If you need to shape up for a special event that's a month or two away, exercise alone is probably not enough. You'll need to watch what you eat as well. Follow this two-step plan and you'll walk off 300 calories per workout and easily cut calories from your diet. You can expect to lose one pound a week.

Step 1

Do this workout every week:

• Three days a week, walk at a steady pace for 60 minutes.
• Three days a week, walk for 45 minutes and do speed bursts: Go as fast as you can (your effort should feel like 8 out of 10) for two minutes, then go at a moderate pace for four minutes. Try to do six speed bursts.
• To avoid injury, it's best if you already walk regularly. If you're a beginner, you should start with a walking plan that starts off slow and builds up to 60-minute intervals.

Step 2

Cut 200 calories from your daily diet:

• Eat two Hershey's Kisses instead of a regular chocolate bar: 180 calories saved
• Drink a can of diet soda instead of regular: 130 calories saved
• Use one less tablespoon of butter on bread (or oil while cooking or in your salad dressing): 100 calories saved
• Have a glass of fat-free milk instead of whole milk: 60 calories saved
• Enjoy a half cup of light vanilla ice cream instead of rich, premium ice cream: 140 calories saved

Check out other slim-down strategies that can help you shed pounds.

Try one of our other walking plans

Lose weight at lunch: Do a 200-calorie workout before you eat.

Improve your health: This gentle plan requires minimal time and can reduce your risk of heart disease and depression and improve your energy levels, sleep and memory.

Drop a dress size without dieting: This plan leads to slow, steady weight loss of 10 pounds or more over one year and is perfect for beginners.

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