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During a span of six weeks, I cut from about 180 lbs. Overdoing it can increase your risk of soreness, injury and burnout. Lunch on Day 2, for instance, is nothing but a cup of cottage cheese and some saltine crackers. Sauces, dressings, and even spices are off the list. If you have a sweet tooth, though, you’ll be happy to find vanilla ice cream on the menu each day.To get started, aim to walk for 30 minutes 3–4 times a week. You can gradually increase the duration or frequency of your walks as you become more fit. To add more steps to your day, try walking during your lunch break, taking the stairs at work, or taking your dog for extra walks.