Walking is one of the safest forms of exercise known today. Depending on how often you walk, you can manage to easily lose one pound per week or more. Only with walking, you can lose more than 20 pounds in five months without going at the gym or going on a diet.
LEARN HOW TO WALK TO LOSE WEIGHT
There are two factors that affect the calories burnt while walking. These are the body weight and the walking place. For instance, you could burn 400 calories in an hour, if you are walking with an average speed of four miles an hour.
This means that instead of walking only 4 miles a day, you can walk 3 more miles and thus burn 300 more calories that day. Choose to walk shorter distances, just as long as you adapt it with your schedule. You can also buy a pedometer! It will definitely help you burn more calories when walking and implementing your everyday plan.
PEDOMETERS & WEIGHT LOSS
It’s good to have a clear idea of where you’ll be walking on any given day. You’ll feel comfortable and confident knowing what to expect as you walk and not waste any walking time figuring out a route on the fly. Try and devise a handful of routes that vary in length, grade, and terrain. Just a couple of route options can prevent your new belly blasting habit from getting repetitive.
If you are having a more sophisticated pedometer you could check the number of the pounds that you’ve lowered and how many calories you’ve burned. This information will be very useful in order to get the exact picture of what you’ve achieved through walking.
More advanced pedometers and weight loss apps will even calculate your calorie expenditure and recommend how many steps you should be taking each day.
- It takes roughly 2000 steps to lose about 100 calories.
- One pound is roughly equivalent to 3 500 calories.
- So you’ll need to walk about 10000 steps daily to lose 1 pound per week
Upping the incline on the treadmill, uphills, or climbing a staircase will help you build more muscle, which increases your metabolic rate, says Davis. That will help you burn more calories even when you’re in your desk chair, she says. Add incline intervals to your walks three days per week and steadily increase from there, says Davis.