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Weight Loss

Coconut Oil for Weight Loss – Does it Work?

Are you thinking to try coconut oil for weight loss?

Coconut oil is deemed to be the friendliest fat for weight loss. It contains fatty acids that are beneficial to boosting metabolism.

Studies revealed that coconut oil helps to lose fat, particularly in the abdominal cavity. This essential oil is composed of 90% saturated fat. However, scientists said that it also contains lauric acid that provides a better effect to your heart as compared to other saturated fats.

coconut oil for weight loss

This is the reason why health experts allow adding coconut oil to your diet if you’re on your quest to lose weight. There are reports that people from countries in which coconut products were stapling in their diets have fewer weight issues. Likewise, the risks of developing cardiac diseases are at minimal rates.

Does Coconut Oil Help with Weight Loss?

Metabolism plays a significant role in weight loss effort. Your body will burn more calories if your metabolism is at par.

Coconut oil has the thermogenic property that’s why adding it to your diet increases fat burning or energy expenditure. In fact, 1 to 2 tablespoons of coconut oil a day can help you burn about 120 calories a day (1).

Another study shows 30 grams of coconut oil for 4 weeks reduced waist circumference by 2.86 cm, or 1.1 inches (2).

Several studies confirmed that the calorie from MCT fats is different from butter or olive oil. The calories in MCT are converted into energy that is used by the muscles and organs of your body.

Does Coconut Oil Help with Weight Loss

Here are some ways on how coconut oil helps to lose weight:

  • Coconut oil reduces appetite

Weight loss is all about the calorie intake and the calorie consumed. Obviously, if you’re using more energy than what you take in, most likely you’ll lose fat.

Many people who want to lose weight were conscious and counting the calorie intake. This should not be the case because our body has the capability to remain healthy and lean in its natural environment.

Coconut oil is very effective in reducing appetite. Likewise, the MCT fats present in this oil makes you feel full longer, thus prevents overeating that eventually leads to a reduction in calorie intake.

The reduction in appetite is also related to the metabolizing process of your body. When you consume coconut oil, your liver produces ketone bodies that also reduce appetite.  That’s why if you take in MCTs during breakfast, your appetite decreases thus fewer calories will be consumed at lunch.

  • Coconut oil makes you feel satiated

If you feel hungry after a couple of hours eating your meal and craving for a snack here and there, it won’t help you lose weight.

It does not necessarily mean starving yourself, but you should re-evaluate your meals. You should eat foods that can make you feel full longer such as fiber, protein and healthy fats like coconut oil.

The MCFA content of coconut will curb your mid-morning snacking. You can use coconut oil instead of butter on toast or add coconut oil to a cup of coffee or smoothie.

  • Coconut oil burns belly fat

If your belly fat is pouring over when you zip or button your jeans, then it’s about time to find a way to lose your belly fat.

Belly fat is hazardous to your health because there’s great possibility that fat may accumulate in between your organs.

This fat is known as visceral fat that is associated with heart disease, diabetes and cancer. Researchers say that adding coconut oil to your diet can help rid belly fat.

  • Coconut oil boosts digestion

Proper digestion of foods plays an essential role to lose weight. The MCFA molecules present in coconut oil helps to break down the foods for easy digestion. This will reduce the stress of the process, particularly in your digestive system and pancreas.

However, if the digestive system is not working well, the minerals and nutrients found in the foods you eat won’t be able to penetrate into your intestines and bloodstream.

To improve digestion, you should add coconut oil to your diet to stimulate weight loss and make you feel lighter and healthier.

  • Coconut oil good for your thyroid

Coconut oil is high in saturated fat, lauric acid, and medium chain fatty acids. Its particular fat balance is nourishing to the thyroid (3).

How to Eat Coconut Oil for Weight Loss?

Coconut oil is one of the considered super foods that claim to help lose weight. Research showed that organic virgin coconut oils provide many health benefits such as shedding extra pounds.

How to Eat Coconut Oil for Weight Loss

You should use virgin coconut oil to ensure that there are no chemicals present on it. You can eat coconut oil for weight loss in several ways such as the following:

  • Nut butter

If you will prepare nut butter, you can add two tablespoons of coconut oil into the ground almonds or cashew nuts. This won’t only make the mixture buttery and smooth but healthy as well. It can also help to lose weight naturally.

  • Baked foods

Coconut oil is a healthy alternative to butter if you want to bake cakes, muffins, brownies and cookies.  But, make sure to use the right ratio of coconut oil.

  • Roasted vegetables

Grilled vegetables are also healthy options if you want to lose weight. You can brush coconut oil into your vegetables if you want to grill them.

  • Popcorn

Using coconut oil when cooking popcorn is a healthy choice instead of using butter. This will help to succeed in your weight loss efforts.

How Much Coconut Oil for Weight Loss?

In spite of the many health benefits that coconut oil has to offer including fat and weight loss, it makes sense knowing how much coconut oil you need to consume.

To achieve desirable results while adding coconut oil to your existing diet, you should replace some fats such as butter or canola oil with coconut oil.

As mentioned and recommended in the book “The Coconut Oil Miracle“, you can consume coconut oil at least 3 tablespoons a day to enjoy the health benefits.

Start slowly don’t eat too much. At first one teaspoon per day, and increase by a teaspoon per week until you reach about three tablespoons a day.

The powerful nutrients of coconut oil remain the same either on solid or liquid form. However, you should ensure consuming high-quality oil. It should be pure, extra virgin and unrefined.

This means that there should be no chemical added. Likewise, it shouldn’t undergo high heat levels to ensure that the good nutrients are preserved. But, you should expect that coconut oil does expire and should be used within its shelf life.

Lexapro Weight Loss or Gain Review

Lexapro is usually used for depression and anxiety disorders. Some people are taking it for weight loss.

But you should be careful in taking this drug without your doctor’s advice. It’s because it is also used to treat anxiety and depression.

What is Lexapro

lexaproLexapro or Escitalopram is usually prescribed by doctors as antidepressants. But, people who have been using it claim that it also helps to weight loss.

This drug affects the brain chemistry to maintain the right balance or level of serotonin, but it may also result in changes in weight.

Some people using Lexapro experience weight gain due to changes in fluid level. The good thing is that it can be treated by monitoring your diet and switching to other SSRI. On the contrary, taking Lexapro may cause weight loss due to changes in appetite.

 

Does Lexapro Cause Weight Loss?

Lexapro and weight loss are closely associated. It’s because this medication may affect your taste buds, thus alter the taste of the food.

It makes the food unappealing in terms of taste and smell. Aside from sensory alteration, weight loss when taking this drug may result to reduce in appetite (1).

On the other hand, reduce appetite can make you unable to get enough nutrition. If you’ll take Lexapro to lose weight, make sure not to compromise your health and nutrition.

In some cases, people taking a higher dosage of Lexapro experience weight gain especially those who are not physically active. It is because this drug can cause fluid retention.

Does Lexapro Cause Weight Gain?

Lexapro like most of the antidepressant and associated with increased appetite hence it causes weight gain.  Although it’s not a strong weight gainer, such as medications like Zyprexia or Remeron, there is clearly a modest to moderate effect of slow weight gain in a real minority of patients.

Side Effects of Lexapro

Taking higher dosage of Lexapro poses downsides particularly gastrointestinal side effects. This drug may work for most people but not to all. Common side effects that you may experience when taking Lexapro include the following:

  • Dry mouth
  • Nausea
  • Constipation
  • Trouble sleeping
  • Dizziness
  • Drowsiness
  • Increased sweating

Additionally, some people taking this drug may show serious side effects. If you feel that it is life-threatening, you must call emergency services.

  • Severe allergic reaction

It makes sense to consult your doctor before taking Lexapro. This way, you’ll know if the ingredients of this drug won’t cause an allergic reaction to trouble in breathing, swelling of your eyes, face, mouth and tongue. Other allergic reactions include a severe rash, blisters and hives that may come with joint pain.

  • Convulsions or seizure

There are cases in which people taking Lexapro experience seizures. Thus, if you have a history of seizures, you not take this drug.

  • Serotonin syndrome

Lexapro also increases serotonin level. But, you must be extra careful if you’re taking other medications. You must tell your doctor about your present medication to avoid developing other side effects such as:

* Hallucinations

* Loss of coordination

* Severe nausea/dizziness/vomiting

* Unusual agitation

* Twitching muscles

* Unexplained fever

  • Low salt levels

Another serious side effects that you may experience when taking Lexapro is the risk of developing low salt levels. This is very common to elderly and those who are taking water pills.

You may experience a headache, confusion, memory problem, trouble on focus, unsteadiness, weakness and seizures.

  • Manic episodes

Lexapro is not recommended for people having bipolar disorder as it may cause a manic episode. Symptoms may include reckless behavior, severe sleeping problems, racing thoughts, excessive irritability or happiness and talking quickly than normal.

  • Vision problems

This drug may dilate your pupils that can result in glaucoma attack. If you notice vision changes, eye pain, redness or swelling around your eye, you must stop taking Lexapro.

Studies showed that males taking Lexapro experience a prolonged or painful erection that may last for more than 4 hours.

Most of the side effects may go away on their own. But, if you experience more severe side effects, you must seek medical intervention immediately.

Lexapro Dosage

As mentioned above, Lexapro is used as a treatment for anxiety and depression. With this, it’s important to know the right dosage appropriate to your age and needs.

As an initial treatment for depression and anxiety, the recommended dose for adolescents is 10 mg once a day. The dosage may increase to 20 mg, but it should be given after three weeks.  The same dosage is also given to adults.

Elderly patients and those with hepatic impairment are given 10 mg per day. Likewise, this drug should be taken with caution for those with serious renal impairment.

Verdict

Lexapro does not directly affect weight loss. Generally, your doctor will prescribe this drug to reduce the symptoms of anxiety or depression.

Before taking Lexapro, you must tell your doctor about your medical condition and if you’re undergoing treatment.

In case, you’re noticing side effects either mild or serious, you must tell consult your doctor to avoid aggravating the symptoms.

Whether Lexapro aids to weight loss or weight gain, you should always prioritize your safety and overall well-being.

10 Best Exercises To Lose Arm Fat At Home – How to Lose Arm Fat

Having flabby and sagging arms can prevent you from wearing a sleeveless dress. This predicament is very common to both men and women. That’s why they’re looking for effective ways to tone their bulging arms.

A flabby or fatty arm can ruin the appearance of an individual no matter how beautiful the figure is. Prior to finding the ways to get rid lose arm, the first thing to do is to know what causes fatty arms.

What Causes Arm Fat

The accumulated fat stored in the arm area can make your arm fatty and flabby. It’s easy to shed the fat deposits accumulated in the different parts of the body. But, in the case of arm fat, it’s quite difficult.

As a person grows old, more fat is stored in the different parts of the body. As the lean muscles decrease, there’s a great chance to accumulate more fat in the arms.

A slow metabolic rate can also cause arm fat. It’s because if the metabolism is slow fewer calories will be burned. Thus, it’s difficult to burn the fat accumulated in the arms.

Another thing that causes arm fat is if you’re not doing any physical activity. Fat will build up throughout your body including your arms if you’re not doing exercises and physically inactive.

Thus, if you want to get rid arm fat, the key is to be physically active.

How to Get Rid of Arm Fat

Here we have discussed 10 effective and simple exercises to get rid of arm fat.

1. Weight Lifting

Weight Lifting

Weight lifting strengthens the core that’s why it’s a proven exercise to get rid belly fat and arm fat. It’s easy to do this exercise and it doesn’t need expensive equipment. Instead, you can use a water bottle or a pair of dumbbells.

While holding the dumbbells, move your arms slowly up and down. This will make your arms more toned.

2. Chair Dips

Chair dips

An effective way to reduce fat and tone your arms is through chair dips. This exercise can also strengthen the back muscles.

You can use a 2 feet high chair when performing this exercise at home. Make sure that the chair is stable on the ground.

3. Push Up

Push Up To Lose Arm Fat

Doing push up isn’t only good for achieving 6-pack abs without equipment. It can also help to tone your arms and get a strong core. It may be difficult to gain balance at first, but constant practice will help you get the hang of it.

This exercise is perfect to tone your muscles to the maximum. It doesn’t require using the equipment. You can melt stubborn fat in your arms through your body weight. Push up also works on your triceps.

4. Counter Push Up

Counter Push Up

This is similar to the normal push up exercise. The difference is that you need to use either a table or a platform to do the exercise.

This exercise focuses on stability and you need to establish balance on your feet and back. You can expect to get rid the fat and tone your arms after few weeks.

5. Scissors

scissors cardio exercise

This is a cardio exercise that can help to lose weight. Doing this exercise will aid to lose arm fat fast.

It’s easy to perform this exercise and all you need to do is to stretch your arms to the side and bringing them to the front.

6. One Arm Triceps

One Arm Triceps

The triceps and the back part of the arms are the areas where fat easily accumulates. Performing one arm triceps exercise won’t only burn the excess fat but also tones your arms.

There’s no need to use equipment as you can perform it right on the floor.

7. Arm Circles

Another exercise that can help to get rid arm fat and achieve the shape and tone that you want. You can perform arm circles exercise either by using or without weights. Instead, you can utilize and hold water bottles while doing this exercise.

Doing a forward and backward movement will tone the muscles including the biceps, triceps, back muscles and shoulders.

8. Half-moon Rotation

Half-Moon Rotation

You don’t necessarily perform exhaustive and high intensity exercise to get rid the arm fat. It’s because medium intensity exercises can help to tone your arm muscles.

The good thing about this exercise is that you can control the movements that focus on the major muscles of the arms and shoulders.

9. Hand Exercises

Hand Exercises

This is a combination of different hand exercises that are effective in losing arm fat. You need not enroll in a gym class because you can do this exercise at home.

Hand exercises focus on the upper part of the arm to burn the deposited fat. If you want to make your arms super toned, do these exercises regularly.

10. Opposite Leg and Arm LiftOpposite Leg and Arm Lift

This exercise isn’t only beneficial to your arms but also the leg muscles. There’s no need to use equipment and you can do it at home at your own pace and convenience.

This is a perfect exercise to tone your arms at the same time makes your leg muscles and back strong.

Extra Tips to Lose Arm Fat

It’s not enough to know and perform those exercises to lose arm fat. You should also practice proper diet to prevent accumulation of arm fat. So, as much as possible you must consume fruits and vegetables to avoid intake of high calories.

You should eat foods that will make you feel full longer. Avoid skipping breakfast as it will make you eat more throughout the day. Likewise, drinking more water helps you consume less food.

Getting rid your arm fat is not a difficult task as long as you are disciplined and determined to achieve your goals. If you want to get the best results to tone your flabby arms, you need to be patient in doing those exercises discussed above.

Oolong Tea for Weight Loss Does it Work?

Oolong Tea for Weight Loss
Losing weight is a common concern of huge number of people both men and women. Luckily, there are various ways that can help to achieve the size and weight that everyone wants.

There are beverages that are calorie-free and claiming to help you to succeed in your weight loss effort. Oolong tea is one of the healthy beverages that won’t only help to reduce weight but also body fat.

Oolong tea is filled with vitamins and minerals like calcium, potassium, magnesium, selenium, niacin and folic acid. It is also rich in vitamins A, C and E as well as detoxifying alkaloids.

This healthy tea is also beneficial to cure diabetes, treat cancer, maintaining healthy heart and making the immune system strong. Drinking Oolong tea can improve the brain function and reduce stress.

How It Works to Lose Weight

Drinking Oolong tea regularly works efficiently in getting rid unwanted pounds at the same time maintaining the desired body weight. Do you know what makes this tea helpful to lose weight?

  • Improves the rate of metabolism

Oolong tea is rich with antioxidants that are essential to improve the rate of metabolism. Apparently, fast metabolic rate means burning more calories that is the key to lose weight successfully.

  • Lowers cholesterol level

Intake of oolong tea stimulates the production of polyphenol molecule that eventually makes the enzyme lipase active. This action decreases the cholesterol level and burn body fat. This is the best way to lose weight slowly but consistently.

  • Helps digestion

Consumption of oolong tea helps proper digestion that prevents gaining weight. If you’re experiencing any ulcer problem, this tea also reduces the inflammation in your digestive track.

The antiseptic property of oolong tea facilitates smooth digestion process and clean up the bad bacteria in your digestive track.

  • Decreases abdominal fat

The key to achieve the desired shape of your body is to get rid the fat deposit in the belly area and in the arm. Likewise, the antioxidant content of oolong tea aids in lowering the bad cholesterol that is harmful to your health.

  • Regulates the blood sugar level

Gaining weight is associated to the high level of blood sugar. This means that if the sugar level is normal, gaining weight can be controlled. Thus, drinking oolong tea can help to keep or stabilize the blood sugar level through the polyphenols present in it.

According to a study conducted by The American Journal of Clinical Nutrition, the caffeine and catechins content in oolong tea is responsible for increasing weight loss.

It’s because these substances work together to boost the metabolism and eventually burn more fat. Regular oolong tea is more effective for losing weight as compared to the decaffeinated ones.

5 Best Oolong Tea

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How much oolong tea to drink for weight loss?

To get best result of weight loss takes 2 cups of oolong tea every day half an hour to one hour before your exercise routine or after meals.

Nutrients in Oolong Tea

A cup of brewed tea will contain approximately (1, 2):

  • Fluoride: 5–24% of the RDI.
  • Manganese: 26% of the RDI.
  • Potassium: 1% of the RDI.
  • Sodium: 1% of the RDI.
  • Magnesium: 1% of the RDI.
  • Niacin: 1% of the RDI.
  • Caffeine: 36 mg.

benefits of oolong tea

Precautions When Taking Oolong Tea for Weight Loss

Prior of sipping a cup of oolong, you must take time knowing some safety precautions.

  1. Oolong tea naturally has fluoride content. That’s why it’s important to drink just the right amount of tea to avoid great amount of fluorides. Keep in mind that high level of fluoride intake can cause skeletal fluorosis.
  2. Since caffeine is the main ingredient of oolong tea, you must expect some side effects including anxiety, increased heart rate, dehydration, restlessness, PMS, difficulty in sleeping, excessive urination and depression.
  3. Before you drink oolong tea, you must check first with your doctor.
  4. People who are taking prescription medications as well as pregnant and nursing women should avoid taking oolong tea.
  5. Over or prolonged consumption of oolong tea can cause upset stomach, hypokalemia, osteoporosis, kidney stones and others.
  6. Taking the tea with the right amount promotes healthy body and strong teeth. It can also make your skin flawless and radiant.

Knowing the benefits of oolong tea in managing your weight can help a lot to shed those unwanted pounds. The good thing is that you can prepare your own fresh tea or buy oolong tea in the market. But, make sure to choose the best brand.

Keeping a healthy weight is a smart decision, but you need to be extra careful in choosing the best way to achieve your weight loss goals. Drinking oolong tea to lose weight can provide quick and effective results.

11 Secret and Proven Ways to Help You Lose Weight Without Exercise

Having trouble reaching the weight loss goals you set?

We all go through weight loss plateaus because it becomes immensely difficult to stick on diets and a tough exercise regime.

But did you know that you can easily still lose weight without exercise, if you follow a couple of things that are scientifically proven to help you lose weight.

We’ve listed down 11 such secret and popular ways that trigger your brain into weight loss without Exercise.

1. Eat slowly and chew thoroughly

The brain needs time to recognize that the hunger has gone away. This is why you should eat very slowly. It takes at least 15 minutes for the body to send signals to the brain that it has had enough food. In this 15 minute window, you can either chug a whole lot of food in a seating or eat slowly, the hunger will go away anyway (1).

2. Control your portions

One of the biggest mistakes we make while eating is deciding portions. We select a plate that is large and unknowingly fill it with food. The portion of your food should be very little and the only way to reduce the portion is to use small plates.

eating

3. Add giant portions of protein

Protein is a powerful macro nutrient that has proven to help in weight loss. The body takes up a lot of energy to burn protein when it is inside the stomach. Also protein requires a lot of time to digest, hence you feel fulfilled for longer. This ultimately reduces your appetite.

Read How to Lose Arm Fat At Home

4. Do careful grocery hunting

When you go to the super market, do not add snacks to your shopping cart. These snacks pack a lot of energy. A small pack of crisps can give you as much as 500+ calories along with tons of sodium added. Extremely unhealthy, these can turn your weight loss goal impossible.

5. Overload on fiber

Fiber rich foods are an excellent way to keep your stomach full. The body doesn’t recognize fiber as food because it has no nutrient value. But since it is solid and takes up a lot of space in your stomach, the signal of fullness is sent to the brain.

6. Drink tons of water

Water is known to reduce hunger and as well as increase your basic metabolism. You should aim for at least 8-12 glasses of water daily (2). To stop yourself from feeling too hungry, chug in a glass or two before meal time.

Drink Water

7. Use blue colored plates

Did you know that the blue color is associated with hunger? Blue color ultimately sends signals to the brain that you are not as hungry as you felt. Make an effort and buy a blue plate for your lunch and dinner and always serve food on a blue plate to eat less.

8. Avoid watching TV while eating

Watching TV or using your Smartphone while eating distracts your brain and the results are that the body fails to send signals of fulfillment on time (3). Kill all the distractions when you are eating so your body can send signals on time.

Read: 30 Metabolism Boosting Foods That Will Help You Burn Fat

9. Sleep a lot

A lot of people ignore this tip. Sleeping helps kick start your metabolism and as well as help you control hormones that increase hunger. Sleep at least 8 hours comfortably to reduce leptin, ghrelin and cortisol in your body. All three can trigger weight gain if not controlled (4).

sleep

10. Say no to sugar

This one’s easy. Just say no to sugar no matter what, especially in fizzy drinks. Sugar can elevate hormones in your body and cause a surge in hunger. Also sugar can be turned into extra fat very easily. Use alternative ways to sweeten your food. Go for honey or brown sugar in controlled quantities. Avoid sweeteners whenever possible.

11. Control your cheat days

Once a week, treat yourself with a cheat meal. A cheat meal can keep you on track of your diet (5). But be careful to control the portions you eat during your cheat meal. Have only 1 cheat meal per week. You can choose between a dessert or something you love to eat. You can’t have both together. You can also follow Alkaline Diet.

So you have learned how to lose weight fast without exercise. Hope these 11 ways will work for you.

Good luck everyone!

Losing Weight By Walking: Can You Achieve Quick Fat Loss?

Fast-paced walking, when combined with healthy eating, is hugely effective for weight loss, – says Art Weltman, PhD, director of exercise physiology at the University of Virginia

The facts about losing weight by walking and fat loss are interesting. It seems obvious that running would burn more calories than walking, right?
Losing Weight By Walking
And therefore fast walking would burn more calories than slow walking. Of course, if you look at that in terms of time, it is true. Running for 10 minutes burns more calories than walking for 10 minutes.

But if you think in terms of distance, there is not so much difference. Walking for one mile and running for one mile will burn approximately the same number of calories.

There is just a little more involved in running because the person is usually pushing upward as well as forward. But the difference in calories burned is not huge.

Don’t Stress Over Speed Walking

This means that if you are starting out with a fitness program with losing weight by walking, there is no need to stress about how fast you are going.

Concentrate instead on the distance. Use a pedometer to measure how far you can walk in a half hour at a comfortable pace right now, even if that is a very slow pace.

Then as you become more fit you will see that you can walk further in the same amount of time, with your fitness plan of losing weight by walking.

Eventually you may decide to move on to running, simply because it means that you can burn more calories in a shorter time. A good way to begin is to introduce short bursts of running into your daily walk.

For example you might start with 1 minute of running followed by 7 minutes of walking. Gradually you can increase the running time and reduce the walking time until you are simply running.

7 Tips To Walking Success

    1. Many people use a heart rate monitor watch while running. This can also be useful if you are interested in losing weight by walking, or if you are following a combined walking and running program.
    2. You can keep track of your heart rate and in many cases set an ideal heart rate zone. The watch will beep if you go dangerously high or lazily low.
    3. Many watches can also be set to beep to tell you when you need to switch from one form of exercise to another.
    4. Of course, if you choose losing weight by walking for weight loss it is important to do it often. At least three times a week is recommended for any fitness training, and more often is better.
      To keep you motivated, it helps if you enjoy your chosen exercise. Walking in pleasant surroundings out of doors is often more fun than using a treadmill, and can help you to keep to your planned program.
    5. Walking can be excellent exercise for just about anybody, as all you really need is a good pair or walking shoes and a walking plan to keep you motivated, until you reach your weight loss goal.
    6. Even if you are extremely unfit, you can probably start by just walking around one block, and gradually build up your resistance to walk even more.
    7. Of course, check with your doctor first, but using a pedometer you will almost certainly find that if you spend a half hour walking every day, your distance will increase.

That means that you will burn more calories. In this way, you can start to be successful with losing weight by walking.

How Much Weight Can You Lose By Walking Everyday

One pound of fat equals 3,500 calories. To lose one pound a week, you will need to burn 3,500 more calories than you eat that week.

The 180-pound person walking an hour at 3 mph and walk 6 miles burns 574 calories per day, so it would take 3,500 divided by 574, or about 6 days to burn a pound.

How Many Calories You Burn While Walking Different Distances and Speeds

Calories Burned Walking 2.5 – 3.5 mph by Miles and Weight
Pace: 17-24 minutes per mile or 10-14 minutes per kilometer
Weight 100 lb 120 lb 140 lb 160 lb 180 lb 200 lb 220 lb 250 lb 275 lb 300 lb
Miles 45 kg 55 kg 64 kg 73 kg 82 kg 91 kg 100 kg 114 kg 125 kg 136 kg
1 53 cal. 64 74 85 96 106 117 133 146 160
2 106 128 149 170 191 213 234 266 292 319
3 160 191 223 255 287 319 351 399 439 479
4 213 255 298 340 383 425 468 532 585 638
5 266 319 372 425 479 532 585 665 731 798
6 319 383 446 510 574 638 702 798 877 957
7 372 447 521 595 670 744 819 931 1023 1117
8 426 510 595 680 766 850 936 1064 1170 1276
9 479 574 670 765 861 957 1053 1197 1316 1436
10 532 638 744 850 957 1063 1170 1330 1462 1595
13.1 697 836 975 1114 1254 1393 1533 1742 1915 2089
26.2 1394 1672 1949 2227 2507 2785 3065 3485 3830 4179

Calories Burned Walking 4 mph by Miles and Weight
Pace: 15 minutes per mile or 9 minutes per kilometer
Weight 100 lb 120 lb 140 lb 160 lb 180 lb 200 lb 220 lb 250 lb 275 lb 300 lb
Miles 45 kg 55 kg 64 kg 73 kg 82 kg 91 kg 100 kg 114 kg 125 kg 136 kg
1 57 cal. 68 80 91 102 114 125 142 156 171
2 114 136 159 182 205 227 250 284 313 341
3 170 205 239 273 307 341 375 426 469 512
4 227 273 318 364 409 454 500 568 625 682
5 284 341 398 455 512 568 625 710 782 853
6 341 409 477 545 614 682 750 852 938 1023
7 398 477 557 636 716 795 875 994 1094 1194
8 454 546 636 727 818 909 1000 1136 1250 1364
9 511 614 716 818 921 1022 1125 1278 1407 1535
10 568 682 795 909 1023 1136 1250 1420 1563 1705
13.1 744 893 1041 1191 1340 1488 1638 1860 2048 2234
26.2 1488 1787 2083 2382 2680 2976 3275 3720 4095 4467
Calories Burned Walking 4.5 mph by Miles and Weight
Pace: 13.3 minutes per mile or 8 minutes per kilometer
Weight 100 lb 120 lb 140 lb 160 lb 180 lb 200 lb 220 lb 250 lb 275 lb 300 lb
Miles 45 kg 55 kg 64 kg 73 kg 82 kg 91 kg 100 kg 114 kg 125 kg 136 kg
1 64 cal. 76 89 102 115 127 140 159 175 191
2 127 153 178 204 229 255 280 318 350 382
3 191 229 267 305 344 382 420 477 525 573
4 254 306 356 407 458 509 560 636 700 764
5 318 382 446 509 573 637 700 796 875 955
6 382 458 535 611 687 764 840 955 1050 1145
7 445 535 624 713 802 891 980 1114 1225 1336
8 509 611 713 814 916 1018 1120 1273 1400 1527
9 572 688 802 916 1031 1146 1260 1432 1575 1718
10 636 764 891 1018 1145 1273 1400 1591 1750 1909
13.1 833 1001 1167 1334 1500 1668 1834 2084 2293 2501
26.2 1666 2002 2334 2667 3000 3335 3668 4168 4585 5002
Calories Burned Walking 5.0 mph by Miles and Weight
Pace: 12 minutes per mile or 7.5 minutes per kilometer
Weight 100 lb 120 lb 140 lb 160 lb 180 lb 200 lb 220 lb 250 lb 275 lb 300 lb
Miles 45 kg 55 kg 64 kg 73 kg 82 kg 91 kg 100 kg 114 kg 125 kg 136 kg
1 73 cal. 87 102 116 131 146 160 182 200 218
2 145 175 204 233 262 291 320 364 400 436
3 218 262 305 349 393 437 480 545 600 655
4 291 349 407 466 524 582 640 727 800 873
5 364 437 509 582 655 728 800 909 1000 1091
6 436 524 611 698 785 873 960 1091 1200 1309
7 509 611 713 815 916 1019 1120 1273 1400 1527
8 582 698 814 931 1047 1164 1280 1454 1600 1746
9 654 786 916 1048 1178 1310 1440 1636 1800 1964
10 727 873 1018 1164 1309 1455 1600 1818 2000 2182
13.1 952 1144 1334 1525 1715 1906 2096 2382 2620 2858
26.2 1905 2287 2667 3050 3430 3812 4192 4763 5240 5717

How Many Steps To Take to Lose Weight?

Losing weight requires hard work. It does not necessarily mean doing extreme activities. It’s because even simple walking can help you lose weight. Do you know that walking for about 2,000 steps is helpful in losing weight? You can burn about 100 calories for every mile you take.

But, how can you check your steps? By using pedometer you can track not only the steps but also the number of miles you take. The good thing is that this device also shows the number of calories being burned. If you don’t have time doing exercise, integrating walking into your daily routine will do.

For every mile you have reached, you have taken 2,000 steps and burn 100 calories. A pound is equal to 3,500 calories and shedding 1 pound per week, you have lost 500 calorie per day. Making 10,000 steps per day is equal to losing 1 pound per week.

Taking 10,000 steps can be intimidating and you may think that it’s difficult to do. This is possible as you can take 10,000 steps by starting the routine gradually. You can do it by following the ideas listed below:

  • If you ride the bus going to and fro your work, you can consider getting off the bus earlier few distance from your home or work place.
  • If you have a service car, park it farther from your destination. Walk the remaining distance.
  • IF your workplace is near to your home, consider walking and not taking a ride.
  • Avoid using the elevator, instead take the stairs.
  • Accompany your children to school while walking.

Use a pedometer that has advanced features so that you’ll monitor your progress. This device will give you a clear idea about the result of your walk.

Source: https://www.verywell.com/walking-calories-burned-by-miles-3887154