Regular Walking for weight loss- [7 Strategies to Succeed in 7 days]

Fast-paced walking, when combined with healthy eating, is hugely effective for weight loss, – says Art Weltman, Ph.D., 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?

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. 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 to lose 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 an excellent exercise for just about anybody, as all you really need is a good pair of 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 walking 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

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 a 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 to do exercise, integrating walking into your daily routine will do.

For every mile you have reached, you have taken 2,000 steps and burned 100 calories. A pound is equal to 3,500 calories and by shedding 1 pound per week, you have lost 500 calories 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 distances from your home or workplace.
• 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

Mounota

Dietitian with around 5 years of experience in assessing the nutritional needs of patients, counselling individuals, communicating the appropriate nutritional information to other members of the health care team and implementing nutritional care plans by following all the standards.

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