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You are here: Home / Blog / Regular Walking for weight loss- [7 Strategies to Succeed in 7 days]

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?
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 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

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 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
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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