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

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