How can you lose weight by walking?
The number of calories you can burn while walking is determined by your body weight and your walking pace. So, if you walk at a pace of four miles per hour, you can burn around 400 calories in just an hour. Of course, you need not walk a full four miles every day. You can walk a shorter distance than that, and simply combine the rest of your miles with your daily schedule. You can also use a device called a pedometer to help you burn extra calories and lose pounds while walking and doing your daily schedule.
Using pedometers to boost weight loss
When trying to lose weight through walking, to ensure greater success for your efforts, buy a pedometer, or a waistband that will track your daily activities. A pedometer is a helpful device that you can attach to your clothing near your hip area. It is light-weight and contains a variety of features, the main feature of which counts the number of steps you take during your workout, or throughout the day.
This device will let you know how many miles you need to cover to drop extra pounds and to determine how many you have covered during your walk. Consequently, you will be able to determine how much you need to increase your steps or distance each day, in order to see a difference in the number on the scale.
So, if you currently take 8000 steps with your existing routine and daily habits, maintaining your current weight, then you would need to increase the number of steps you take and your daily distance to lose weight.
How many steps do I need to take to lose weight?
The average person needs to take about 2,000 steps, about one mile, which burns 100 calories. Bear in mind the following mathematics:
1 mile - 2,000 steps, 100 calories burned
1 pound - 3,500 calories
1 pound weight loss per week - 500 calorie deficit per day
To lose 1 pound per week, you would need to add 10,000 steps to your day.
While this may sound like a lot, there are a few ways to incorporate walking into your busy day. And, you need not start with 10,000 steps as your target, rather, build up to 10,000 steps gradually. Here are a few tips to bear in mind:
1. Get off the bus at an earlier stop and walk the rest.
2. Park your car further away from your destination and walk the extra distance.
3. Walk to the station instead of taking the car or the bus.
4. Take the stairs instead of the lift.
5. Walk with your children to school.
Just be sure to invest in a good quality pedometer to ensure that every step you take is counted. The American Medical Association insist that wearing a pedometer is essential to long-term weight control and successful weight loss.
Keep it interesting
Sticking to your usual walking route can become mundane, so be sure to switch things around. To do this, try walking outdoors at different parks, or explore different neighborhoods. Take music with you to motivate and energize you to complete your daily walk. If it's cold outside, try not to stop your routine, invest in a treadmill instead and place it in front of a window or television. It may also be a good idea to invite a family member or a friend along, even if they join just once a week. This will help mix things up a bit, and walkers become more dedicated when sharing their routine with others.
Maintain a stable posture
Over the years, bad posture and habits can cause less than desirable walking standards. If you are walking for exercise, it is important to keep your chin up and your gaze focused about 10 feet in front of you. Keep a long stride and pull your abdomen towards your spine. Keep your glutes squeezed as this style of walking will help you achieve maximum benefits from your workout.
How often must you walk to lose weight faster?
Prior to getting started on your walking routine, consult with your physician to ensure that you are healthy and able to participate in the activity. Once you receive your physician's approval, start your routine by walking three days a week for 15 to 20 minutes. Then, you can gradually increase the frequency until you are able to walk 30 to 60 minutes per day, every day of the week, enabling you to lose weight faster. Moderate exercise is one of the best ways to lose weight and is one of the three things you can do to lose 88 pounds in one year, without dieting.
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