Lose Weight Walking
If you want to lose weight there’s no need to go for fast weight loss plans or fast weight loss diet. Walking is a great way to lose weight. You can lose weight walking and reach your goal weight fast by doing it effectively. Walking is the safest and easiest form of exercise.
People find it easy to stick to walking because it’s enjoyable and easy on your joints. Sticking to a walking program long-term is necessary for weight maintenance.
If you set appropriate goals and understand the basic fundamentals of weight loss you can easily lose 10 to 20 pounds by walking.
How Long Does it Take to Lose 20 Pounds?
If you’re aiming at losing 20 pounds, target losing 1 pound every week. It will take 20 weeks to lose 20 pounds @ 1 pound/per week. It’s safe to lose weight at this pace. It will keep the weight off long-term.
Burning 250-500 calories per day by walking will help you reach your target of losing 1 pound a week. If walking alone doesn’t help in burning that many calories reduce your calorie intake through diet. So ‘Plan A’ here is to lose weight walking. If that doesn’t get you the desired results you should switch over to ‘Plan B’, which is to change your diet a bit, in addition to walking.
Get a calorie counting cell phone app, and log all the food you eat.
How Often To Walk?
For starters, walk 3 days a week for at least 15-20 minutes. Increase the frequency and duration of your walks gradually. Take it to 30 to 60 minutes per day, most of the days.
Try alternate walking indoors with walking outdoors to make the experience enjoyable. Most people don’t like getting bored during the walk, so you can use a treadmill to walk indoors and watch television while you walk; similarly, you can listen to music or a book on tape with headphones during your outdoor walk.
Include walking into your regular routine and keep it on top of your daily priority list.
SEE ALSO : SETTING REALISTIC FITNESS GOALS
How Many Calories Can Be Burned By Walking?
Your body weight and walking pace determines the amount of calories you burn per minute while you walk. Walking 4 miles an hour (a common walking pace) you can burn the following amount of calories per minute:
|120 lb weight||4.7 calories|
|140 lb weight||5.5 calories|
|160 lb weight||6.3 calories|
|180 lb weight||7.1 calories|
|200 lb weight||7.8 calories|
|220 lb weight||8.6 calories|
To lose 20 pounds by walking alone, you’ll have to burn 250 calories during your walk per day.
Example: If you weigh 160 pounds, then walking at least 40 minutes per day @ 4 miles an hour will make you lose ½ pound per week.
You can use a wristband or a pedometer to be sure of your pace. Walking on a treadmill can also give you a better idea of your pace.
How to Stay Toned While Losing Weight?
You can stay toned by adding resistance exercise to your routine. It will keep you tight and toned during your weight loss. You can walk with arm or ankle weights some days. Try using ankle weights or pilates on the days you don’t walk, to keep yourself toned.
SEE ALSO : FOCUS ON SHORT AND LONG TERM GOALS
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