Walking for Weight Loss – How Much Walking to Lose Weight? Plan & Strategies
Is walking for weight loss good strategy to burn calories? How much walking is needed to lose weight? Read on for this and more on effective plans and strategies that will help you to lose weight faster by walking within the shortest time possible.
Walk for weight loss : Is walking good for losing Weight?
Unlike running for weight loss where the results are remarkable within a short period of time, walking to lose weight is easy and less strenuous. It is an easy to go exercise that can accommodate all people including those who are of age and cannot run for medical reasons. All you need is a good pair of sporting shoes, a workable time plan and you are good to go.
According to American Journal of Clinical nutrition,” Women between the ages of 18 and 30 who walked at least four hours a week were 44 percent more likely to lose weight during the 15 years they were tracked than those who didn’t walk at all — regardless of what other exercise they did.”
To get better results, prevention.com recommends that, “Eat about 1,600 calories a day, filling up on whole grains, fruits, vegetables, lean proteins, and healthy monounsaturated fats. Also have 3 cups of green tea daily….”
How is Walking and Weight Loss related?
What is the relationship between walking and weight loss? How can you lose weight by walking? It is very simple, walking a physical exercise that can aid in calorie burning. Walking for weight loss is considered the safest and joint friendly of them all. It is very enjoyable and safe for all age groups. Most people recommend an everyday walk of 30 minutes combined with strength training. This is however possible for those who are already on the program.
For a beginner, 15 to 20 minutes, three days per week is the recommended time. As one gets used to the pace and distance then you can gradually increase the pace to 30 to 60 minutes every day. You can however increase this up to 60 minutes.
If you are eating right and walking at least three times a week, there is no reason why you would not shed off some weight. As you gain momentum in a few days, try some larger distances. You can take walking classes offered by many weight loss programs for better technique and realistic plans.
How much weight can you lose by walking?
How much weight can you lose by walking? This is a very common question from those who are just starting. The rule of thumb is that, a 180 pounds person burns 100 calories per mile while one weighing 120 pounds burns up to 65 calories in the same distance.
With the recommended weight loss rate at 1-2 pounds in a week, it is therefore very possible to lose up to 10-20 pounds in 20 weeks. This is a safe rate to lose weight making sure you maintain safe and healthy weight for a long time.
Your weight and the distance you walk determine how many calories you burn. However to lose weight considerably and keep a steady control on your weight for longer, it is advisable that increase your daily activity and keep watch on your calories.
How much walking to lose Weight?
How to start Walking for Weight loss
When you decide to start walking, chose a program that is fit you to guide you through beginners steps until you are able to walk comfortably for 30 minutes to one hour. Here is detailed weight loss plan by walking.
Here is what one walking expert recommends, “Using your pedometer, find out how many steps you take during a normal day. It could be as little as 900 steps, or as much as 5,000 steps, depending on what you do. Record your daily steps over a week and use the total weekly number to work out a daily average. Use this daily average to build your steps gradually, by adding a few more steps every so often until you’re regularly walking 10,000 steps a day.
Prepare: A proper plan makes sure that you get the right kind of info and plans laid out on how to reach the set goals. Get medical advice and choose the right pair of sport shoes. Medical consultation is mostly important for this group of people:
- Age over 65
- You have a heart condition
- If experiencing chest pain on exertion
- If you have any fainting spells
- Those with high blood pressure and diabetes
The technique: How to position your arms and the kind of stride you make is very important in how move, speed and energy. A good posture helps you breathe deeper. You should relax your shoulders and neck to avoid back pain.
How many Steps to walk to lose Weight
What is the exact number of steps you need to walk to lose weight? According to NHS choices, an individual weighing 70kg (about 11 stone) can burn about 440 calories by walking 10,000 steps briskly (3.5mph). Probably, you must have heard of the Amish community which has the lowest percentage of obese adults. The low number of obese individual is attributed a considerable miles of walking. It is said that the Amish people take an average of 19,000 steps per day.
Best Walking to lose Weight Plan?
If you are just starting up, here is a typical walking schedule that will help you on your way to the daily 60 minutes walk for weight loss. Try this while exercising consistency, patience and willingness to improve on your timings each day.
Build a Habit: Walk at least 3 days a week, each day focus on a bigger time frame than 30 minutes. This should be able to help you adapt to your new training routine. Your number two priority should be speed.
Week 1: Start with a daily 20 minutes walk at an easy pace.
Walk 3 days the first week. Consistency is key in working on making the exercise a habit.
Weekly total goal: 60 minutes.
Week 2: Add 10 minutes a day so you are walking 30 minutes, 3 days a week
Weekly total goal: 90 minutes.
Week 3: Add 10 minutes a day so you are walking 40 minutes, 3 days a week.
Weekly total goal: 120 minutes
Week 4: Add 10 minutes a day to walk 50 minutes, 3 days a week.
Weekly total goal: 150 minutes.
Do this progressively until you are able to comfortably reach the 60 minutes every day goal. Other than walking classes, try DVD’s that do as much as walking classes. They are made by weight loss experts who take you through the programs so that you can do them by yourself.
Strategies to lose Weight by walking
- Get a good pair of sporting shoes
- Keep time, get a good interval watch
- Track your steps by keeping a journal
- Get a walking partner
- Focus on time then speed
- Improve gradually
- Allow yourself time to heal if injured
Suggested Further Reading: More Weight Loss Information
Want more information on weight loss? Follow these links for interesting information on how to lose weight effectively and in a healthy manner.
- Best Weight Loss Workouts for Men & Women- Program or Plan
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