Walking for Weight Loss
Walking for Weight Loss: Strolling Away the Weight
Did you know that walking for weight loss really is possible? Most people think that you have to spend hours running, cycling, working on the elliptical machine, lifting weights, and doing hundreds of abs exercises just to burn pounds, but the truth is that walking is actually one of the best things that you can do if you want to get in shape. It may take longer to burn fat and lose weight than the other forms of exercise, but walking can be much more enjoyable and easier to do!
Walking for Weight Loss: Calories Burned by Walking
Walking is a very simple exercise, and anyone can walk – regardless of their physical condition. You will find that walking is actually quite enjoyable, and you will be burning calories in the process.
The average pace of walking is about 4 MPH, which is just a bit faster than you walk when strolling through the supermarket. At 4 MPH:
- A person weighing 120 pounds would burn 4.7 calories per minute
- A person weighing 160 pounds would burn 6.3 calories per minute
- A person weighing 200 pounds would burn 7.8 calories per minute
Let’s say you weigh 160 pounds, and your goal is to lose 1 pound per week.
- Losing 1 pound per week means that you have to burn 3500 calories in 7 days, or 500 calories per day.
- As a 160 pound person, you only burn 6.3 calories per minute. You have to walk for 80 minutes to burn off the 500 calories.
80 minutes of walking isn’t too bad, especially if you take a walk through a park, out into nature, or around your city! If you have time in the evening, why not walk home from work? You’d be amazed at how effortlessly you’ll burn the fat.
Walking for Weight Loss: Making it Work
Now, not everyone has the time to walk for an hour every day, or they don’t want to spend an hour on the treadmill. If you want to make your weight loss work, there are a few things that you can do to walk off the weight:
- Walk Throughout the Day – Don’t just fit all of your walking in one session, but spread it out throughout the day. Take 20 minutes of your lunch break to walk, and spend at least 10 minutes of your office hours walking around outside. When you get home, you can walk for just 50 minutes, and it will be much easier to fit in the exercise.
- Eat Less – Eating less is another great way to help promote weight loss, and adding a reduced-calorie diet to your walking efforts will be a great way to go. Remember that you need to burn 500 calories per day. Cutting your walking time to 40 minutes means you’ll only burn 250 calories, so you’ll have to eat 250 calories fewer per day. Do that, and you’ll lose weight without having to walk so much.
- Add Other Exercise – Walking is very easy and enjoyable, but why not try running, jogging, cycling, or some other form of exercise as well? Walk for 30 to 60 minutes every day, but play sports, run around your neighborhood, or take a cycling trip on the weekend. You’ll be amazed by how fun it will be when you add variety to your exercise, and you’ll burn those pounds off in record time!
Walking for Weight Loss: Tips to Promote Weight Loss
If you’re going to be walking for weight loss, it’s important that you go about it the right way. Here are some tips to help make your weight loss a lot easier:
Keep a Journal – You want to track not only the amount of exercise you do, but also the amount of food you eat. Keeping a diet journal can be a great idea, as it will help you to watch what you eat, what you do, and how much you exercise.
Speed Up – If you want to burn a bit more fat each time you walk, pick up the pace for 60 seconds every five minutes. You can walk at a stately 4 MPH pace, but speed up to 5 MPH for just one minute. You’ll find that the increased heart rate will help to burn more fat, and you’ll push your body a little bit harder as you exercise.
Go for Distance – Rather than focusing on the time, try and set a distance goal. If you know that you can walk 4 miles in one hour, try and walk a little bit further. You’ll find that your speed will increase as you get accustomed to walking, and you’ll start finishing your walk just a bit faster each time. Keep adding more distance to your walks, and you’ll keep burning away the fat.
Plan It and Do It –You have to make time for your walks every day, so find a way to fit it into your life. You can break it up into shorter chunks, or you can walk while watching TV. The most important thing to do is to fit that exercise in, so do whatever it takes to fit it into your schedule.
Stretch Before and After – Sore muscles are the worst enemy of exercise, as they’ll stop you from pushing yourself the next day. Make sure to stretch properly, both before and after you do exercise. Stretching helps to promote muscle growth, and it will help to prevent injuries.
Make a Plan – Plan how far you want to walk, how much time you want to walk every day, and how long you will keep up with your walking program. You can’t do the same thing every day for the rest of your life, but you can plan to walk off the weight. Make sure to come up with a detailed plan, and follow it carefully.
Walking for weight loss is more than just effective, it can be a lot of fun as well! If you want to shed those pounds, you should definitely consider walking for weight loss.