Walking for weight loss and 5 steps to maximize it

homexercise-walking for weight loss

 

Do you think it is impossible to lose weight by just walking around? You can start walking for weight loss. Yes, you should list walking on your weight loss plan.

“Have you ever walked?” That’s a one silly question. Every living human in this planet do walk. But have you ever walked to lose weight? Walking for weight loss, is that even possible? The good news is Yes, you can lose some pounds just by walking around. But surely there are some rules and conditions to have your walking routine turns into a great workout activity. Well, that’s not literally workout though.

How to Lose Weight by Walking

Walking burns calories. Even do nothing can burn calories too because our body needs energy by burning some calories. The calories amount you can burn by walking is different depending on your walking pace. Your weight also determined the burned calories. Typically, if you walk like common people walk around 4 miles per hour pace, you can burn approximately 400 calories per hour.

You don’t have need to go 4 miles a day. For example, if you commit to walking 3 more miles than you usually do, your body would burn an extra 300 calories a day. You can also walk for a shorter distance than that and mix it with your daily routines. From now on, meet your new friend: Pedometer. You can use pedometer to help you control and maintain your daily steps and burn more calories while walking and doing your daily routines.

Let me tell you the basic. There are only two simple rules to follow if you want to lose weight by walking:

1. The amount of steps you need to take every single day.

2. Commit to rule number one!

Anything else? Nope, that’s all folks. Now lets continue to set our steps goals. How many steps exactly do we need to lose weight?

How Many Steps To Take to Lose Weight?

Normal person needs to take about 2,000 steps in the average mile to lose weight. A mile of walking burns about 100 calories. This means your pedometer will help you watch of your steps to stay on the track, how many distance you have reached  everyday and how many calories you burn. It will also help you if you don’t have time to exercise. So here are what we know so far:

  • 1 Mile = 2,000 steps and 100 calories burned
  • 1 Pound = 3,500 calories
  • 1 Pound weight loss per week = 500 calorie deficit per day
  • So, to lose 1 pound per week you need to add 10,000 steps to your day.

If 10,000 steps sounds a lot, here are a few ideas on how to fit all that walking for weight loss (remember – you don’t have to start from 10,000 steps. Start gradually – you will just lose less weight before you know it).

  • Get off the bus early and walk the rest of the way home or to work.
  • Park your car further away from your destination and walk the extra distance.
  • Walk to the station instead of taking the car or bus.
  • Take the stairs instead of the lift.
  • Walk the children to school.

Depending on the style or type of pedometer it may have advanced features including keeping track of the number of pounds you lost and how many calories you burned. This information helps you keep track of your progress by giving you a clear picture of what you have physically achieved during your walk.

Due to the important details recorded you will want to invest in a good quality pedometer to assure every step is counted. According to the American Medical Association, wearing a pedometer is essential to long-term weight control and successful walking for weight loss.

How to Use pedometer

Pedometer is a must have device if you want to maintain your steps daily by walking for weight loss. It is really helpful you just have to attach to your clothing near your hip area. It is inexpensive and has a variety of features. The main feature is counting the number of steps you take during your workout or throughout your entire day.

In order to find out how many miles you need to cover to drop extra pounds, you need to find out how many you are currently covering. This way, you will know by how much you need to increase your steps, or distance each day in order to be able to see a difference in the number on the scale.

So, what is the plan?

Follow this plan of walking challenge provided by MyfitnessPal to help you losing weight.

30 Days Walking Challenge
30 Days Walking Challenge

References:

http://www.developgoodhabits.com/walking-for-weight-loss/

http://www.womenshealthmag.com/weight-loss/how-to-lose-weight-by-walking

http://www.healthyandnaturalworld.com/how-much-walking-you-need-to-lose-weight/

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