Walking is one of the easiest forms of exercise. You can lower your weight depending on how much you walk per week. Within a week you can decrease the scale by a pound, within 5 months your weight can go down to 20 pounds less only by walking, without hitting the gym or trying some specific diets.
How to lose weight by Walking
There are 2 factors to achieve the desirable result, one is the walking place and the other is how much your body weight. You can burn 400 calories in only one hour of walking with an average speed of 4 miles per hour.
You don’t have to limit yourself with only 4 miles a day, you certainly can add 3 more and burn 300 more calories in that day. Pedometer is a great tool to help you measure your steps and how much you’re burning and make a daily walking plan.
If you know how many miles you are walking in a day, now you will know how many more you will need to burn additional calories. It will tell you if you need to make longer steps or distance through the day so that you notice an improvement in the number on the scale.
How many steps to lose weight?
Lots of people should have 2000 steps in 1 mile so as to burn calories and lose weight. You burn 100 calories per mile. Pedometer is monitoring your steps, noting how many miles you walked that day and how many calories are burnt. Some additional working out isn’t necessary. You just need to add more steps in your regular routine.
1 Mile = 2.000 steps, 100 calories burned
1 Pound – 3.500 calories
Losing 1 Pound of weight weekly = 500 calories every day
You should have 10.000 steps each day in order to lose 1 pound in one week
Here are some useful tips about how to implement more walking moments in your daily life.
-Get off the bus halfway to your destination.
-Park further away from the office.
-Walk to the station and not take grab a taxi to get there.
-Walk your children to school
-Walk your dogs
-Avoid the lift and make use of the stairs
Because of the delicate elements that have been recorded, if you can afford it, you need to purchase a nice quality pedometer, which will record every step you had and each burnt calorie. The American Medical Association recommends using a pedometer for better weight control and for more efficient weight loss.
How to keep it interesting:
In case you use the same track every day, at the same time, very soon it will become a boring routine. You need to change the track and your habits more often.
Why not try to walk in different parks or neighborhoods? Infuse some good music to give you more enthusiasm and energy to keep going.
During the winter the cold weather mustn’t be an obstacle for you. Buy a treadmill and while walking you can watch your favorite movie or TV show.
Have a walking partner. Invite your family or friends to walk with you and catch up, have a discussion while walking. Surely this way before you notice you’ve already reach your target.
Change your routines and make it much more exciting.
How often should you walk?
If you intend to get serious with this daily routine, it would be wise to ask your doctor for some advice, because he will tell you if you are healthy enough to stand this type of activity.
When your doctor has given a go signal,
you need to first walk three days in a week for around 15-20 minutes. Then, step by step you need to raise the walking routine until you walk for around 30-60 minutes each day of the week.
You will see that this is the best and the easiest way to lower your weight without any specific diet regime.