How to Lose Weight with Walking
One of the safest forms of exercise is
walking. Depending on how much you do walk, you can lose around one
pound or more per week. This means that in less than five months, you
can become 20 pounds lighter without having to spend too many hours at
the gym, and without having to go on a diet. Furthermore, while you shed
the pounds and inches from your body, you can also tone your muscles
and improve your health. Without a doubt, when you learn how to
implement the principles of walking to lose weight into your lifestyle,
you will be hooked on this beneficial exercise routine.
How can you lose weight by walking?
The number of calories you can burn while walking is determined by your
body weight and your walking pace. So, if you walk at a pace of four
miles per hour, you can burn around 400 calories in just an hour. Of
course, you need not walk a full four miles every day. You can walk a
shorter distance than that, and simply combine the rest of your miles
with your daily schedule. You can also use a device called a pedometer
to help you burn extra calories and lose pounds while walking and doing
your daily schedule.
Using pedometers to boost weight loss
When trying to lose weight through walking, to ensure greater success
for your efforts, buy a pedometer, or a waistband that will track your
daily activities. A pedometer is a helpful device that you can attach to
your clothing near your hip area. It is light-weight and contains a
variety of features, the main feature of which counts the number of
steps you take during your workout, or throughout the day.
This device will let you know how many miles you need to cover to drop
extra pounds and to determine how many you have covered during your
walk. Consequently, you will be able to determine how much you need to
increase your steps or distance each day, in order to see a difference
in the number on the scale.
So, if you currently take 8000 steps with your existing routine and
daily habits, maintaining your current weight, then you would need to
increase the number of steps you take and your daily distance to lose
weight.
How many steps do I need to take to lose weight?
The average person needs to take about 2,000 steps, about one mile,
which burns 100 calories. Bear in mind the following mathematics:
1 mile - 2,000 steps, 100 calories burned
1 pound - 3,500 calories
1 pound weight loss per week - 500 calorie deficit per day
To lose 1 pound per week, you would need to add 10,000 steps to your
day.
While this may sound like a lot, there are a few ways to incorporate
walking into your busy day. And, you need not start with 10,000 steps as
your target, rather, build up to 10,000 steps gradually. Here are a few
tips to bear in mind:
1. Get off the bus at an earlier stop and walk the rest.
2. Park your car further away from your destination and walk the extra
distance.
3. Walk to the station instead of taking the car or the bus.
4. Take the stairs instead of the lift.
5. Walk with your children to school.
Just be sure to invest in a good quality pedometer to ensure that every
step you take is counted. The American Medical Association insist that
wearing a pedometer is essential to long-term weight control and
successful weight loss.
Keep it interesting
Sticking to your usual walking route can become mundane, so be sure to
switch things around. To do this, try walking outdoors at different
parks, or explore different neighborhoods. Take music with you to
motivate and energize you to complete your daily walk. If it's cold
outside, try not to stop your routine, invest in a treadmill instead and
place it in front of a window or television. It may also be a good idea
to invite a family member or a friend along, even if they join just
once a week. This will help mix things up a bit, and walkers become more
dedicated when sharing their routine with others.
Maintain a stable posture
Over the years, bad posture and habits can cause less than desirable
walking standards. If you are walking for exercise, it is important to
keep your chin up and your gaze focused about 10 feet in front of you.
Keep a long stride and pull your abdomen towards your spine. Keep your
glutes squeezed as this style of walking will help you achieve maximum
benefits from your workout.
How often must you walk to lose weight faster?
Prior to getting started on your walking routine, consult with your
physician to ensure that you are healthy and able to participate in the
activity. Once you receive your physician's approval, start your routine
by walking three days a week for 15 to 20 minutes. Then, you can
gradually increase the frequency until you are able to walk 30 to 60
minutes per day, every day of the week, enabling you to lose weight
faster. Moderate exercise is one of the best ways to lose weight and is
one of the three things you can do to lose 88 pounds in one year,
without dieting.