Within regular walking in period of 5 months you can lose up to 20 pounds. Moreover, you will also tone your muscles and better your health significantly while losing weight and inches from the waist.
Namely, for this purpose you don’t need to go gym or follow some strict diets.
How to walk in order to lose weight?
You can use a pedometer which will help you track your progress.
The number of calories that you can burn by walking depends on two factors. The first factor is body weight and the second is the walking pace.
Namely, if you walk with an average speed of 4 miles per hour in just 1 hour, you can burn 400 calories. You don’t need to walk only four miles in one day. For example, you can walk two additional miles and burn 200 calories plus that day.
You can walk shorter distance, but you will need to adapt your body to your daily activities.
Pedometers and weight loss
If you’ve decided to lose unwanted pounds by walking, buy a pedometer or some wrist band to monitor your progress. What’s more, this will improve your chances to achieve the wanted results.
A pedometer is an accessory that you need to wear closely to the hip area. It doesn’t weigh at all and comes with numerous properties. Its best advantage is that it informs you of the number of steps you’re taking during the day.
How much steps are needed for weight loss
You could burn 100 calories in 1 mile. Usually, 2000 steps in one mile are needed so that you burn calories.
1 mile=100 calories burned and 2000 steps
1 pound=3500 calories
Losing 1 pound per week=500 calories per day
That means that you should walk 10000 steps per day to lose 1 pound in one week
Useful tips regarding healthy weight loss:
- The American Medical Association recommends the usage of pedometer for a more efficient and controlled weight loss
- Always park the car a bit further than your destination and walk the distance.
- Avoid cabs, buses, and elevators whenever possible
- Instead of using the bus when you are out, walk to work or from work to home, or simply get off the bus on halfway destination
- Walk with your children to their school
Concentrate the eyes, squeeze the gluts and tighten the abdomen, hold your chin up.
How to keep the interest for walking
Listen to music while you walk as it will serve as a great motivation and energy to reach your goal. If you use the same route every day, it will bore you eventually. Walk in different areas, parks, neighborhoods.
Sometimes, you can invite a friend or a family member to make you company during your walk. Cold weather shouldn’t worry you.
How often to walk
If you want to walk daily, like routine, consult your physician for advice regarding your strength and health for this activity. If you get approved from your doctor, at the beginning, you can walk three days weekly for 15-20 minutes. Then gradually, you should be able to walk longer distances and reach 30 to 60 minutes of daily walking.