Just walking for weight loss? Sounds too simple.
Walking is simple and easy. But it can also be a challenge to get up your motivation to do the daily walk, let alone before you set out to walk the day’s 8,640 steps.
However, just like any other lifestyle changes, it takes time and effort to lose weight and permanently keep off those extra pounds.
Walking for weight loss is a healthy way to lose weight. You need to put in some exercise and stay on a healthy diet.
Can You Lose Weight Just By Walking?
There are some people who devote a lot of time to exercise their body just to lose weight, but the whole process can be boring and tiresome. If you feel bored with your routine exercise program, you need to try walking. Walking is a great way to burn fat and lose weight. It has many benefits that can’t be ignored.
You will not only burn calories when you are walking; instead you will also strengthen your heart, improve your posture and give elasticity to your joints.
Walking is a great workout for the whole body, especially if you walk every day. It can also help you lose weight fast and safely.
However, there are some people who want to lose weight fast and they do not take care of their health. So, here are the best tips to know about walking and losing weight.
Tips to Lose Weight When Walking
Walking is a great exercise that burns calories and helps you lose weight. However, it doesn’t burn enough calories to lose weight quickly. You need to burn 3,500-5,000 calories per week to lose around 2 pounds of fat per week.
Your body needs 2000 calories just for each pound of your body weight. So, if you want to lose 2 pounds of fat in a week, you need to burn 5,000 calories per week because 2 pounds=2units.
If you want to lose 4 pounds of fat, you need to burn 10,000 calories per week. It is very hard to burn that much calories by walking or any other exercises. In fact, most people can’t do these kinds of exercise routines every day.
You can do that by tracking your food intake. You can buy a food scale with a smartphone to keep track of your intake if you don’t want to spend too much money on buying a food scale.
You also need to keep track of what you eat. If you eat more calories than you burn, it is still better than not taking care of it at all and getting fat. So, be careful about what kind of foods that you have.
For example, if you choose to eat a banana for your breakfast, don’t eat it with other foods. Eat it alone without any other foods. Just like that, make sure that you do not eat too much carbs and fat because they are very hard to burn.
Tips to Walk
In order to lose weight fast by walking, you need to have a healthy body. First of all, you need more than 10,000 steps per day. It is enough for you to walk around three miles per day. If you need more or less, it will be fine.
You should also wear comfortable shoes and wear clothes that are not too hot or cold. If your feet are warm and your body is cold, it will be hard to walk in the winter time. So, make sure that you dress on the appropriate way by wearing a coat and a hat during winter time.
You should also make sure that your legs are not too muscular or strong. If your legs are strong, you need to walk more slowly.
How To Walk
There is no specific way to walk because walking is not a sport; people who do sports will exercise differently. You also need to do it at the appropriate time because there is no special time for exercising. It can be done anytime, anywhere to lose weight quickly because you don’t need to plan anything when you are walking.
How Much Weight Can You Lose By Walking?
Everyone wants to lose weight quickly because it makes you look good and gives a lot of confidence that makes you more active. Even if you have gained some weight, you can easily lose weight by walking daily.
According to a research, 155-pound person can lose 5 pounds of fat by walking at 3 miles per day. If you walk more often because you want to lose more weight, you need to burn more calories and will be able to lose heavier weight.
So, if you are lighter than 155 pounds and you drive a car for an hour every day, it will be easier for you to lose weight because you will lose less body fat than the person with the same weight who walks.
Can I lose weight by walking 30 minutes everyday?
It is very unlikely for you to lose weight by walking 30 minutes everyday just because you do not burn enough calories. However, if you burn more calories by other exercises which are harder than walking, you will be able to lose weight faster.
When it comes to losing weight, the most important thing is burning more calories than what you eat every day. It is true that muscle burns more calories than fat cells. So, building strong muscle in order to lose weight is okay because it can help your metabolism.
How much should I walk to lose 10 pounds?
To lose 10 pounds within a month, you will need to burn 3,500 calories each month. You can burn around 100 calories per 20 minutes by walking. It means that you need to walk for 700 minutes or 14 hours in a month to lose 10 pounds of fat per month.
If you are able to walk for the whole day, it is possible for you to lose more than 10 pounds within one month even if your body weight is 200 pounds.
Walking Speed For Weight Loss
There is no exact speed for losing weight by walking. You will burn more calories if you walk faster. However, it is important to have a safe speed because walking too fast can make your muscle tired and of course, that will slow down your metabolism.
Therefore, it is better to walk at a safe speed and be able to do other activities such as cooking or pumping iron.
Walking Or Running For Weight Loss
Walking and running are two different activities because you can do other activities while running but not when walking. In addition, running is a sport and walking is not, so you will burn more calories faster with running than doing the same task with walking.
Therefore, weight loss by walking means burning more calories than what you consume daily, and it is mostly used by people who want to lose weight quickly without intense workouts.
When people use this method to lose weight, they walk at least 3 miles each day for at least 30 minutes.
Cycling Or Walking For Weight Loss
Man who is not in a good shape, they are always confuse between cycling or walking for weight loss. If you compare with cycling, you need to walk for a long distance which is at least 10 km per day compared with cycling that usually 2 or 3 km. But if you compare both of them in term of losing weight and increasing your metabolism, both will do the same thing.
Cycling will increase your heart rate so as walking. As a result, It can make your muscle burning fat faster and faster.
Walking Benefits For Weight Loss
According to research, walking for more than 4 hours a day will be one of the best ways in order to lose weight. It is worth mentioning that the study only shows that walking can help you in losing weight but does not guarantee that you will lose fat and gain muscles.
You need to make sure that your walk is not done at an easy pace because it will be less effective if you do not increase your heart rate when you walk.
Brisk Walking For Weight Loss
People who are looking for weight loss methods on specific time, they may consider brisk walking instead of walking. Brisk walking can burn more than 6 times as much calories as you do at an easy pace. The study shows that when you walk at an easy pace, you can only burn 68 calories per mile and if you run at a fast pace, the amount goes up to 250 calories per mile.
When you walk and increase your heart rate, it will help your muscle to use fat for energy.
Walking For Weight Loss App & Device
If you are looking for a weight loss app, then Womenshealth magazine recommends that you should definitely consider the Fitbit. This is not only one of the best fitness devices but also a smartphone app and it is a fantastic way to keep track of your daily activities.
28 Day Walking Plan For Weight Loss
Choose a walking plan and find out how many miles you need to walk. Divide the miles in half and that is the distance of your first walk.
Go for a 45 minute walk today. This walk should be at a slow pace.
Walking 45 minutes today at a brisk pace.
Today you can choose either to walk or jog for the same duration as yesterday’s walk.
Go for a 60 minute walk today. Choose a route which includes hills. If there are none around, then just use the stairs instead of an escalator or elevator whenever necessar y. (By the way, I am a big fan of stairs myself.) Besides keeping the weight off, you’ll feel better too.
Day 6: Go for a 75 minute walk today. Be sure to keep walking at a brisk pace.
Today you can choose either to walk or jog for the same duration as yesterday’s walk. This might be hard, but this is only short term pain for long term gain.
Walking 2 miles today at a quick pace so you won’t get bored too easily.
To get best results, you need to walk 4 miles a day today. If you can’t do it today, just try to do it tomorrow.
Day 10: Take a brisk walk for 30 minutes and be sure to keep your heart rate up the whole time. Don’t stop before you are finished or else your body will adjust to that level of exercise and you won’t lose any weight.
Day 11: After a warm-up, you should go for a brisk walk for 30 minutes.
For best results, go for a 45 minute brisk walk.
Day 13: I hope you are keeping up with your program. If not, get back on track and keep it going if you like the results.
If you haven’t already, this week should be the easiest week so far, and that is good. You should get your entire workout done in less than an hour. If not, don’t worry about it and you’ll still get the same results as before.
Go for a 45 minute brisk walk today before you start to do any other activity today. After that, go back to 25 minutes of brisk walking on days 16-18 and 30 minutes of brisk walking on day 19.
Be sure to keep walking the whole time. Choose a route which includes hills if there are any. Today is a good day to do some strength training as well; you can do that instead of your walk.
Go for a 60 minute walk today. This week, I hope you will be able to complete all 16 days of your walking plan with no problem. If you can’t, don’t worry and go back to the program and complete it within 4 weeks.
Today, you can either go for a 60 minute walk or a 40 minute run as long as you keep your heart rate up the whole time. This is a good day to do some strength training as well.
Go for a 75 minute walk today for best results. You should not feel too tired when you are done with this walking schedule because it is only 25 minutes per day.
It is a marathon day for you. You should be able to go for a 60 minute walk and then finish up with 30 minutes of strength training. Another option is to run the whole time, but again don’t worry about it if you can’t because after doing this, it will only be a big effort but not impossible to repeat next week.
After a warm-up, go for 60 minutes today. Be sure to keep your heart rate up the whole time. You can stretch at the end of your walk if you like.
Take a brisk walk for 30 minutes today. By the time you start walking, your body should be warmed up enough that you don’t need to warm up before starting this exercise.
Walking 45 minutes today at a brisk pace is good enough to keep your heart rate up the whole time. You should not feel too tired when you are done with this walking schedule because it is only 25 minutes per day.
Try to take a brisk walk for 30 minutes instead of doing your normal routine. Be sure to keep your heart rate up the whole time.
Be sure not to walk when you are completing this schedule. Instead, you should go for a run today.
Go for a 60 minute walk today if possible, or at least 30 minutes of running if you know you can’t handle a longer workout.
Walking 45 minutes today at a brisk pace.
Day 28: If you have made it this far, congratulations! Hopefully, you will continue to stay on this program and continue to lose weight.
Walking For Weight Loss In 7 Days
In order to get the best results by walking for weight loss in 7 days, you need to go for a 45 minute walk each day during your first week.
What Does It Take To Lose Weight When Walking?
You should know that it isn’t easy to lose weight when walking but you can easily do it without any exercise equipment. You only need to walk more or less as mentioned in the previous tips.
It is good to walk at least 30 minutes per day. You can do it in a park, or any other places that has enough space to walk. If it is your lunch time, you should go out for a walk. If you can’t go out for a walk, you need to go up and down stairs as much as possible.
If you want to lose weight quickly by walking every day, make sure that you have good foods and beverages during your diet. Make sure that you walk at the time when you are not hungry or thirsty.
Walk One Mile A Day
Walk One Mile A Day will burned about 100 calories. It is hard to lose weight quickly by walking because it doesn’t burn a lot of calories. If you don’t have enough time to walk every day, you should walk at least one mile per day and if you have more time, try walking for two miles per day.
Walk 5 Miles A Day
Walk 5 Miles A Day will burned about 350 to 600 calories. It is good to walk for about five miles every day. It will help you lose about 20 pounds in a year. For example, if you weigh 200 pounds, you should want to avoid eating more than 2000 calories and make sure that you walk about five miles per day.
How Much Walking Every Day Based On Your BMI?
This is not a general guideline. For people with lower BMI, it is better to walk 3 miles per day and for people with higher BMI, it is best to walk 10 miles every day. It depends on your walking speed and how tired you are because you should know how much walking you need to perform in a day.
Rules for Walking for Weight Loss
Here are some rules for walking for weight loss :
Don’t try to walk at a fast pace. It is good to walk at a normal pace and it is better to walk slowly if you feel tired or exhausted.
Don’t forget to stretch your legs before and after walking. You should perform stretching exercises because it will save you from injuries.
If you are not used to walking every day, start with 5 minutes and walk four times per day for about three weeks.
You should know that walking will not help you lose weight quickly if you don’t have a good diet and it is hard to lose weight if you don’t take enough water.
Don’t forget to walk outside as much as possible. It is better to walk with your family members or friends and try to talk with them during your walks.
Walking For Weight Loss Chart
Walking For Weight Loss Chart is a chart that will show you how much walking you can perform in a day. It is good for people who don’t have much time but they want to lose weight quickly.
Walking For Weight Loss Calculator
Keisan calculator is a calculator for people who want to lose weight quickly and it is very helpful for people who can’t do anything else but walking every day because they can’t stand other exercises and if you know how much walking you need to perform in a day, you will know how fast your weight will be lost.