Walking is something that people look to enjoy; it, of course, helps to ease joints and is one of the safest forms of exercises. It is also one of the best ways to effectively lose weight in a fixed time.
There are individuals that consider following a particular walking plan for a long term is necessary for weight management.
However, the factors that assist weight loss is having particular goals and having proper information about weight loss.
How does walking help you lose weight?
Walking forces our body to dig through the fat stores. By increasing the activities in your body and also decreasing the amount of calories you eat, you can force the body to hunt for the fat for desired fuel or energy.
Walking has to be regular
For the individual that just started walking as a habit, it definitely is tiresome but isn’t that what you are looking for to burn more fats.
However, you can simply start by walking 3-4 days a week for at least 30-45 minutes and then gradually increase the count to around 45-60 minutes every day.
Walking has to be a regular routine, so make sure it’s your top priority.
How long should you walk every day?
An individual can walk at a pace of 3.5 miles to 4 miles per hour. Although the factors for fat loss vary from person to person, having a target or walking at least 45-60 minutes every day is considered to be the best.
If you are not able to accomplish this time interval at a go, you can divide your walking into small periods and continue. Of course, walking for longer than 30 minutes continuously is going to provide you better benefits in terms of fats burned.
How much weight can you lose by walking?
People usually look to lose weight in chunks and work hard for it to achieve the results.
Supposedly, if you are looking to lose 20 pounds of weight, concerning the fact that you can lose around 1-2 pounds of weight every week, you are likely to take at least 10-15 weeks to lose the amount of weight.
Moreover, to ensure that you lose 1-2 pounds of weight every week, you will have to burn 500 to 750 calories every day by walking. And if walking simply doesn’t help you can consider reducing the calorie intake in your diet.
Losing 500 calories is easier said than done
When you want to lose 500 calories per day just by walking you will have to follow a particular routine.
If you walk at an average pace (i.e. 3.5 miles per hour), you need to walk for about 90 minutes to lose 500 calories every day.However, by increasing the speed of your walking, you can definitely reduce the time taken to lose the fixed amount of calories.
Calories you can burn by walking
It completely depends on two very important factors:
- Your body weight
- The amount of calories you want to burn.
Walking more is essential to get better results.
For an individual weighing 160 pounds, you can burnupto6.5 calories every minute, which makes it 210 calories every thirty minutes.
If it can continue the routine for a week, it comes to around 1400-1500 calories burned every week. This simply means you can lose an a½ pound of weight (3500 calories is equal to 1 pound) in a week. So, if you are looking to lose 10 pounds, you are likely going to do it in 20 weeks.
This is very effective in terms of weight loss, as losing weight at a steady pace ensures keeping weight off for the long-term.
Other factors that assist weight loss by walking
- Walking on steep roads, this shall work better as you are likely to burn more calories when you put effort to go up then walking on flat roads or inclined roads.
- Make sure you maintain proper pace while walking if you find it difficult to keep a check on this, consider walking on treadmill
- Make sure you walk almost every day of the week or at least 6 days in minimum. Remember the more, the better.