Oh yeah, we all like walking, right? It’s one of the easiest exercises. But, it all depends on how much you actually walk every day. You can lose 1 lbs. every week, just by walking. But, as we said – you need to walk enough. You can lose up to 20 lbs. for 5 months, just by walking, without even going to the gym or using some specific diet plans. Yes, walking is great – you can shape your muscles, improve your health and lose weight from your body. Well, the following exercise method is very beneficial for everybody. You will love it too, once you get to know the principles of walking in order to lose weight. This exercise routine is very simple – all you have to do is follow the simple instructions.
How to lose weight by walking?
First, you need to know things. The exact amount of calories that you can burn just by walking depends on 2 factors: your body weight and walking pace. Here are some statistics – did you know that you can burn up to 400 calories in just one hour? Well, if you want to lose 400 calories, you need to walk with average speed of 4 miles per hour. Don’t get us wrong. You don’t have to walk just 4 miles in one day. You can walk additional 3 miles, and burn additional 300 calories for that day. Or, you can walk shorter distances – all you have to do is adapt it with your daily schedule. You should get a pedometer, because it will assist you to burn more calories while walking and implementing your daily plan.
Pedometers and weight loss
As we mentioned, if you want to lose weight just by walking – then you should definitely get a pedometer. Or just get a wrist band that can monitor your daily exercises. This will give you an extra motivation and it will boost your chances to get the desired results and lose the excess weight. Pedometer is extremely useful “tool” and you should always wear it to your hip area. The pedometer doesn’t weight too much, but it has a lot of properties and functions. One of the best function is that pedometer can tell you how many steps you took during the entire day.
This is extremely important, because if you know how many miles you are walking every day, then you will know how many more you will need in order to burn additional calories. And, you will also know if you need to take longer steps or walk longer distance for that day, if you want to get the desired results. Take this for example, in case you walk 8,000 steps every day and you still have the same weight, then the number of steps that you should add in your daily routine is just a mathematical problem. You need to add steps per the amount of calories you need to burn – the explanation is in the text below.
How many steps you need to take to lose weight?
Well, many people should have 2,000 steps in one mile in order to burn calories and lose weight. This means that you can burn 100 calories in just 1 mile. The pedometer will monitor your steps, how many calories did you burn for that day and how many miles you walked that day. And you should also know that some extra exercises aren’t really necessary. All you have to do is add more steps in your daily routine and you will get the desired results.
- 1 Mile = 2.000 steps and 100 calories burned
- 1 Pound – 3.500 calories
- Losing 1 Pound of weight weekly = 500 calories daily
- This means that you should have 10.000 steps every day, if you want to lose 1 lbs. per week
Now we are going to show you some useful tips on how to adapt your walking, when you have a busy day and you can’t reach your goal of 10,000 steps. You can start slowly, and lose less weight and then you can increase the number of steps to 10,000. Here’s your first option – don’t use the bus every day or drive, you can walk to your work or home, or just get off the bus and walk to your destination. Don’t always park your car on the destination where you need to go – just park it somewhere else (far away) and walk to your destination. You can walk to the station and forget all about taxi or a bus. Don’t use the elevator, always take the stairs. You can walk your kids to school every day.
If you have the resources, then you should get more sophisticated pedometer, which will show you the number of pounds you’ve lost and how many calories did you burned. This info will show you is everything all right, or you need to change something. And as we said, you should get a good pedometer, which will record each step you take and each calorie you burn. But, if you can afford that, if not – then just get a regular pedometer. Even the AMA (American Medical Association) recommends that you should use pedometer for better weight control and more efficient weight loss.
How to keep it interesting
- You should change your track and your daily habits, because if you use the same track every day, at the same time – well, it will become a very boring routine. You should switch it up and change your daily habits
- You should walk in different places, parks, neighborhoods, or put on some headphones and listen the music you like. It will give you extra motivation and more energy to finish your daily routine
- You should change your routines and make it more exciting, the time will pass by quickly and you will finish much faster
- You can always invite your friends, or your family members to join in your walks. They can walk with you once or twice every week. And they will also inspire some new things in your daily walking routine. It doesn’t matter if you have strong will or motivation – the same walking routine could be very boring. So, don’t let this happen and always have some company
- Don’t let the cold weather, during the cold winter days, stop you! Get a treadmill and watch your favorite TV show while you walk in your home
We all know how to walk, right? But many people have less desire for walking, because of the bad habits or daily routines they’ve developed throughout the years. So, if you want to walk, then you should concentrate your eyes on the 100 feet in front of you. You should hold your chin up, squeeze your glutes and tighten your abdomen in the same direction with your spine. If you keep your body this way, then you will get the best results from your walking routine.
How often should you walk?
Well, if you are serious about this and you want to start with this daily walking routine – then you should consult your doctor first. You should see your doctor, in order to tell you if you are healthy enough for this walking challenge. So, if you doctor says yes, then you should walk for 15-20 minutes, for the first 3 days. Then, you should raise your walking routine, until you walk 30-60 minutes every day of the week.
We think that this is the easiest and the best way to lose weight, without any intense exercises and without using any specific diet plans. Just walk – walk every day, walk to your work, to school, to the park, walk every day. You will be amazed by the results. You will lose weight, without changing anything in your diet or without any exercises.
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