Fitness Weight Loss

Walking for Weight Loss: Everything you need to know

Walking for weight loss

Walking is one of the basic moves you make every day.

But, studies show that we walk less every day.

Thanks to technological advancements, many people in the USA don’t even walk in the supermarket.

Moreover, the obesity rate is increasing.

And that has a lot to do with the fact that people are walking less.

Don’t underestimate walking.

It is one of the most important exercises for weight loss.

There’s no need to tell you how to walk, but it’s good to emphasize how to take advantage of this simple exercise that can help you lose weight.

So, let’s start.

Why is walking for weight loss important?

Walking is a daily routine that many people don’t entirely do.

Namely, walking can sometimes be the only physical activity you need to lose weight, of course, combined with a controlled daily intake of calories. (1)

Walking moderately for 30-60 minutes can burn stored fat and calories and it can build muscles and speed up your metabolism.

How many calories can you burn by walking?

That depends on 2 factors: your weight and the way you walk.

If you walk with an average speed, which means about 3.5 miles per hour, you can burn about 400 calories.

So, this should be a good motivation for you to start using your legs.

Let’s see my tips when it comes to walking for weight loss.

Walking for weight loss – 7 Important tips:

1. Take 15.000 steps per day

Your goal should be 15.000 steps a day.

It may seem too much, but this is the total number of steps since the moment you get up.

Don’t worry about the number of steps.

Just get going.

Taking more steps than usually won’t overwhelm you or increase the chances of getting injured as it might happen when you increase exercising overnight.

How to count steps?

Luckily, every Smartphone has a pedometer so that would be easy.

2. Walk three times a day for 20 minutes

Walking three times for 20 minutes every day will help you reach the number of steps you want and finally lose weight.

People who walked for 15 minutes after each meal had better blood sugar balance (that can decrease your appetite) than those who walked for 45 minutes at any time of the day.

This means that walking after your lunch can save you from the usual afternoon lethargy and craving for something sweet.

3. Walk uphill three times a week

Uphill walking

Walking uphill, which includes walking up stairs, helps build muscles and that helps to speed up your metabolism.

You will burn more calories even when you are sitting on your desk.

Add uphill walking to your daily walking routine three times a week, and then gradually increase.

4. Add intervals of fast walking

As you walk, add 1 minute of fast walking which increases your heart rate and you burn more calories.

When you walk fast, move your arms as well.

That will help you burn more calories and strengthen your shoulders and belly.

5. Do exercises in addition to walking

Walking for weight loss doesn’t mean only walking.

Take a break from walking and do 15-20 squats or push-ups.

All these exercises increase your heart rate, help you build muscles, and make walking more interesting.

6. Limit the daily intake of calories to 1600

It depends on many factors how many calories you need to intake per day, but most women who walk for weight loss tend to intake 1200-1600 calories high in proteins.

If you want to lose weight with low-intensity walking, you need to watch your diet in order to lose weight.

Although you increase physical activities, you need to reduce the intake of calories.

You can read how to count calories for weight loss here.

7. Go the extra mile

Taking more steps during the day will help you lose weight.

For example, park your car a bit further from your workplace or house, take the stairs rather than the elevator and walk to the supermarket instead of driving.

This will help you reach the 15000 steps per day and lose weight.

So, what’s the bottom line?

Walking for weight loss is one of the best tactics you can use in the battle against those extra pounds.

How not to get bored with walking?

Change your route, play your favorite music, explore new places in town…

Here’s the kicker:

If you want to replace exercising with walking, be focused on that.

Since walking from your office to the parking lot won’t give you good results.

To make walking effective you need to take care of your posture, pace of walking, and your own body.

For starters, walk 3 times a day for 20-30 minutes.

Soon you will feel you can walk faster and longer and you will have enough stamina to walk every day for 30-60 minutes.


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