Learn how much to walk to start losing weight!
As you probably already know, walking is among the most efficient and safest types of physical activity. But how much to walk to start losing weight?
It all depends on your body type, current weight and the intensity / duration of the walk, but it is possible to lose up to 1/2 kg or even more per week if you rely on this exercise.
This means that you can lose more than 6 kilos in three months and you won't have to go to a gym to achieve this or to make radical changes to your diet.
Don't forget that, as well as losing weight and burning fat, walking also helps strengthen almost every muscle group and increases your general health.
Once you understand how to walk for weight loss the right way, you'll be able to create a simple and healthy fitness routine.
How does walking help you lose weight?
Your walking pace/speed and your own weight directly affect the final number of calories you will be able to burn.
Generally speaking, if you walk around 6 km per hour (which is a normal pace) you'll be able to burn around 400 calories in an hour.
Of course, this doesn't mean that you should actually walk 6 km a day.
For example, if you walk 4 km, you will burn 300 calories more.
You can also walk shorter distances, but at a faster pace.
Feel free to use a device to calculate the distance you've walked each day.
Nowadays there are many apps for cell phones that help by calculating and showing how much you've walked and even how much you've lost (calories).
How can pedometers improve weight loss?
If you're interested in losing weight through walking, it's always a good idea to go to a fitness store in your city or even online and buy a high-quality pedometer.
There are also some smart bracelets that can monitor your activities on a daily basis.
A pedometer is a handy little device that you can wear on your clothes near your hips.
This device is lightweight and comes with a huge range of features and options.
Of course, the main purpose of this device is to provide you with the exact number of steps you take when you exercise or throughout the day.
If you want to find out how many kilometers you will need to walk to lose those extra kilos, you should find out how many kilometers you are currently walking.
After a few days you'll know for sure how many kilometers you need to add or how many steps you need to take to lose weight.
For example, if you currently take around 7,500 steps a day, you'll be able to maintain the same weight.
The number of steps you need to take each day in order to lose weight can be easily calculated with mathematical formulas.
Once you know how to calculate this, you just need to increase the mileage, depending on the amount of calories you want to eliminate.
So how many steps should each of us take and how far should we walk to start losing weight?
According to many experts, the average person should take around 2,000 steps every 1.5 km because for every 1.5 km you'll be eliminating around 1,000 calories.
In other words, the pedometer will help your effort to monitor your steps, how many kilometers you have to walk every day and the amount of calories you've burned.
This device can also help you if you have limited time for physical activity, because you'll know how many steps you need to add to reach your goal.
- 1.5 km equals 2000 steps and around 1000 calories lost
- 0.5 kg equals 3500 calories
- If you want to lose 1.5 kg per week, then you should manage to reach a deficit of 500 calories lost per day
- Finally, if you want 1.5 kg a week then you should do 10,000 steps a day.
In case 10,000 steps seems daunting to you, we'll provide ideas on how to reach this seemingly enormous number, even if you're very busy with no time.
Bear in mind that you don't have to start with 10,000 steps to understand how much walking you need to start losing weight.
You can start this procedure slowly and gradually increase the number of steps you take.
- Leave the bus or car 1.5 km away from your office or home and walk to them.
- Park your car far from your final destination and walk.
- Forget the elevator and take the stairs.
- Walk with your children to school.
Every pedometer is different.
Some of them are really sophisticated and can come with special features, such as the amount of calories you've lost and the number of kilograms you've shed.
They also keep records of your activities for a week or even longer. So you can easily analyze your progress.
This way, you'll be able to monitor progress and introduce some changes and realize how important physical activity is and how useful walking is.
Remember that you shouldn't try to save money on your pedometer.
Always buy a reliable pedometer with good reviews.
Is it possible to keep things interesting in this process of how much to walk to start losing weight?
Let's be honest!
Riding the same route again and again will eventually become boring, so it's good to introduce a few changes from time to time.
- Try walking in various parks, different districts and don't hesitate to use an iPod or MP3 player in order to make your walking experience more enjoyable and gain motivation.
- Don't be afraid of the cold weather, it doesn't mean your physical activity has to stop. You can also buy a treadmill and place it in your living room. Feel free to position your treadmill in any direction you like - you can choose to watch TV or to enjoy the view from the window of your house/apartment.
- Many people say that walking with a friend or family member is much more efficient and enjoyable. You don't have to walk with them all the time. For example, they can join you once or twice a week or just for part of your route. This is a nice way to spice things up a bit and avoid boredom.
- Keep it interesting and make as many changes as you like.
How to walk to start losing weight
The vast majority of people can walk and the learning process is among the first in our childhood.
But modern people walk the wrong way, improperly due to poor lifestyle choices and bad posture.
If you are walking and using this activity as a form of exercise, you should make sure that your chin is up and that your eyes are focused on what is happening about 10-12 meters ahead.
Also, keep your stride long and keep your abdominal area in the direction of your spine.
Finally, don't forget to keep your glutes squeezed. This is how you can get the most out of every walking workout.
How often to walk to start losing weight
Before implementing this new exercise routine, it's very important to talk to your doctor to find out if you should use this physical activity.
When you get the green light from your doctor, you should start waking up three days a week for around 20 minutes.
After that, you should slowly increase the frequency and reach between 30 and 60 minutes a day and 5-6 days a week.
People are very excited when they hear that even moderate physical activity can significantly improve their weight loss efforts.
What's more, this is one of the few things that can help you lose almost 90 kilos in less than a year without special diets.
Using physical activity in your daily life is definitely a healthy habit.
Many fitness experts and doctors can confirm this.
Ways to speed up weight loss
We must remember that walking is a method of losing weight naturally.
In order to lose weight you can also include some of these things in your life:
- Learn how to achieve hormonal balance and burn fat
- Use fat release techniques to burn fat
- Relying on certain foods that are known for their ability to burn calories and fat
- Include spices and herbs that support weight loss too.
Losing weight isn't something that happens overnight, but by walking more than you normally do, you should be able to plose weight in a short period of time .
Via Healthy and Natural Worldwide