Few people know that walking can lose 500 grams or more per week, and even 9 kilograms in 5 months, without a specific diet or other exercises.
Walking therefore improves our health and helps us lose weight, but in order to lose weight, we must know some important principles concerning this exercise.
Walking to Lose Weight: How Many Calories Should I Lose?
First of all, two factors determine the number of calories you burn during a walk: where you walk and your body weight. For example, if you walk at a speed of one kilometer per hour, you can burn 400 calories in 1 hour. 4 additional kilometers will allow you to lose 300 more calories. If you organize a daily program and use a pedometer, you can achieve more satisfactory results.
The pedometer is used to track your daily exercises and increases your chances of achieving the desired results. Wear it close to your hips, it is not bulky and will count the steps you have taken during the day. So you will know how many steps you have to go to lose weight.
Plus, if you’re taking 7,000 steps a day but still can’t lose weight, you can solve the problem mathematically by figuring out how to add the mileage to the number of calories you should be burning.
Many people would need to take 2000 steps in 1 km to burn calories; in general, 100 are burned in 1 km. The pedometer will count your steps, allowing you to determine how many calories you’ve burned and how many more you need to burn. This is explained below:
1 km = 2000 steps and 100 calories;
500g – 3,500 calories;
Lose 500 g per week = 500 calories per day;
10,000 steps per day will allow you to lose 500 g per week;
You can also start slowly and then increase the number of steps.
How much do you have to walk every day to lose weight?
First, walk three times a week for 15-20 minutes and gradually increase the routine. The optimal condition is to be able to walk 30 to 60 minutes a day. Thanks to this exercise, you will be able to lose weight in a completely natural way, without drastic diets. It is clear that this does not mean that you can follow an unhealthy diet, you will always have to learn to eat healthy and in the right quantities, but you must not restrict yourself and “starve” yourself as is the case with many diets.
How to start walking to lose weight for good: 10 practical tips
If you want to lose weight in your stomach and legs, walk and avoid many behaviors and decisions that only settle you into a sedentary lifestyle.
Do not use taxis or buses, but walk
Accompany your children to school on foot
Park your car away from where you are going
You can walk to your home or workplace, or get off the bus halfway
Use the stairs instead of the elevator
Some pedometers show the number of pounds lost and the number of calories lost, which can stimulate you. If possible, buy a good quality pedometer that will record all steps and calories burned, so you can track and improve your progress.
You can change your routine and walk in different parks, areas, neighborhoods
Invite a friend to walk with you once or twice a week, to prevent it from becoming boring exercise
You have to constantly change areas and take advantage of some nature trails
When it’s cold outside, you can buy a treadmill and watch a movie or your favorite TV series while walking.
So, chin up, gaze deep, belly tucked in, spine straight and buttocks tight. This will greatly enhance the effects.
To know how many calories you need to burn, consult your doctor, who can tell you if your body is healthy and how many calories you need to burn. If, on the other hand, you want to walk to lose weight, use the treadmill. Familiarize yourself with the control panel first so that you know how to use it, you can read the instruction booklet carefully.
You can choose to start with a preset program or, if you are already familiar with this type of instrument, with a manual program. You will then need to adjust the intensity and incline. Since you want to lose weight, you need to burn more calories, so choose a workout tailored to that effect. My advice is to alternate light walking exercises with brisk walking or running.
Treat yourself to good music
Walking long distances can be boring for some people. Boredom is unfortunately not the friend of consistency, and it will be counterproductive in the long run.
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