Surely you are one of the people who go for a walk a few times a week, however, you have not been able to notice a decrease in your body weight, and this may be because you are not walking correctly to lose weight. In this article we will discuss the correct ways to walk and lose weight.
Losing weight for most of us is associated with a rigorous diet and exhausting workouts. Meanwhile, it has long been known that a lot can be done with small steps, literally. How much do you need to walk to lose weight? Assuming we eat healthy and consume the correct number of calories, this would be more or less the way.
Losing weight doesn’t have to be a headache or a whole-body ache. Especially if you want to lose only a few kilograms and improve your general condition.
The impact of physical activity on the whole body
Physical activity has a beneficial effect on the work of the whole body: it oxygenates the brain, causes the release of hormones of happiness, improves physical condition, and strengthens bones and muscles. There are people who do not have enough time to spend part of the day going to the gym, however with a simple walk you can obtain great benefits.
Weight loss while walking: the greatest professionals
To really improve your health and lose weight, you need to walk regularly. Sudden breakouts and intense workouts once a week won’t help much, except that you’ll need to treat the painful pain. The biggest advantage of walking is that it is not presented as an exercise. It’s easy to get through a day on your feet without even realizing how many calories you’re losing.
To start walking, you just need to make a few changes in everyday life. For example, you can get off two to three stops earlier on the way to work, go to the store and go around a lot, choose a longer route when walking your pet, and enter the ritual in the form of a night walk around the area. In theory, nothing difficult to achieve.
The question is: how long do I have to walk to really lose weight? assuming you consume the correct number of calories (one that does not cause us to gain or lose weight and allows you to maintain a constant body weight. We will try to clarify these doubts below.
Lose Weight Walking: How Many Calories Can You Burn?
The amount of weight you lose by walking depends on your body weight and walking pace. The heavier you are, the more calories you will burn. The faster you walk, the more calories you burn. Walking at a speed of 6.5 km per hour allows an adult to burn up to 400 calories per hour. However, this is a pretty fast march and not everyone can handle that pace.
Therefore, it is a better idea to go at your own pace. You can download the application (pedometer) on the phone, which will count the steps for you. By tracking the number of steps, you take each day, the app can help you tailor your workout to your weight loss goals.
Taking about 2,000 steps results in a loss of approximately 100 calories, the decrease of 0.5 kg corresponds to approximately 3,500 calories burned. Therefore, you need to take about 10,000 steps a day to lose 0.5 kg per week.
While it may seem difficult to implement, tracking the number of steps helps you focus on a long-term goal. It also helps you understand how much effort it takes to burn fat, which can translate into a healthy diet and lifestyle.
It is worth emphasizing that 10,000 steps are the total number of steps taken during the day. So that you can break this number down, for example, into three parts: in the morning on the way to work, when you return home, and during the night walk. So, it doesn’t seem like such a dizzying and unreal task.
Finally, make sure that the walk is at least 30 minutes and at a constant pace. You already know, start walking and increase the pace according to your physical condition and you will lose those extra kilos.
