Walking is one of the easiest and most effective exercises. Walking can also help improve health and tone muscles while losing weight. However, only a few are aware that walking to lose weight is possible, it can help to lose half a kilo or more per week, and up to 9 kilos in 5 months, without a specific diet or other training. You want to know more? Be sure to read the information below.
This is exactly how long you have to walk to lose weight
Walking can also help improve health and tone muscles while losing weight. However, you need to know some important principles about walking in order to lose weight this way.
First, two factors determine the number of calories burned while walking, where you walk, and your body weight. For example, if you walk with an average speed of 6.5 km per hour, you can burn 400 calories in 1 hour, so 4.5 km. more will help you lose an extra 300 calories. If you make a daily plan and use a pedometer to help you walk, you can get remarkable results.
The pedometer or wristband serves to control daily exercises, in addition to increasing the chances of achieving the desired effects. Wear it close to your hips, it is not heavy, but it will count the steps you have taken during the day. This way, you will know exactly how many more steps to take to lose weight.
So, if you do 7,000 steps a day and still don’t lose weight, you can mathematically solve the problem and figure out how to add mileage according to a number of calories you need to burn.
Most people must do 2,000 steps in 1.60 km. To burn calories, generally 100 calories are burned in 1.60 km. The pedometer will count your steps and determine how many calories are burned and how much more is needed. This is explained below:
- 60 km = 2,000 steps and 100 calories burned.
- 1/2 kilo – 3,500 calories.
- The loss of 1/2 kilo of weight a week = 500 calories a day.
- 10,000 steps a day will help you lose half a kilo a week.
Tips for reaching 2,000 necessary steps
However, you can start slowly and then increase the number of steps. The following tips will help you reach the 2,000 necessary steps:
- Do not use a taxi or bus, go on foot.
- You can walk with your children to school.
- Park the car far from the place you are going.
- You can walk home or work, or get off the bus halfway.
- Use the stairs instead of the elevator.
- Some pedometers tell you the number of kilos lost and a number of calories burned, which can also stimulate you. If possible, buy a good quality pedometer that will record all your steps and all calories burned, in order to monitor your achievements and boost the weight loss process.
Make the walking routine to lose weight more interesting
- You must listen to your favorite music, which will motivate you to keep walking.
- You must change the routine and walk-in different parks, areas and neighborhoods.
- Invite a friend to join you when you walk once or twice a week, in order to prevent it from becoming a boring daily chore.
- You must constantly change the track and enjoy new places when walking. This will make walking an interesting trip in nature.
- When it’s cold, you can buy a treadmill and watch a movie or TV series while you walk
Even though we all know how to walk, a few tips on style will boost the effects of exercise.
Therefore, when you go for a walk to lose weight, go with your head up, concentrate your eyes 30 meters forward, squeeze your abdomen in the same direction with your spine, and squeeze your glutes. In this way, you will drastically improve the effects.
When it comes to how much will be enough, you can initially consult your doctor, who can tell if your body is healthy for this exercise, and will advise you on how much is needed, but not more than enough.
First, walk three times a week for 15-20 minutes, and then gradually increase the routine. The optimal condition is to be able to walk 30-60 minutes every day of the week. In this way, you are going to use walking to achieve surprising effects in a completely natural way and without any strict diets.
