How much do you have to walk to lose weight?
How many calories you can burn through walking depends on two factors: walking place and your body weight. If you are walking with an average speed of 4 miles per hour you will burn 400 calories in one hour.
But, you don’t have to walk just 4 miles in one day. You can walk an extra 3 miles that day and burn an additional 300 calories.
All you have to do is to adapt to your schedule and you can walk for shorter distances too.
Pedometer for weight loss
You should buy a pedometer or wristband that can automatically track your daily activities, steps, calories, stairs, distance and sleep. A pedometer is a helpful device that you should wear above your hip or directly above your knee. It’s a small device that doesn’t weight much and it can help you in at least 3 ways, but the best thing about pedometer is that it can tell you how many steps you take throughout the day.
You will know how many miles you are walking in a day so in that case, you will know how much more you’ll need to burn extra calories. Also, you will know if you need more steps in order to notice an improvement in the scale number.
How many steps should you take to lose weight?
Pedometers tell you how many miles
you’ve walked and how many calories
you’ve burned that day. It is not necessary to add an extra workout, all you have to do is to add more steps to your daily routine.
1 Mile = 2.000 steps and 100 calories burned
1 Pound – 3.500 calories
Losing 1 Pound of weight weekly = 500 calories daily
Here are some tips how to add more steps when you have a busy schedule if 10.000 steps seem too much walking
- Take the stairs, don’t use the elevator.
- Walk to your workplace/school, home or store/restaurant instead of driving, if you’re only taking short trips.
- Park your car farther than usual from the destination where you need to get or get off the bus/train on the halfway of your destination and walk the extra distance.
How to make it interesting
This can become an extremely boring routine if you are using the same route every day, at the exact same time. Change your routine, walk on a different route each day, visit different places, neighborhoods, parks or listen to your favorite music, it will give you energy and motivation to complete what you started. Invite some family member or good friend to join you. You can also buy a treadmill in the coldest winter days and watch your favorite movie while you walking.
Everyone knows walking is good for them, but a lot of people reduce their desire for walking throughout the years because of the routine they developed.
How Often Should You Walk?
Firstly, you should ask your doctor for an advice if you seriously intend to start walking daily, in order to tell you if you are healthy enough for this activity. After your doctor’s approval, you can start to walk three days a week for 15-20 minutes. Set a new goal each week, step by step, until you walk 30-60 minutes every day.
You will see that this is the best and the easiest way to lower your weight without following any particular diet.