Walking is one of the best and easiest ways of speeding up weight loss, but how much walking to lose weight? Like many such questions it all depends. It depends on how much you want to lose and the time you have available. You are unlikely to lose a lot of weight just walking, unless you are very dedicated. What you need to do is walk as part of a healthy diet program. Do this and walking makes a lot of sense.
You may know that to lose 1 pound a week you need to burn off 500 calories a day more than you are burning to maintain your present weight. If you weigh 170 pounds this is what you can burn off in 30 minutes walking.
2 mph: 107 calories.
3mph: 168 calories.
4 mph: 198 calories.
Jogging: 270 calories
If you weigh less you will burn less calories, if you weigh more you will burn more. That is fine, but remember it will take an hour’s slow walking or half an hour’s jogging to burn off the calories in a bar of chocolate. Double that to lose 500 calories a day for a modest weekly weight loss.
You may think walking takes too long, is a waste of time and not worth the bother, but you would be wrong. A daily walk tones muscles, makes you feel good and will help you lose weight. Just eat healthy food as well. If you have a daily mid morning coffee and croissant you are consuming about 500 calories as part of your normal diet. Leave them out and you will lose 1 pound a week. If you cannot survive without your daily caffeine fix leave out the croissant and walk at moderate speed for 45 minutes. This does not have to be immediately after your coffee – it can be in the evening if it is more convenient. You will then have burnt off the coffee by walking and eliminated the croissant by not eating it. So you have consumed 500 calories less than before.
Check the calories in the food you are eating and either eat less food, increase your walking, or both. When you start walking the most important thing is good shoes or boots. You can walk anywhere and you would not want to wear the same type of shoes for a stroll round the block as for a cross country hike. Talk to your local outdoor or camping shop and make sure what you buy is suitable for its use and fits well. It is a good idea to research boots online, but never buy boots without trying them on first.
When you begin do not walk too far for too long. Spend a couple of weeks walking short distances slowly, then work up to greater speed and distance. Blisters and muscle aches will not encourage you to continue with your new healthy life style and are easily avoided. Just take your time and all will be well. Whether you are on a fast weight loss diet or a long term weight loss program walking will help. How much walking to lose weight? The answer is balance diet with walking and you can walk as much or as little as you like.
See you soon,
2 April 2012
Photo. Adwriter (Flickr)