Losing weight by walking is perhaps the quickest things you can do to stay healthy. Even when you can't find time to go to the gym, or when you can't rise up early enough for an hour long jog before breakfast, you can still squeeze in several minutes of walking daily. So if you've never exercised extensively before, walking is a powerful way to break you into the practice.
The proper way of walking.
Walking is the easiest exercise out there. It's simply a matter of putting one foot in front of the other. Even people living the most inactive lifestyles, like couch and mouse potatoes, still need to get up to walk to the bathroom to take bath, to the dining table for meals, or to the door to answer the pizza delivery person. Losing weight when walking is attainable, even for these people, as long as they do it enough.
When walking for exercise, make sure you dress in comfortable walking/jogging footwear, and in bright, comfortable clothing. Look for safe places and routes to take from your home and returning. Great places to lose weight by walking include public parks, protected subdivisions, and by the side of lakes. When you find a place that you like walking over and over, it'll be easier to keep to the habit.
Walking - the numbers.
So how many calories do you need to burn to lose weight when walking? Here's the challenging part. You have to be on a current diet where your weight doesn't fluctuate anymore. In other words, your current daily calorie absorption shouldn't make you gain another pound. Once you achieve this, you can then carry on to to burn 3,500 calories to reduce a pound. Walking moderately burns 300 calories per hour. At this pace you lose 30 pounds in a year by walking moderately everyday for one hour.
Remember, however, that distance is more important than time when it comes to losing weight by walking. The average walking rate of a person is around four miles per hour. But if you are able to cover five miles in an hour, you'll be burning up proportionally more calories. So it's important to raise the challenge little by little as you go along.
Other ways to lose weight when walking.
Losing weight when walking doesn't indicate you have to cram all that walking into one straight hour-long session - you can divide it, say, into three 20-minute sessions all through the day. Some people like to go for a 30-minute walk before breakfast to begin the day, and another 30-minute walk before dinner to cool down after work. That's the advantage of losing weight by walking - you can set your own schedule.
Another thing to remember about walking to lose weight is this: - increasing the intensity of the workout will use even more calories - maybe even pushing the number of calories burned per hour from 300 to 500. If you stay near a hill, you can start walking up the hill. If you have a treadmill, incline the treads. It's more job, but its faster weight loss.
When you've never exercised before, it's best to get your doctor's opinion before you embark on any exercise regimen, even if it's something as basic and safe as walking.
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