Walking and weight loss will only occur if you are able to burn off more calories than you consume. This typically adds up to 1 lb. of body fat, which is the equivalent of 3,500 calories. As such, if you are looking to lose weight via walking, you must ensure that you consume fewer calories than you intend to burn off. Find out practical tips on how to walk in order to lose weight.
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How to Walk to Lose Weight
Weight loss experts recommend that you walk at least 20-30 minutes each day, 3-5 times a week, in order to lose weight. For instance, it is possible to lose more weight by walking more often or for longer periods of time. In addition, the faster your walking pace is, the faster you will be able to burn off calories. Avoid overexertion by starting out gradually in your walking and weight loss regimen. Slowly build up your pace, frequency and distance over time as you develop more stamina and strength for this endeavor.
Walking to Maintain Weight
Even more than aiding in your weight loss efforts, walking provides the added benefit of helping you to maintain existing weight. If you maintain your exercise regimen after losing weight, you are more likely to keep off your weight than an individual who does not exercise after weight loss. In fact, research studies have found that for people who were able to maintain a minimum weight loss of 30 lbs. for a minimum of a year, their most common form of exercising was walking.
In order to maintain your weight, experts recommend that you engage in a moderately intense walk or any other aerobic activity for at least 150 minutes every week. Alternatively, you could engage in a vigorous walk or any other aerobic activity for 75 minutes each week.
Walking with a Pedometer
A great way to ensure that your walking and weight loss efforts pay off is by walking with a pedometer. This will enable you to keep track of your paces while walking. Your goal should be to gradually increase the number of steps you take each day by 1,000 until you are able to take a minimum of at least 10,000 steps each day.