A weight-loss plan can often be daunting, to say the least. It usually requires lots of planning, commitment, free-time and – sometimes – money.
Instead of all that, how about a cost-free, easy-to-do, completely natural and very flexible weight-loss plan that brings long-lasting results?
Sounds good, doesn’t it!
It’s simple. Walk for weight loss!
Walking on a regular basis is a healthy activity that have numerous benefits. According to many researches and scientific studies, you can easily lose a reasonable amount of weight by walking.
In this post, we will discuss how to walk for weight loss.
Getting Started with Proper Planning
The best thing about walking for weight-loss purposes is that it is not only really simple, but it can also be very flexible.
So you have a lot of room in planning and getting started. But given said that, it is highly recommended to be consistent in whatever approach you take. More importantly, you can’t give up or you won’t be seeing the results you’re expecting.
Apart from that, it is equally important to increase the intensity, walking speed and walking duration as you grow more comfortable in this weight-loss plan.
There are a few things that you should know during the planning stage. We answer the most common questions below.
Can You Really Lose Weight by Walking?
You might be a little skeptical but it is absolutely proven that walking helps you lose more weight. Obviously, it might not be as effective as controlling your eating habits or having an hour-long intense workout session in the gym. But it still works really well.
Theoretically speaking, after walking for 30 minutes, you can lose an additional 150 calories. For losing 1 lb. within a week, you need to lose 500 calories every day. So you can see how much it helps.
How Long Should You Walk?
First of all, as mentioned earlier, it is important that you start walking on a daily basis. That deals with the question of routine.
Now, the second important question is for how long should you walk?
Professionals recommend that you should walk – at a relatively brisk pace – for at least 30 minutes or more. Walking continuously – and that, too, at a brisk pace – is perfect for burning fats and losing those extra pounds around your waist.
If you find it a little too difficult, then start with 10 minutes – instead of 30 – and then gradually build up.
At What Pace?
For most people, this is the most pressing and confusing question.
At what pace should you walk?
Let me ask you a question. That will settle almost everything here.
If 2 guys want to reach a destination. Both are walking. The first person walks faster and reaches earlier than the second person. Both burn exactly 500 calories in the process. How would have lost the most amount of weight?
Considering they both burnt exactly 500 calories, you must be thinking that it would be a tie.
However, the latest research by the University of Virginia says that fast-paced walks may help you lose up to 5 times more belly fat than people who just walk at moderate pace.
So, ideally, you should be walking around at 3 to 4 mph.
How to Calculate?
So by now, you know the following things:
- You should walk each day. It will help you lose weight.
- Ideally, you should walk at least 30 minutes daily.
- Brisk walking is much more effective. Your speed should be around 3-4 mph.
Now, you might be wondering how to calculate all that?
The answer is simple. Buy a pedometer.
You can get a simple pedometer for as low as £5. However, there are better options available if you have a budget of around £25.
A pedometer will help you track your steps, your walking speed and the total distance you cover.
Walking for Weight Loss – Important Tips!
Here are a few more tips that will help you a great deal.
- Try walking on most days of the week.
- On your non-walking days, it is recommended to do some strength training exercises.
- If you are feeling too tired, it is okay to take a day off.
- Drink lots of fluid and keep yourself hydrated.
- Ideally, you should spend 5-10 hours of walking every week.
- When you become too comfortable in your routine, consider increasing your walking speed or the total distance you cover in each session.
The 10,000 Steps Challenge
Do you like challenges?
If yes, then we have just the perfect thing for you!
Try the 10,000 steps challenge.
An average person walks 3000 to 4000 steps every day. If you can walk 10,000 steps every day for a reasonable amount of time, you will see some significant results.
Theoretically, if you walk 10,000 steps at a brisk space, you will lose around 3000 calories. In order to lose 1 pound, you need to lose 3,500 calories.
So buckle up and start this challenge. You will be seeing some great results within only a few months.Back to Blog