How to Lose Weight by Walking
Sarah always battled with her weight. Not that she was obese, just a little chubby if put in a certain way. But she knew she had to be fit, and that’s all that mattered for 20-something Sarah. Then she tried the one-week diet for a quick weight loss, even the one-month carrot diet. Nothing just worked right. The gym was always dull, and she never liked the idea of it. Then it hit her! Monica, who was always an obese kid in high-school told her how to lose weight by walking. Lucky as she was, she lived in a beautiful countryside, away from the hustle bustle of the city. She loved outdoors, so why not use it to lose her weight. But how to lose weight by walking? She has to do thorough research now.
So be Sarah for a moment and know what all needs to be done to lose weight by walking.
- 1 Why Walking?
- 2 How walking helps
- 3 How much you need to walk?
- 4 Benefits of walking
- 5 Walking activities
- 6 Maintaining a Healthy Lifestyle
You gym routines or pilates workouts are an effective way to burn calories too. Furthermore, you will lose weight by the constant effort you put in the gym. Bu,t this article is the one that stresses basics. And an activity as simple as putting one foot in front of the other can help you lose weight.
Hannah Davis, a personal trainer from Tennessee, says “Walking can be a simple, super-accessible way to lose weight, especially if your lifestyle keeps you chained to a desk or your car.” In addition to this, you get to slash down the stress you are carrying lately.
How walking helps
The primary solutions while addressing the question “How to lose weight by walking” will be first to help Sarah to know how exactly walking reduces weight. Or most noteworthy we can say, the science behind it all. Furthermore, it will give a clear insight into the whole picture.
Check out this video to help understand the process better.
Probably, it’s no hidden fact that you need to burn more calories than you consume overall, to lose weight. The daily calorie needs vary from person to person, and one has to plan the walking routine accordingly.
An average woman needs about 2000 calories per day and 1500 calories to lose one pound of weight per week. While An average man, on the other hand, needs 2500 calories and 2000 to lose one pound of weight per week.
A 30-minute brisk walking daily can burn about 150 calories a day. Therefore, to lose a pound in a weeks time, you need to burn 500 calories a day. But, there are several other factors other than exercising that affect your weight loss which we will be covering in later sections.
Outdoor activities like hiking and trekking help in your walking and further tone your muscles. There are specific muscle group that you target if you have a decent daily footstep count.
The muscles targetted while walking:
So, most noteworthy is the fact that walking targets not only the lower body but also the upper body. In addition to this, the arms and shoulders are the secondary target area of the walking.
How much you need to walk?
So, the most prominent part of the question Sarah asked after “How to lose weight by walking” was “How much do I need to walk.” To get to this question, Sarah first needs to understand that it’s not just merely walking that aids to weight loss. It is also dependent on the speed of the walk, duration, and the intensity.
Most effectively, a brisk walk of 0.5-1.5 hours daily can help to lose weight by walking. You can start by just keeping aside three days of the week for walking and then gradually increase it. You can try different routes, terrains and other things to keep your walk exciting and productive.
Also, try walking indoors on some days on the treadmill and some days outdoors. This way you can keep things mixed. Overall, you should be walking at least 2.5 hours in the whole week.
Speed and Intensity
In addition to the duration of the walk, one thing to be kept in mind is the speed. Always aim for a brisk walk. If you plan to walk at a languid pace the hours will never be able to make a difference. If it’s too much to begin with, try breaking down the walks into smaller power periods of 15 mins or 20 mins accordingly. Get a fitness band or pedometer apps to track your pace and heart rate.
To increase the intensity of the walk try walking on the inclines. You can walk uphill or up the stairs, any way which increases the effort required.
Number of Steps
How to lose weight by walking is always confronted with how many steps one needs to take on an average.
Taking about 2,000 steps in a mile will burn about 100 calories. Furthermore, if you wish to lose 1 pound a week, you will have to take about 10000 steps in a day! Now, this may sound like a significant number try to accommodate more of walking into your daily routine, for example taking stairs instead of the elevator can make a huge difference.
It’s no hidden fact that your food habits control the majority of your weight. About 70% of your weight depends on food and 30% on exercise. Therefore, no matter how much you walk or exercise if you are eating unhealthy daily it will be difficult to see results.
So if you want to answer the question of how to lose weight by walking, it’s safe to say that start by making a change in your food habits and start by having some healthy recipes. Eat more of protein less of carbs and try maintaining a balanced diet.
Benefits of walking
It’s no surprise that walking can help you in so many ways and on so many levels. From physical fitness to your mental health, walking is your go-to exercise. And you know what the best part is? It’s free!
This article is dedicated to the one big question- “How to lose weight by walking,” so it is pretty obvious by now you know how walking can help you achieve your goal.
One of the most significant factor, why people take up walking, is either weight loss or fitness. If you dedicatedly strive for your goal, you are bound to achieve it. Furthermore, walking is quite helpful when you want to reduce belly fat. It increases the metabolism and in turn, helps to burn calories faster.
Another reason to take up any form of exercise is fitness. On physical levels, walking does not only helps reduce weight but improve your heart activity. It will improve the blood circulation and help lower the cholesterol. Also, walking is known to reduce the risk of diabetes and heart diseases.
In addition to this, walking helps produce vitamin D and boost your memory. So what all can a walk not do? That the central question here.
Deficiency of Vitamin D has direct links to depression. Since walking can help produce more of Vitamin D, it should come as no surprise that it can fight depression.
Mental health is somehow dependent on physical exercise. Walking is known to reduce stress, improve mood and reduce anxiety. Scientifically, people who walked for around 30 minutes a day tend to be happier and mentally healthy than the ones with a sedentary lifestyle.
Sarah always loved to spice things up. So she ditched the boring trail she used to walk on daily and replaced it with some other outdoor activities that required walking. It made things pretty excitement and in turn, helped in her weight loss process.
Most effectively, if you have successfully maintained a walking regime for some months now, these outdoor activities are a fun way in your journey of weight loss.
Hiking and Trekking
Switching from walking to hiking is a very efficient way to lose weight. Looking at the figures here, a 175-pound person burns about 1,100 calories by hiking for two hours in the hills. However, the same person burns approximately 500 calories walking on flat terrain for two hours.
Terrain has a lot to play when you are walking to lose weight. A steeper climb even if shorter in the distance will lead to much more loss of the calories than a relatively flat or much less steep terrain.
An effective way to increase calories burn is to go downhill slower and uphill faster. Consider going on a trek once every month, or a small hike twice.
Power walking is nothing but a slight twist to your standard walking strategy. To be more specific, it is something in between of running and walking but not even precisely a jog!
In power walk, you walk at an increased pace with full intensity and also exaggerated arm swing. The speed remains between 4 to 6 miles per hour, just enough to keep your heart rate elevated. In addition to this, it is safer than running as it does not affect the knees and joints. Also, it’s a fantastic change if you are bored of regular walking.
Maintaining a Healthy Lifestyle
It is nothing but of utmost importance to lead a healthy disease-free life. Exercise regularly and eat clean, these are the only things required out of you.
Walking is a simple, free yet effective way to the big question how to lose weight by walking. Walk regularly towards a healthy lifestyle.