Few people know that by walking you can lose 500 grams or more per week and even 9 kilos in 5 months without a special diet or other exercises.
Walking therefore improves our health and helps us lose weight, but in order to lose weight we must know some important principles related to this exercise.
Walking to Lose Weight: How Many Calories Should I Lose?
First of all, two factors determine how many calories you burn on a walk: your walking distance and your body weight. For example, if you walk at a speed of one kilometer per hour, you can burn 400 calories in 1 hour. 4 additional kilometers allow you to lose 300 more calories. If you organize a daily program and use a pedometer, you can achieve more satisfactory results.
The pedometer is used to track your daily exercises and increases your chances of getting the results you want. Wear it close to your hips, it doesn’t add bulk and counts the steps you’ve taken throughout the day. So you know how many steps you need to take to lose weight.
Plus, if you walk 7,000 steps a day but still can’t lose weight, you can solve the problem mathematically by figuring out how to add mileage to the number of calories you should be burning.
Many people would need to walk 2,000 steps per 1km to burn calories; In general, we burn 100 in 1 km. The pedometer counts your steps so you can see how many calories you have burned and how many you have left to burn. This is explained below:
1 km = 2000 steps and 100 calories;
500g – 3,500 calories;
Lose 500g per week = 500 calories per day;
With 10,000 steps a day, you can lose 500g a week;
You can also start slowly and then increase the number of steps.
How much walking do you have to do every day to lose weight?
Start by walking for 15-20 minutes three times a week and gradually increase the routine. The best requirement is being able to walk 30 to 60 minutes a day. Thanks to this exercise, you can lose weight in a completely natural way, without drastic diets. It is clear that this does not mean that you cannot eat unhealthily, you always have to learn to eat healthy and in the right amounts, but you must not limit yourself and “starve”, as is the case with many diets.
How to start running to lose weight permanently: 10 practical tips
If you want to lose weight in your stomach and legs, walk and avoid many behaviors and decisions that only lead you to a sedentary lifestyle.
Don’t use taxis or buses, just walk
Accompany your children to school on foot
Park your car away from your destination
You can walk to your home or place of work, or get off the bus halfway
Use the stairs instead of the elevator
Some pedometers show the number of pounds lost and the number of calories lost, which can give you a stimulus. If possible, buy a quality pedometer that will record all steps and calories burned so you can track and improve your progress.
You can change your routine and walk in different parks, areas and neighborhoods
Invite a friend to take you for a walk once or twice a week so it doesn’t become a tedious exercise
You have to constantly change the area and use some nature trails
When it’s cold outside, you can buy a treadmill and watch a movie or your favorite TV series while you run.
So, chin up, look down, tummy tucked in, spine straight and buttocks tight. This greatly enhances the effects.
To find out how many calories you need to burn, consult your doctor who can tell you if your body is healthy and how many calories you need to burn. On the other hand, if you want to walk to lose weight, use the treadmill. Familiarize yourself with the control panel first so you know how to use it. Read the user manual carefully.
You can choose to start with a preset program or, if you are already familiar with this type of instrument, with a manual program. You then need to adjust the intensity and incline. Since you want to lose weight, you need to burn more calories, so choose a workout tailored to that effect. My advice is to alternate light walking exercises with brisk walking or jogging.
Treat yourself to good music
Walking long distances can be boring for some people. Unfortunately, boredom is no friend of consistency and is counterproductive in the long run.
* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.
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