How To Lose Weight Fast By Walking – Walking is always a simple form of exercise and basically anyone can do it. Plus, walking requires almost no equipment and can be done more or less anywhere. Walking is not only good for weight loss, but also for overall better health. Here are 5 easy ways to lose weight while walking.
Walking to lose weight is completely possible. Just because you’re not sweating your soul out with simple walking exercises doesn’t mean you’re not affecting your metabolism and burning calories.
How To Lose Weight Fast By Walking
I am living proof that you can lose weight by walking! A few years ago, when I started my healthy lifestyle, walking was the only form of exercise I could do. I was obese and at that point walking was the only form of exercise I could do. I followed a few simple rules and the next thing I knew, I developed a walking habit that helped me lose weight.
How Fast Do I Need To Walk To Lose Weight?
Walking is one of the safest and easiest forms of exercise known today. Basically anyone can do it. But walking isn’t just good for shedding pounds and inches. It is good for toning our muscles and improving our overall health.
There are only two simple rules you need to understand if you want to start losing weight while walking:
The number of calories you can burn while walking is determined by your body weight and walking pace. On average, if you walk at a speed of 4 miles per hour (a normal pace), you can burn about 300-400 calories per hour. The average person needs about 2,000 steps in an average mile to lose weight.
The math here is simple: to lose 1 pound per week, you need to add 10,000 steps to your day.
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Remember, you don’t have to start with 10,000 steps right away. Start walking three days a week for 15 to 20 minutes. Then gradually increase the frequency until you are walking 30 to 60 minutes a day every day of the week. Also, you don’t have to take 10,000 steps in one session. During the day, you can divide the walking time into two parts.
A brisk walk has more to do with your exercise than your speed—although according to the Centers for Disease Control and Prevention (CDC), a brisk walk is defined as 3.0 miles per hour, or about 20 minutes per mile. But I like to measure my pace by heart rate and breathing rate. I will say this – in order for your walking pace to be fast, you need to breathe harder than usual – you need to speak in full sentences, but don’t sing, for example.
If you find that your normal walking pace is not up to the level of a brisk walk and you need to speed up, work on your walking technique to increase your speed.
You can also swing your arms as you walk – a vigorous arm squeeze not only gets you up to speed, but also provides an upper body workout. Swinging your arms while walking burns 5 to 10 percent of your calories.
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Remember, you get an extra fat-burning benefit if you walk at a brisk pace for more than 30 minutes after your warm-up.
Brisk walking isn’t the only thing that burns calories. A change of pace also increases calorie burn. However, you don’t have to stick to specific speed plans. Just try to walk as fast as possible and then slow down. Then accelerate back again and so on.
You can also do short jogging sessions just to get your heart rate up – if you’re in the mood, of course.
Walking uphill or climbing a line on a treadmill, or adding stair climbing to your walking workout will help you build more muscle, get your heart rate up, and burn more calories overall. That’s reason enough to add incline intervals to your walk.
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You can walk on a hill two or three days a week, or you can add incline walking to your daily walk—that is, if there’s a hill near where you walk or you walk on a treadmill.
Walking is a great way to lose weight, but to make sure you don’t lose metabolic-boosting muscle mass, you need to incorporate strength training into your routine. Why? Even when we are resting, our body is constantly burning calories. In fact, 75 percent of the calories we burn each day are used just to keep you alive. “Resting metabolic rate” is much higher in people with more muscle mass. So build muscle!
You can stop every 10 minutes during your walk to do push-ups, lunges or squats or other weight-bearing exercises, or you can incorporate strength training into your morning routine.
Combine this extra strength training with a 30-minute brisk walk once a day and you’ll start shedding excess fat in no time.
Walk Into Weight Loss And Health
You may want to lose weight quickly, but often the real goal is to lose excess body fat. And you can do it while walking – easily. Consistently eating healthy and enjoying exercise is what will keep you on track and get you to the finish line.
Create a good exercise schedule and find joy in activities that will ultimately keep you healthy.
Do you practice walking daily? Have you tried any of these strategies? If so, how did they work? What’s your favorite tip for shedding pounds? Let me know in the comments below.
Natalie is a writer, recipe developer and creator of Natalie’s Health. She combines knowledge of nutrition, food and exercise and specializes in developing healthy recipes and writing about a healthy lifestyle. Her recipes and articles have appeared in many popular publications such as Shape, Greatist, Pure Wow, Mashed, The Huffington Post, ELLE Magazine and more. Step up and burn more calories. Here’s everything you need to know about how to burn more calories when you walk.
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Walking Running is like a nice cousin. Yes, running is great, but honestly, so is walking. And I mean, walking is
Walking is surprisingly easy to incorporate into your daily routine. And where running takes time to learn, walking doesn’t. Running is intense exercise, walking is not. If you are overweight or have health problems that prevent you from doing vigorous activity, walking is a better and more suitable exercise than running.
It is recommended by countless doctors. The results of many studies highlight its benefits. The walk is social. Walking is cheap. You don’t have to join a gym.
Walk And with the right technique, you can burn tons of calories, lose weight, tone up and get in shape.
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While running burns a lot of calories, the calories burned while walking aren’t too shabby. This chart gives a good general idea of the calories burned by walking on a level surface for 30 minutes.
Here’s how to get up and turn a regular walk into a challenging workout that will increase your walking power, help you lose weight, and get stronger.
Don’t think so much about how fast you walk, but how hard you exercise. In other words, think intensity and the right rhythm will follow. To increase your fitness and lose weight, you need to hit the right intensity, which we’ll call your “target zone.” The target zone is between 65% and 85% of your maximum heart rate.
The Complete Guide to Walking for Weight Loss Find out how to walk briskly, the benefits and how long you should walk to lose weight.
Ways To Burn More Calories Walking & Lose Weight (with Chart)
Adding hills to your walking route will increase the intensity of your walk, activate your glutes and hamstrings, and make it easy to press on your knees.12 This is a great way to add variety to your walk, avoid boredom, and keep your body from getting used to it. Do the same exercise to continue burning as much fat as possible.
Walking on an incline significantly increases calorie burn compared to walking on a flat surface. For example, brisk walking on a 10% incline burns as many calories as jogging.34.
Climb anything, walk a hill, climb stairs, walk down a parking lot path, or increase your posture on a treadmill (if you walk indoors).
Hill workout: Go up fast, walk back slowly and you’ll have a good hill interval workout. Be sure to be careful on descents, especially on steep hills. Walking downhill is easier and burns fewer calories, but it can make your knees bend. 56
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If you are a beginner, avoid steep hills/slopes. It is better to deal with the hills and maintain a good pace and movement, and that the right to brake is steeper.
Walking on uneven surfaces such as grass, trails, sand, or off-road areas makes walking harder, strengthens muscles, and burns more calories. Uneven surfaces mean your muscles have to work harder to keep you stable, and your stride will be shorter when you change ground.
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