Few people know that by walking you can lose 500 grams or more per week and even 9 kilos in 5 months, without a specific diet and other exercises.
So walking improves our health and helps us lose weight, but to lose weight, we need to know some important principles about this exercise.
Walking to lose weight: How many calories should I lose?
First, two factors determine the number of calories you burn while walking: where you walk and your body weight. For example, if you walk at one kilometer per hour, you can burn 400 calories in 1 hour. An extra 4 kilometers will 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 monitor your daily workouts and increases your chances of achieving the desired results. Wear it close to your hips, it is not bulky and will count the steps you have taken during the day. So you know how many steps you need to take to lose weight.
In addition, if you take 7,000 steps a day but still can’t lose weight, you can solve the problem mathematically by finding out how to add miles to the number of calories you should burn.
Many people would need to take 2,000 steps per 1 km to burn calories; generally 100 per 1 km is burned. The pedometer will count your steps, allowing you to determine how many calories you have burned and how many you still need to burn. This is explained below:
1 km = 2000 steps and 100 calories;
500 g – 3,500 calories;
Lose 500 g per week = 500 calories per day;
10,000 steps a day will allow you to lose 500 g per week;
You can also start slowly and then increase the number of steps.
How much do you have to go daily to lose weight?
First, walk 15-20 minutes three times a week and gradually increase your routine. The optimal condition is the ability to walk 30 to 60 minutes a day. Thanks to this exercise, you will be able to lose weight in a completely natural way, without drastic diets. Clearly, this does not mean that you can keep an unhealthy diet, you will always have to learn to eat healthy and in the right amounts, but you must not limit yourself and “starve” as with many diets.
How to start walking to lose weight for good: 10 practical tips
If you want to lose weight on your stomach and legs, go and avoid many behaviors and decisions that will only set you in a sedentary lifestyle.
Do not use taxis or buses, but walk
Accompany your children to school on foot
Park your car away from where you are going
You can walk home or work to the workplace or get off the bus halfway
Use the stairs instead of the elevator
Some pedometers show the number of kilograms lost and the number of calories lost, which can encourage you. If possible, buy a quality pedometer that will record all steps and calories burned so you can monitor and improve your progress.
You can change your routine and walk around different parks, areas, neighborhoods
Invite a friend to walk with you once or twice a week so that it doesn’t become a tedious exercise
You have to constantly change areas and use some nature trails
When it’s cold outside, you can buy a treadmill and watch a movie or favorite series while walking.
So chin up, look deep, belly drawn in, spine straight and buttocks tight. This will greatly enhance the effects.
To find out how many calories you need to burn, talk to your doctor, who will tell you if your body is healthy and how many calories you need to burn. If, on the other hand, you want to lose weight on foot, use a treadmill. First familiarize yourself with the control panel, so that you know how to use it, you can read the operating instructions carefully.
You can choose whether you want to start with a preset program or, if you already know this type of tool, with a manual program. You will then need to adjust the intensity and slope. Because you want to lose weight, you need to burn more calories, so choose an exercise tailored to this effect. My advice is to alternate light walking exercises with brisk walking or running.
Treat yourself to good music
Walking long distances can be boring for some people. Unfortunately, boredom is not a friend of consistency and will be counterproductive in the long run.
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