Do not ever forget the power of daily walking as this simple exercise will boost your health both mental and physical and meanwhile you will lose all those extra pounds.
Not many people are aware of this fact, thanks to walking you will manage to lose a pound or more on weekly basis, and even 20 pounds in 5 months and at the same time tone your muscles. Moreover, following this simple physical activity will help you to improve the overall health and lose all those unwanted pounds without a specific eating regime or another workout.
Important Walking Principles to Lose Weight
In order to successfully lose weight you need to determine the number of calories burnt while walking and your body weight. For instance, if you walk with an average speed of 4 miles per hour, you can burn 400 calories in 1 h. Additional 3 miles of walking will help you to lose extra 300 calories.
So, if you set a daily guideline and as well as use a pedometer or wristband while walking, the positive effects will be inevitable.
Both the pedometer and wristband help in monitoring the daily exercises, therefore choose which one best suits you and wear it near the hips so that it counts the steps that you have made throughout the day. In this way, the chances of getting a positive result are higher, and you will be aware of how many more steps you have made and how many you need to lose weight.
For instance, if you make 7,000 steps on daily basis and the weight still remains, then you should mathematically find out how to add the mileage as per a number of calories you need to burn.
In order to burn calories you need to make 2.000 steps in a mile, and the numbers of calories you have burnt are 100. The use of the pedometer will help you in counting the steps and in that way you will find out how many calories are actually being burnt and how much more you need to burn.
Check the chart below giving more thorough explanation:
1 Mile equals to 2.000 steps and 100 calories burned.
10.000 steps made on daily basis will help you to lose 1 pound in a week.
1 Pound equals 3.500 calories
Losing 1 Pound of weight a week = 500 calories a day
Have in mind that if you are beginner you need to gradually increase the daily steps.
Here it is how you can achieve 2,000 steps a day:
- Take your children to school on foot.
- Instead of taking a taxi or a bus, you should walk.
- If you need to go by car, then park it car far away from the designated place.
- Walk to your home or work, or simply get off from the bus on the halfway to the place you are heading to.
- Avoid the elevator, but instead of it use the stairs.
For better effects, we advise you to use a good-quality pedometer which will record all steps, tell the number of pounds you have lost and the number of burnt calories. This information should stimulate you more in achieving the goal of losing weight and also you can control your achievements.
You can turn this routine into fun and thus becoming more interesting and exciting. Here it is how:
- Walk with your friend once or twice a week so that it does not turn into a tedious daily task.
- Change the walking track from time to time and thus enjoy new sites, especially the ones in nature. If you cannot walk in the countryside, then you can change parks and neighborhoods in order to make the walking more interesting.
- Listen to your favorite music which will motivate you to keep on walking.
- You should not stop walking even if it is cold outside, just acquire a treadmill and watch a movie or your favorite TV show while walking.
The effects of the walking can get substantially boosted if we walk in the proper way. You should walk with the chin up, and then concentrate your eyes 100 feet forward, tighten the abdomen in the same direction with the spine and squeeze the glutes. This way of walking will show incredible results.
In order to find out how much walking is enough, you should consult your doctor, who will inform you if your body is healthy for the performance of this exercise. Additionally, he will tell you how long it should last.
If you have not walked long mileage before, then you should start walking three times a week for 15 to 20 minutes. After that, you should gradually increase the walking minutes. The best would be half an hour to an hour a day of walking every day of the week. If you manage this, then you do not need any rigorous diet and you will start losing weight in the most natural way.