How To Lose Weight By Walking

Lose Weight By Walking

Walking is a great way to burn calories and lose weight. But there are a couple of things you can do to increase the number of calories burned and to maximize your workout. Three things affect the number of calories burned during a walk.How To Lose Weight By Walking

1) Speed

Starting out, you may be able to only walk at a pace of 3 mph giving you a pace of 20-minute miles. However by working up to a walking speed of 4.5 mph, you end up with 13-minute miles. The difference in the number of calories burned is 20 calories per mile. On a one hour walk, that is an additional 92 calories burned.

2) Distance

It stands to reason that if you are walking faster for the same amount of time, that you will cover more distance. However if you are just starting out, work on distance before speed. The advantage of increasing your distance first is that you build endurance, i.e. you are able to sustain walking at the same pace over a longer period of time. Once you have built endurance, you can work on increasing your speed.

3) Weight

A 120 pound person burns about 65 calories per mile walking at 3 mph on a flat surface. As a comparison, a 180 pound person walking the same distance and at the same pace burns about 95 calories. Numerically speaking, the above facts would lead you to believe that as you lose weight, you would most likely will have to increase your energy expenditure to keep burning the same number of calories. However, what can happen is that as you become fit, your basal metabolic rate increases meaning you naturally burn more calories than you did before.

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Checklist – Start a Walking for Fitness Program

First, choose your goal(s):

☐ To get generally fitter/ improve your bone density

☐ To lose weight

☐ To get outside more and clear your mind

Choose a walking type to match your goal:

☐ Semi-brisk walking is good for getting started

☐ Nordic Walking requires extra equipment but can burn more calories

☐ Race walking could be a good long-term goal

☐ Power walking is race walking but without the rules!

Preparing for your new fitness program:

☐ Choose a tracking method (pedometer, journal, activity tracker, app etc.)

☐ Purchase new shoes, and maybe an iPod to keep you entertained

☐ Start off slowly and make a point to increase your pace/ distance over time

Stepping things up once you get going:

☐ Try adding weights to your walk

☐ Experiment with new routes/ surfaces

☐ Consider running/walking for added fitness

☐ And don’t forget to make healthy dietary changes!

It’s a fact of life that people in the city don’t get much exercise, unless you live in a city where you walk everywhere you go. This means you have to put your mind to it and work at it. You have to fit fitness into your daily schedule or you’re going to be overweight and sick. That’s just the way it is. Exercise is the best way to control obesity, it is the best way to control stress, hypertension, cardio vascular disease, and other lifestyle related illnesses. If you can workout outside, even better. Your body needs as much fresh air as it can get.


Even if you don’t have a gym membership, chances are that there is a sidewalk outside your house and some people may even have access to a pool. Get up a half hour earlier, throw on the sneakers and get to walking, running, jogging or whatever your exercise of choice is. If you have a four legged friend, they’ll surely enjoy this time with you as well.


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• Work off the extra calories by the end of the week. If you feel you have splurged too much this week, be sure to get to the gym or go walking a little longer to work off those extra calories you have consumed.
• Don’t stand around, walk around. If you can walk around then do it. People who are pacers are actually doing themselves a lot of good because they are constantly moving. Pacing also helps you think.
• Walk around while you’re on the telephone. You’ll get a good workout if it is a long conversation.
• If you can’t run for a physical reason, then try 15 minutes of brisk walking to keep fit.
• You can walk anywhere if you have time. If work or the grocery store is not far away, consider walking there or riding a bike. It may take you longer, but you’re getting your workout in at the same time.
• Hide the remote control from yourself. Remote controls are also evil when it comes to losing weight. If you didn’t have a remote, you may not even turn on the television, which means you might find more active things to do. Get up and change the channel if you don’t have a remote or go for a walk instead of watching TV.
• Do your own fetching. If you need something from the kitchen, the TV channel changed, the mail or newspaper from the driveway, walk and get it yourself. Adding a little walking to your day will do wonders for you.
• Walk along or climb the escalator with it or just take the stairs.
• Walk around during commercial breaks or do simple exercises like crunches or bending over and touching your toes. Do anything to get your body moving more and to keep your blood pumping.
T• If you take public transportation, get off a block before your stop and walk the remainder of the way. This is a good way to squeeze in a walk before and after work or on the way to another destination.
• Suck in your stomach when you walk. Walk properly, but do your best to keep that stomach tucked in. You will soon begin to feel those muscles tightening.
• Take your dog on a walk. Chances are that if you’re not getting enough exercise, neither is your pet. Or, let your dog take you on a walk. For once in his life, let him lead you where he wants to go and as fast as he wants to get there. It could be a good workout for the both of you.
• Don’t carry your wireless phone or cell phone with you. If it rings, go walk for it. There are so many conveniences in life and we always have everything we need at our fingertips, but this is obviously bad for the waistline.

Walking Shoes

Women’s Walking Shoes

Ahnu Women’s W Sugarpine Waterproof Hiking Shoe, New Dark Grey


Salewa Women’s Wildfire S GTX Technical Approach Shoe, Cypress/River Blue


QOMOLANGMA Women’s Waterproof Hiking Shoes Skid-Proof Walking Sneaker


Men’s Walking Shoes

ECCO Men’s Biom Venture Leather GTX Tie Hiking Shoe


Salewa Men’s Wildfire S GORE-TEX Approach Hiking Shoe


First Outdoor Hiking Shoes Mens Walking Breathable Shoe


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