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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