We all know that in order to lose weight, one has to be blessed with incredible metabolism or need to work out to keep in shape. But not all of us can spend hours in the gym, doing workouts and exercises to build muscles and lose weight. But what we can do is walk, and walking can be one of the best exercises when it comes to losing weight. But even walking has to be done correctly in order to lose weight and you also need to know how much you need to walk to be benefited from doing the whole exercise.
Walking to lose weight
Walking is one of the best things you can do in order to get fit and lose weight. It has become one of the most popular ways people are adopting to keep themselves in shape. Walking helps you reduce weight by contributing to calorie deficit. A deficit of 500-1000 calories may lead to lose of 1-2 pounds of weight in a week. If you factor in that many people manage to drop up to 500 calories by adopting a healthy eating plan and that too without going below the required 1200 calories limit that our body needs. The American College of Sports Medicine says that in order to burn another 500 odd calories, you need to walk at least 250 minutes in a week.
How walking should be done?
One of things that can help people who love to walk is pedometers. A pedometer is a device that is usually worn on the ankle or on the wrist in order to note down the number of steps that you walk all throughout the day and how much calories you burn during that walk. It helps you keep an eye on the amount of walking you do in a day and keep a track of your weight loss. Now if you are wondering how much you need to walk to lose 1 pound of weight, we have done the math for you and it comes out to:
- One mile= 2000 steps and 100 calories burned
- 1 pound= 3500 calories
- Losing 1 pound in a week= 500 calories/day
- Walk 10,000 steps to lose 1 pound of weight.
You need to start walking 20 minutes in a day and three days in a week. Gradually you can move the number upto 30-60 minutes in a day. You can increase the walking by taking the stairs instead of the lift in the office and at the home, park the car a bit far away from your destination and walk the extra distance and in many ways. Try to walk as much as you can and make it interesting. Bring music along, walk in new areas, get a pet and take it along with you on the walks, invest in a treadmill and place it in front of the TV to enjoy your favorite shows while exercising. But do keep in mind, take your doctor’s opinion before doing any exercise and get yourself checked out.