Few people know that when you walk, you can lose 500 grams or more a week, and even 9 pounds in 5 months, without a specific diet or other exercises.
So walking can improve your health and lose weight, but to lose weight, you need to know a few important principles about this exercise.
Walking to lose weight: how many calories should I lose?
First, there are two factors that determine how many calories you burn during a walk: where you walk, and your body weight. For example, if you walk at a speed of one mile per hour, you can burn 400 calories in 1 hour. An extra 4 miles will allow you to lose 300 extra calories. If you run a daily schedule and use a pedometer, you can get better results.
The pedometer is used to track your daily exercises and increases your chances of getting the results you want. Wear it close to your hips, it is not bulky and will count the steps you have taken in the day. This way, you will know how many steps you have to take to lose weight.
Also, if you do 7000 steps a day but still can’t lose weight, you can mathematically solve the problem by figuring out how to add mileage to the number of calories you should burn.
Many people should take 2,000 steps in 1 km to burn calories; in general, 100 are burned in 1 km. The pedometer will count your steps, which will allow you to determine how many calories you have burned and how many more you need to burn. This is explained below:
1 km = 2000 steps and 100 calories;
500 g – 3,500 calories;
Losing 500 g a week = 500 calories a day;
10,000 steps per 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 need to walk every day to lose weight?
First, walk three times a week for 15 to 20 minutes and gradually increase your routine. The optimal condition is to be able to walk 30 to 60 minutes a day. With this exercise, you will be able to lose weight in a completely natural way, without a draconian diet. Of course, this does not mean that you can go on an unhealthy diet, you should always learn to eat healthy and in good amounts, but you should not restrict yourself and “starve” as is the case with many. diets.
How to start walking to lose weight for good: 10 practical tips
If you want to lose weight on your belly and legs, walk and avoid many behaviors and decisions that only set you up for a sedentary lifestyle.
Don’t 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 to your home or workplace, or get off the bus halfway
Use the stairs instead of the elevator
Some pedometers indicate the number of pounds lost and the number of calories lost, which can stimulate you. If possible, buy a good quality pedometer that will record all the steps and calories burned, in order to track your progress and improve it.
You can change your routine and walk in different parks, areas, neighborhoods
Invite a friend to walk with you once or twice a week to prevent it from becoming a tedious exercise
You need to constantly change areas and enjoy a few nature trails
When it’s cold outside, you can buy a treadmill and watch a movie or your favorite TV show while walking.
So the chin up, the look deep, the belly tucked in, the spine straight and the buttocks tight. This will greatly improve the effects.
To find out how many calories you need to burn, consult your doctor, who will be able to tell you if your body is healthy and how many calories you need to burn. If, on the other hand, you want to walk to lose weight, use the treadmill. Familiarize yourself with the control panel first to learn how to use it, you can read the instruction booklet carefully.
You can choose to start with a pre-set program or, if you are already familiar with this type of instrument, with a manual program. You will then need to adjust the intensity and tilt. Since you want to lose weight, you need to burn more calories, so choose a workout that is right for you. My advice is to alternate light walking exercises with brisk walking or running.
Have fun listening to good music
Walking long distances can be annoying for some people. Boredom is unfortunately not the friend of constancy, and it will be counterproductive in the long run.
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