How Does Walking Help You Lose Weight – A Complete Guide
Walking is a great way to stay active, and it’s also an effective tool for weight loss. Walking can help you lose weight if you do it regularly and incorporate it into a balanced diet plan. It’s also easy to get started and requires little to no equipment.
Walking is a low-impact exercise, meaning it’s easier on your joints t han running. That makes it a great option for people of all ages, including those with joint issues or mobility issues. It’s also a great way to get into a routine and fit physical activity into your day without spending a lot of time or money.
Walking helps with weight loss by burning the extra calories you consume. According to the Harvard Medical School, a person who weighs 155 pounds and walks at an average pace of 3 miles per hour burns 272 calories per hour, or 3.2 calories per minute. Adding in an extra 10 minutes of walking each day increases your calorie burn by approximately 72 calories.
To lose weight, you must burn more calories than you consume, so a greater calorie deficit equals more weight loss. This means you can use walking to help you eat fewer calories and still maintain your weight loss goals.
Despite its simplicity, walking can also help you tone your muscles. This can help you burn more calories, strengthen your bones, and improve your balance.
Walking is also a great way to get your heart pumping. According to the American Heart Association, a brisk 20-minute walking session can increase your heart rate, improve your oxygen consumption, and increase your heart health. It can also reduce your risk of developing high blood pressure and improve your mood.
When you’re trying to lose weight with walking, it helps to make it part of your overall fitness plan. Set goals, track your progress, and try to be consistent. Walking can be done anywhere and at any time, so you don’t have to worry about finding time or having a gym membership.
Walking is an excellent place to get started with a weight loss plan. As long as you’re consistent, you can see great results. Make sure to track your progress and stay motivated. With the right diet plan, you can use walking to help you reach your weight loss goals.
How Much Calories Does Walking Burn Per Hour
The exact amount of calories burned from walking will depend on individual factors and the speed at which you are travelling. On average, walking at a brisk pace of 3 miles (4.8 kilometres) per hour can burn around 101 calories per mile. Thus, walking for one hour at this speed would burn a total of 303 calories.
However, this figure can vary according to a person’s body weight, the terrain they are walking on and the speed at which they are walking. As body weight increases, so too does the amount of energy expended during physical activity. Therefore, someone who weighs more may burn more calories during a walk than someone who weighs less.
In the same way, the type of ground you walk on (whether it be pavement, grass, hills, stairs or other surfaces) may also contribute to the number of calories burned. Generally, walking on an incline is thought to burn more calories than walking on a flat surface.
Finally, the speed at which you are travelling can significantly impact the amount of energy that is used. According to Harvard Health Publishing, walking at a pace of 4.7 miles (7.5 kilometres) per hour can burn approximately 495 calories in an hour. This is almost double the amount of calories burned at a 3-mile-per-hour pace.
With all this in mind, it is important to note that the amount of calories burned will vary from person to person. If you are looking to lose weight, it is best to learn your own personal calorie burn, and adjust your pace and terrain to ensure you are burning enough calories during your walk. Whether you are aiming to burn calories, reduce stress or just get some fresh air, walking is a great form of exercise.
How Many Days Per Week Should You Walk To lose Weight?
The amount of days one should walk per week to lose weight depends on the individual’s current fitness level. Beginners may want to start by walking every other day, while more experienced walkers may want to increase their walks to four to five times a week.
A good rule of thumb is to start by walking at least 20 minutes each time, although some individuals opt to walk for half an hour or even an hour if they are comfortable with the exercise. Walking at a moderate pace can help burn calories, which is the key to losing weight.
When beginning a weight-loss walking routine, it is important to warm up with a few minutes of light stretching to increase flexibility and reduce the risk of injury. After a few weeks, as a person becomes more comfortable with their walking routine, they may want to increase the intensity and duration of their walks.
In addition to the number of days someone should walk per week in order to lose weight, the type of surface chosen for walking is also quite important. Walking on grass, dirt trails, or even the beach can add a greater challenge than flat asphalt, which can help tone up muscles with no further effort.
For those looking to lose weight, walking can be a great way to get started. By starting slowly and increasing the frequency, duration, and intensity of their walks, individuals can begin to reach their weight loss goals. Along with a healthy diet and other forms of exercise, twice or even four to five times per week of walking can lead to a healthier and slimmer you.