Getting in shape is an appallingly common goal. With so many people striving for it, there has to be a formula or process that can help us reach it. Well, the good news is that there is! No matter who you are, how old you are, what your fitness level currently is, where you live … anyone can get in shape with some key factors addressed.
Table of Contents
- How Much Walking To Lose Weight
- How Long To Walk Each Day For Weight Loss?
- Calories and Fat Burned in 30 Minutes
- How much weight can I lose in 1 month by walking?
- Walking 2 hours a day for a month results
- Best time for walking to lose weight
- 28 day walking plan for weight loss
- Walking tips before walking
How Much Walking To Lose Weight
Some people believe that in order to lose weight, they should walk a lot to burn more calories than they consume. A study conducted in the last year showed that walking for 20 minutes five times per week helped to reduce body mass index (BMI) by about 1 percent. For those who are unable to walk 30 minutes five days a week, however, this exercise will only help them lose 0.6 percent of their body fat.
People who are interested in walking for weight loss should consistently hit at least 10,000 steps each day to make sure their body doesn’t go into a ‘walking fatigue’ state. If the body doesn’t get enough exercise, it will start “hunger-bumping” to make up for the calories it lost during exercise. This is why some people get cravings for fatty foods when they start walking (to make up for the calories they need to burn). Eventually, if you don’t keep increasing your steps, your body will get used to this new level of activity and become less efficient at burning off calories. This is a fantastic goal to shoot for. You don’t even need to go on long walks if you find it hard to walk that much. You just need to take more trips around your house and walk during your lunch break at work.
How Long To Walk Each Day For Weight Loss?
The recommended amount of daily exercise is 30 minutes on most days of the week. The American College of Sports Medicine recommends that adults do moderate-intensity aerobic physical activity lasting at least 10 -20 minutes per day on five or more days of the week. This can be spread out throughout the day, including during your lunch hour.
In most cases, you have to walk more than 30 minutes a day to burn excess fat or energy from food. Most people need to walk at least 1 to 2 hours per day for weight loss. Running is one of the best exercises for weight loss because it burns calories faster than any other activity.
Calories and Fat Burned Chart For Walking at 3.5 MPH:
Calories and Fat Burned in 30 Minutes
Walking 30 Minutes a Day Will Get You a Better Body. People who walked 30 minutes a day lost an average of 1.8 pounds during the 13-week study, compared with those who didn’t walk at all. Even more amazing is that the participants in the study who walked for just 10 minutes three times a day lost just as much weight as those who walked for 30 minutes once a day. Thirty minutes of walking (at a moderate pace) burns about 150 calories. Walking can also boost fat burning for up to 24 hours after you finish your walk. Fourteen pounds of fat equals roughly 100,000 calories. So you can lose up to 14 pounds in a year if you burn an extra 100 calories per day through walking.
Almost No Equipment. Walking is easy and convenient. It’s easy to find 30 minutes, plus you don’t need anything but comfortable walking shoes for overweight and the pavement ahead of you. You can even do it at home! It tones your muscles, tones your heart, and tones your whole body.
How much weight can I lose in 1 month by walking?
Over the course of one month of walking, you can drop a couple of pounds, and the weight loss is likely to be maintained for at least a month or two. It has been found that walking for an hour per day will burn 751 calories, which translates into about 2 pounds in 1 week. So if you manage to keep walking your target for each day, after one month you will have lost 10 pounds. Maintaining this weight loss can be done by continuing to walk for 30 minutes a day.
A further study conducted by researchers from the University of South Australia, and published in the June 2008 issue of PLoS One found that walking leisurely for 30 minutes a day can help you shed 2 pounds in 1 month. The participants were women who were overweight or obese and who had not been able to lose weight by dieting or exercising. To see if walking can help overweight women to lose weight, researchers studied 37 women (average age: 50).
Walking 2 hours a day for a month results
Walking 2 hours per day for a month will help to burn fat, reshape the body, and increase muscle power effectively. This is according to a study in the Journal of Nutrition, Education, and Behavior that showed people who walk two hours per day for three months lost an average of 14 pounds per person.
Walking 2 hours a day is beneficial to lose weight for a number of reasons. It can be a very powerful workout because of the cardio and resistance that the walker must achieve. Running at the same pace places too much strain on the joints, while walking with a slightly different pace helps to strengthen and condition them. The stress on the joints is proportional to how much one tries to increase their speed, which in turn improves the body’s ability to heal.
Best time for walking to lose weight
The ideal time for walking is morning as this is the time when the body is still fresh and doesn’t have as much energy. It’s best to walk outside as this allows your body to take in more of the important nutrients from the sun, i.e., vitamin D, through a process called photo-chemistry. Walking can also help you lose weight because it provides a release of serotonin and dopamine that stimulates your brain along with nerve endings giving you a feeling of euphoria which can lead to satiety – feelings of being satisfied.
Walking with an empty stomach helps the body to absorb more nutrients. It eases the digestive system and also reduces the amount of fat produced in the body. Walking at night can help you sleep by reducing stress, thus it will help you to get a solid night’s rest. This will make your body less dependent on food for energy, making it easier to maintain weight.
Walking during the afternoon helps to curb snack eating and keeps sugar cravings under control. Walking keeps you active throughout the day which reduces fatigue and helps your muscles stay strong.
28 day walking plan for weight loss
The 28-day plan is one that you follow for 28 consecutive days, except that during the last 3 days, you walk for about 14 hours. The walking will burn an average of 720 calories per day, or 1,440 calories per walking day. If you walk for 4 hours a day every weekday and one hour a day on weekends, you will reach your goal weight in 28 days.
You can walk for up to 4 hours a week during the work week and 5 hours a day on the weekend. That means that by following this plan, you can lose up to 10 pounds in 28 days if you do so consistently.
The 28-day walking plan for weight loss is suitable to anyone without any expensive equipment, but it requires some dedication and self-confidence. The secret on how to lose weight by walking is in the balance of energy expenditure and a regular calorie intake.
Walking regularly takes a lot of time and commitment, so be sure that you have the motivation to keep going strong for at least three months before you start feeling discouraged. But there are some easy ways to get going even if you’re already pretty busy with your schedule (and not too overweight).
Walking tips before walking
Choose the right shoes.
Getting a pair of walking shoes is undoubtedly a good idea, as it will make walking a lot easier, but before you go out and buy the first pair of walking shoes that you see, you should take into consideration that there are many different types of walking shoes available nowadays. In the past there were just a couple of types of walking shoes to choose from, nowadays however there are so many more.
There are many different types of surfaces that you may encounter while walking, meaning that there are a large number of different types of shoes that would be suitable. There are athletic shoes for pavements and trails, sandals for rocky beaches and concrete sidewalks, boots for snow and rain, flats for the occasional hike in the woods.
Resist to snack temptation
Resisting a snack when walking is an important point to lose weight. Foods that are refined carbohydrates are usually easy to digest, but they will help to increase the rate of blood sugar and keep your mind off the activity. Exercise boosts your metabolism and converts glucose into energy. The best way to reduce weight is to burn off the accumulated fat in the body. This is why we should avoid eating food that will build up our bad calories.
The best way to deal with this challenge is to change your habits by having a prepared plan prior to going out and focusing more on physical activities. It makes it much easier to resist the temptation of grabbing a quick snack.
Invest in a fitness tracker
A fitness tracker helps you exercise every day whether just walking or running. Walking in a fitness tracker is better because you can track your walking progress and get a step count. The fitness tracker can also remind you to exercise by making you set goals and receive notifications. Also, your fitness tracker will make it easy to count the distance and calories you burned. The device will also let you know how much time elapsed, very handy when compared to just counting time as you walk.
Walk in daylight to eat less
Our bodies are wired to be awake during the night and asleep during the day, thanks to our circadian system. This makes it easier for us to stay active during daytime hours. One way this is accomplished is by increasing our natural appetite suppressant (leptin) levels when we expose ourselves to light. A study conducted at Penn State University found that after participants walked in the shade for an hour, they consumed 119 fewer calories later on in their day than those who walked outside in daylight.
What is a good time to walk daily?
It is recommended that adults walk for 30 minutes per day. This may include brisk walking or light jogging, but it doesn’t have to be both. The preferred distance is one mile, but if you cannot make it this far, try to walk as long as possible. Forty-five minutes is also fine. This will help you avoid the symptoms of depression and anxiety that are common with people who are obese or overweight.
What happens if we walk too much?
When people walk too much, they are easily vulnerable to some side effects on their health, for example, muscle soreness, shin splints, back pain, etc. It can cause these problems by either increasing the pressure on joints and muscles or straining them over time. These effects can be prevented by warming up your muscles before practicing. A warm-up should consist of running for five to ten minutes and gradually increasing the intensity and duration of your walk. With a proper warm-up, you will reduce the possibility of injury and will ultimately achieve better fitness gains than by running alone.
Is 30 minutes of walking a day enough exercise to lose weight?
The recommendation is thirty minutes, but it is possible to lose weight within another ten minutes if you walk extra during the day. If you don’t have enough time for a full hour of walking, you can still achieve a high level of fitness by adding shorter sessions of about five minutes per day. If you walk only short walks, your body will use fat rather than muscle to meet energy needs. This will not be an effective weight loss strategy.
Can you lose belly fat by walking?
The answer is yes. Even when walking for a short period of time, the intensity of the cardiovascular work will be high enough to burn fat. In addition, walking puts less stress on your muscles and joints than when you run. If you walk for an hour at a time, it will burn about 700 calories or so. You can increase this by adding other exercises like swimming or cycling to your routine.