Can walking help you lose weight? Yes, it can. Walking at a moderate pace for about 30 minutes to an hour everyday can help your body burn stored fat and calories. In order for walking for weight loss to be effective, you need to follow a program that is designed around your needs. You also need to know how long and how often you should walk and at what speed. You also need some kind of method to track your activity and progress.
Calories and Weight Loss
Walking for weight loss works best if you increase your activity and eat fewer calories each day. When walking to lose weight, it is best to increase the distance before working on increasing your speed. You burn more calories per mile at low speeds so build up to walk longer distances. Also, you can burn even more calories by building up muscle. Walking for weight loss can build up muscle which will help to speed up your metabolism. This muscle will burn up extra calories.
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How often should you walk?
To lose weight and keep it off, you have to keep moving. So you should set up a regular routine. Walking is easy to do since you don't need any special equipment. You can get started right away. Most health experts recommend that you walk most days of the week for effective weight loss. You can start by walking for 5-10 minutes each day gradually increasing to 30-60 minutes at 50-70% of your maximum heart rate. A good target is 5-10 hours of walking per week. Plan to do some strength training exercises on days when you're not walking to help build muscle. When walking for weight loss, don't take more than 1 to 2 days off a week.
How fast should you walk?
When walking for weight loss each day, you should first walk at an easy warm-up pace for about 5-10 minutes. To achieve better results, build up both speed as well as duration. Walk at a fast pace but not so fast that you cannot carry on a conversation in full sentences. Walking with race-walk style is recommended if you're already walking for 20 or more miles a week.
Tracking your Progress with Walking for weight loss
You will need a system of tracking your progress. You can measure progress by weight or by inches. You can use a journal or logs to record your progress. There are also other tools that you can use such as calorie calculators.
In order to make walking for weight loss a success, set clear and realistic goals for yourself and stick to a schedule so that walking becomes a habit. Monitor your progress and reward yourself for success. Join a walking club or find a friend to walk with.
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