Exact Time : 1 hour per day
Walking is the best form of exercise that helps in weight loss and provides health benefits. Many people think that walking is ineffective or inefficient in weight loss.
Walking is one of the simple exercises that burn a lot of calories. There are various factors on which burning of calories while walking depends on:
- Your weight
- Your walking speed
- Area (terrain)
- Temperature (indoor/outdoor)
- Your age
- Your gender
The faster you walk the more calories you will burn. The average walking speeding of man is taken as 4.8kph.
Walking one hour each day helps in burning calories and so losing weight. The time spent in walking helps in weight loss.
It is being said if you want to lose weight then do proper dieting. Walking when combined with calorie-restricted food helps in losing weight more easily. In a 12 week study, people with obesity restricted calories by 500-800 per day. One group walked 3 hours per week at 6kph, while the other group didn’t walk.
One point, weight loss is also influenced by whether you walk continuously or in quick rush (sharp bursts).
How Long Should A Person Walk To Lose Weight?
To lose weight you must eat few calories but not dieting as many a time dieting makes the body dull and so weak. It is being said that 0.45 kg of body weight equals 3,500 calories intake. So, in this way you can walk and hence use simple Maths how you can reduce these calories per day or week. A calorie- deficit of 500 calories per day is good for many people who want to lose weight.
Also, if you walk 30 minutes more, then there would be less gain of weight over a time.
This table estimates the number of calories burned per hour based on the following body weights and walking speeds :
| Calories | Burnt | With | These Speed | |
| WEIGHT (IN KG) | 3.2 kph | 4 kph | 5.6 kph | 6.4 kph |
| 55 | 154 | 165 | 237 | 275 |
| 82 | 230 | 246 | 353 | 451 |
| 109 | 305 | 327 | 469 | 545 |
| 136 | 381 | 408 | 585 | 680 |
Why Should A Person Walk To Lose Weight?
Walking has many benefits (especially when you walk multiple times per week):
- Decrease of bad cholesterol
- Improves good cholesterol
- Improves mood
- Decrease blood pressure
- So, reducing heart risks, diabetes and hence improves the quality of your life
Walking is important for weight control as it helps you burn calories. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 extra calories per day. As you know, the more you walk and the quicker your speed, the more calories you’ll burn.
Walking can help in preventing the muscle loss that occurs when you lose weight. Changing your relationship with your food by focusing on a new aspect of thoughtful eating each day can create a fit body.
Conclusion
It’s important to cause change in your routine as it make your routine engaging and challenging one. So, there are few tips:
- Modify your route: change your route, in a different neighborhood but not on the road
- Split- up your time of walking: split your time of 1 hour into two – 30 minutes of walk
- Change your shifts: like try walking in the evening or morning
- Walk with your friends or family: you get a companion so you can’t get bored so making you motivated
- Listen to the music or radio, etc.
You know it is very difficult to start any sort of exercise. but when you start them off you will really go to enjoy them. walking is one of the wonderful exercises that can engage most people First of all it is easy to do with respect to other exercises. It is being said to start gradually and progressively increase the duration and speed of walking.
Walking helps in reducing fats by burning calories. You should pay attention to the calorie intake as walking will be of no use if calorie intake is more. Remember to increase and shake up your routine to reach your goal of walking and stay motivated as when you will lose hope then you will stop walking so increasing your weight. Also, don’t stop walking as you stop walking then your whole hard work goes into vain as you may get more fat.
The balanced perspective on incorporating walking for weight loss, along with the inclusion of practical strategies for maintaining walking routines, is commendable. It offers a well-rounded view and encourages informed decisions regarding the adoption of walking as an exercise regimen.
This article provides a comprehensive insight into the benefits of walking for weight loss and general health. It emphasizes the importance of daily walks and provides useful tips for maintaining motivation. It’s incredibly informative and useful for those looking to improve their health through walking!
The breakdown of factors influencing calorie burn during walking and the importance of maintaining a calorie-deficit for weight loss is so beneficial. This article is a goldmine of information for those looking to start or improve their walking regimen.
I couldn’t agree more, Hollie. The detailed information and emphasis on developing healthy habits is something that everyone should take into consideration for a healthier lifestyle.
The practical tips and motivational strategies provided for turning walking into an enjoyable and sustainable routine are insightful. It offers a comprehensive view on the importance of incorporating walking into daily life for weight loss and improved health.
Indeed, incorporating the psychological and motivational aspects of maintaining walking routines is an intriguing approach. It adds a unique and practical dimension to the discussion on weight loss.
Absolutely, Yrogers. The emphasis on making walking a sustainable and engaging activity provides a refreshing perspective on maintaining weight loss. A thorough and engaging piece of content.
The article effectively highlights the importance of maintaining a calorie-deficit for weight loss and provides practical strategies for achieving this through walking. However, a more in-depth exploration of potential challenges in maintaining walking routines would offer a more holistic view.
Valid point, Ben. While the benefits and strategies for maintaining walking routines are well-articulated, considering potential hurdles or limitations in this approach could provide a more comprehensive understanding of walking for weight management.
Indeed, Ben. Exploring the potential obstacles or situations where walking might not suffice as the primary method for weight loss would add a layer of depth to the discussion.
The information presented on the calorie burn rates at varying walking speeds is extremely useful. It’s also uplifting to see walking highlighted as a preventative measure for heart risks, diabetes, and other health concerns. Very insightful article.
Absolutely, Isaac. The detailed data on calorie burn and the subsequent positive effects on health offers a strong rationale for incorporating walking into daily life. Truly enlightening content.
The affirmation of the numerous health benefits of walking, along with the practical tips for maintaining walking routines, is incredibly valuable. A commendable piece on the significance of walking for health and weight control.
The emphasis on gradual progression and the provision of motivational strategies for maintaining walking habits is genuinely beneficial. The significance of maintaining hope and motivation for long-term success in weight loss through walking is well-addressed.
Indeed, Matilda. The focus on the mental and emotional aspects of walking for weight loss adds a refreshing angle to the discussion. A well-rounded and insightful take on the importance of walking for health and fitness.
The article provides a very detailed breakdown of the factors contributing to calorie burn during walking. However, it would be interesting to delve into some potential downsides or limitations of walking for weight loss.
Agreed, Karl. A discussion of any potential limitations or scenarios where walking might not be the most effective method for weight loss would add depth to the topic.
It’s a fair point, Karl. While the article thoroughly covers the benefits of walking, exploring the challenges or potential misconceptions surrounding it could provide a more balanced view on the topic.
The benefits highlighted in this article are truly motivational. The significance of walking for weight control with the added perks of preventing muscle loss and improving overall health is compelling. A well-written and insightful piece.
The practical tips provided for making walking an engaging and challenging activity are very helpful. It’s interesting to see the focus not only on the physical exercise but also on the mental aspect of maintaining a walking routine. Well-articulated and informative content.
Absolutely, Scott. The incorporation of psychological and motivational elements in maintaining walking habits is intriguing. This brings a unique and practical perspective to the discussion on weight loss through walking.
The scientific data that supports the calorie-burning aspect of walking is convincing. It’s encouraging to see how incorporating walking into daily routines can have such a positive impact on health and weight management.
Absolutely, Phillips. The emphasis on changing routines and making walking a more enjoyable activity is certainly welcomed. The benefits of walking are clearly outlined, and the logic behind weight loss through walking is well-explained.