Is walking a good way to lose weight? Yes! And in the following article I’ll go over the benefits of walking everyday.
When you want to lose weight and be healthy overall, most experts recommend that you spend at least 30 minutes a day being physically active. If you are physically active for a full 30 minutes (walking or some other form of light cardiovascular exercise) you will burn around 150 calories.
At this rate you would lose around one pound per month. 30 minutes a day, 5 to 7 days a week, is the minimum amount of exercise you should get if you want to be healthy and ward off disease.
Walking and weight loss can go hand in hand if you commit to doing it daily.
Work Your Way Up To One Hour Per Day
When you are walking to lose weight you want to start out slowly, especially if you haven’t been active for a long time. Start out walking at about a half-hour and work your way up to a full hour. If you can get a full hour in then go ahead and do it. If you are just starting out and still want to try to walk for the full hour then walk a bit slower and stop to take a break if need be.
Experts agree that walking for a full hour is an optimum amount of time to lose weight and ward off diseases. In an hour of walking you burn around 300 calories. Walking an hour a day increases your weight loss to about 2 pounds a month.
Calorie Burning Walk Tips
When you are walking for weight loss it is VERY important that you maintain a healthy diet. Any extra snacks like a candy bar, cookies, or a bag of potato chips can ruin any weight loss that you hope to achieve through walking. Think about it. If you walk for an hour a day you burn 300 calories. A can of soda and a candy bar can be over 400 calories. So for a small, sugary snack that takes you 5 minutes to eat, you’ve undone an hours worth of walking. Eating that type of food is just not worth it.
In order to burn off unwanted fat you have to burn more calories than you consume. One great way of keeping track of how many calories you consume compared to how many calories you burn is to keep a food diary. Write down what you eat and how many calories you’re consuming. Achieving your goals with weight loss is all about consuming less calories than you burn off each day. Keep in mind you burn calories doing EVERYTHING.
Vaccuming for an hour: 238 calories
Washing dishes for a half-hour: 78 calories
Sleeping for 8 hours: 914 calories
Driving for 8 hours: 1,219
Brushing your teeth: 10 calories
A15 minute shower: 80 calories
Preparing a meal: 204 calories per hour
Eating: 122 calories an hour
Shopping: 188 calories per hour
Dressing and undressing: 85 calories per 30 minutes
Watching television: 82 calories per hour
*Based on a person who weighs approximately 170 pounds.
Here is a food diary that you can download and print out for free: Free Food Diary
To find out the exact calorie count of the foods you eat you can use the About.com food calculator.
Getting Into The Zone When Walking Off Weight
When you’re walking to burn fat you need to get into your personal fat burning zone for best results. When you walk briskly you begin to “mobilize” your body to break into your reserves of stored fat and burn it. In order to do this you need to get into your own personal fat burning zone.
The zone is a percentage of your heart’s maximum rate. To achieve the best weight loss results from walking you need to get into a zone of approximately 60-70% of your maximum heart rate. When enter this magic zone you are going to burn 85% of your calories as fats. When you hit this zone accurately you will be walking at a brisk pace, you will be breathing a little heaver, you may be sweating, but you should still be able to carry on conversation with your walking partner.
You should try and spend at least 45 minutes of your hour long walk in your own personal fat burning zone. Warm up for about 10 minutes with a slower paced walk and then pick up the pace to reach your zone. End your walk with a 5 to 10 minute cool-down at a slower pace.
As always make sure you consult your doctor before staring any new diet or exercise routine.