Getting in shape is a popular trend these days. With so many people trying everything they can to lose weight, there has to be a process or formula that can help us achieve this goal.
Well, the good news is that there is a proven way to lose weight!
Regardless of where you live, what your fitness level currently is, how old you are or who you are … anyone can lose weight and get in shape by taking up walking as a daily hobby.
How Much Walking Do You Need to Do To Lose Weight?
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Some people believe that in order to get in shape, they should walk long distances to burn more calories than they consume.
Recent studies show that walking for 30 minutes at least 5 times a week can help to reduce Body Mass Index (BMI) by around 1%. For those who are not able to walk this much every week, this routine will only help them lose a mere 0.6% of body mass.
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Individuals who are interested in walking to lose weight should consistently reach 10,000 steps per day to ensure their body doesn’t enter a state called ‘walking fatigue’.
If the body doesn’t get adequate exercise, it will begin “hunger-bumping” to make up for the calories burned during exercise. This is why some individuals get cravings for sugary foods when they begin walking (to compensate for the calories they will burn during walking).
Eventually, if you don’t keep increasing your steps, your body will get used to this new level of exercise and become less efficient at losing calories.
This is an excellent objective to aim for.
You don’t even need to walk a long distance if you find it difficult to go on very long walks. You can increase your steps by walking around during your lunch break at work, or walking around your house/neighborhood in the evening.
How Long To Walk Each Day For Weight Loss?
The recommended amount of walking is 30 minutes every day for at least 3 days every week. The American College of Sports Medicine recommends that adults engage in moderate to intense aerobic exercise lasting at least 20 minutes each day on 4 or more days of the week.
The physical activity can be spread out throughout the day.
Typically, you have to walk more than 30 minutes each day to burn excess energy from food or lose excess fat. Most individuals need to walk at least one or two hours each day to lose weight. Running is considered more effective for losing weight because it burns more calories faster than walking.
Calories and Fat Burned in 30 Minutes
Walking just 30 minutes every day will help you lose weight and get in shape. Individuals who walk 30 minutes a day lose an average of 1.8 pounds over the course of 12 weeks, compared with those who didn’t walk at all.
Surprisingly, individuals who walk just 10 minutes 3 times every day will lose just as much weight as those who walk for 30 minutes once a day.
Walking can also boost burning of fat in the body for up to 24 hours after completing a walk. 14 pounds of fat equals to about 100,000 calories. This means you can lose up to 14 pounds annually if you can burn at least 100 calories every day.
Walking doesn’t require any equipment. Walking is both simple and convenient. It’s not hard to find half an hour for walking every day, and you don’t need anything but a pair of comfortable shoes to get you started.
You can even do all your walking at home if you have a treadmill.
How Much Weight Can I Lose In 1 Month by Walking?
It is possible to lose several pounds by walking consistently every day for at least 1 month. The weight loss is likely to be maintained for at least one month or two.
Studies show that walking for at least one hour each day will help you burn 750 calories, which translates to roughly 2 pounds per week.
So, if you are able to reach for walking target every day, after 1 month you will have lost roughly 10 pounds. This weight loss can be maintained by sticking with your walking routine of 30 minutes each day for one month.
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A study done by researchers from the University of South Australia in 2008 found that walking casually for 30 minutes a day can help you lose 2 pounds in one month. The participants were obese or overweight people who had not been able to lose weight by exercising or dieting.
To see if walking can help overweight individuals lose weight, researchers studied 37 people with an average age of 50 years.
Walking 2 Hours a Day for a Month (Results)
Walking 2 hours every day for one month will help you lose weight, tone your body, and gain muscle mass effectively. This is according to a study in the Journal of Nutrition, Education, and Behavior that showed individuals who walk 2 hours every day for 3 months lost an average of 14 pounds.
Walking two hours every day is beneficial to burn fat for various reasons. It can be an effective workout routine because of the resistance and cardio fitness that a person must attain. Running places too much strain on the joints, while walking helps to condition and strengthen them. The pressure on the joints is proportional to the speed you are walking, which in turn enhances the body’s ability to heal.
Best Time for Walking to Lose Weight
- Morning
The best time for walking is in the morning because your body is still fresh and rejuvenated from a good’s night rest. It’s best to walk outdoors, as it allows your body to absorb crucial nutrients from the sun (vitamin D).
Walking can also be beneficial when it comes to losing weight because it offers a release of dopamine and serotonin that stimulates your nerve endings along with your brain, giving you a sense of euphoria that can lead to satiety or feelings of satisfaction.
- Night
Walking with an empty belly helps the body to take in more nutrients. It soothes the digestive tract and reduces the amount of fat produces in the body. Walking at night can help to reduce stress and anxiety, which helps you sleep better at night. This will make your body less reliant on food for energy, making it easier to stay in shape.
- Afternoon
Walking in the afternoon helps to keep sugar cravings under control so that you don’t feel the urge to east sugary or fatty foods. Walking keeps you active throughout the day, which helps to improve muscle strength and reduce fatigue.
An Effective 1-Month Walking Plan for Weight Loss
The 1-month walking plan is one that you follow for 30 consecutive days, except that during the last 4 days, you walk for about 14 hours. Walking will help you burn an average of 700 calories every day. If you walk 4 hours a day every weekday and one hour a day on weekends, you will achieve your weight loss goal in one month.
You can walk for up to 4 hours a day on weekdays and 5 hours a day on weekends. This means that if consistently follow this plan, you can shed up to 10 pounds in one month.
The 1-month walking plan for weight loss is ideal for anybody without having to buy costly equipment, but it requires some discipline and commitment. The secret on how to lose weight by walking is in the balance of calorie intake and energy expenditure.
Walking regularly requires a lot of time and dedication, so be sure that you have the motivation to keep going even though you feel tired, lazy or discouraged. You need to follow this plan for at least 3 months in order to get the results you are looking for. However, there are some easy ways to get started even if you have a busy schedule.
4 Walking Tips Before You Start Walking
1. Get The Right Shoes
Getting a good pair of walking shoes is definitely a smart idea, as it will make the entire process a lot easier, but before you go out and get your first pair of walking shoes, you should take into consideration that there are so many options to choose from nowadays.
Not so long ago, there were only a few different types of walking shoes you could choose from, nowadays, consumers are spoiled for choice.
There are many types of surfaces you will come across while walking, meaning that there are a wide variety of shoes that would be ideal. There are flat shoes for the occasional hike in the woods, boots for rain and snow, sandals for concrete sidewalks and rocky beaches, and athletic shoes for trails and pavements.
2. Resist The Temptation to Snack
It is important to resist the temptation to snack when walking, especially if you are trying to lose weight. Refined foods are rich in carbohydrates that are easy to digest, but they will contribute to a rise in blood sugar levels and also act as a distraction from your physical activity. Exercise improves your metabolism and helps to convert glucose into energy. The best way to lose weight is to burn off excess fat in the body. This is why we should avoid eating sugary and fatty foods.
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The best way to handle this challenge is to change your habits by having a predetermined plan prior to going on walks. This will make it easier to resist the urge to eat snacks as you walk.
3. Get a Fitness Tracker
A fitness tracker helps you workout more effectively by monitoring your progress each day. Walking with a fitness tracker is beneficical because you can track your walking progress and get an accurate number of steps you have travelled. The fitness tracker can also help to remind you to exercise by sending you notifications and helping you set daily fitness goals. The gadget will also let you know how much time has elapsed, which can come in handy compared to just counting to guessing how much time you have walked.
4. Walk During The Day
Our bodies are designed to be awake during the day and asleep during the night. While walking at night is not entirely a bad idea, it is more beneficial to walk during the day because you get nutrients from the sun and burn more calories. Walking outside in daylight is therefore highly recommended.
Frequently Asked Questions (FAQs)
- Can you lose belly fat by walking?
Yes. Even when walking for a short period of time, the intensity of the workout is sufficient to burn fat in and around your belly. On top of this, walking puts less pressure on your joints and muscles than when you run. If you walk 30 minutes at a time, you will burn about 700 calories on average.
You can boost this number by adding other exercises like cycling or swimming.
- How long should my daily walks be?
The recommended amount of time you should dedicate to walking each day is 30 minutes. But, you can lose more weight if you do more walking during the day.
If you have a busy schedule during the day, you can still get a good amount of workout by taking small walks several times a day.
- What happens if we walk too much?
When people walk too much, they become vulnerable to negative side effects such as back pain, shin splits, muscle soreness, etc. Over walking can cause these problems by either increasing the stress on the muscle or joints or straining them over time.
These side effects can be avoided by warming up your muscles before going on long walks. A warm-up should consist of running for 5 to 10 minutes and steadily increasing the duration and intensity of your walk.
With a good warm-up, you will lower your risk of injury and ultimately achieve better fitness gains.
