Let’s face it: you easily spend one hour on Instagram, Facebook and Snapchat every day. It’s okay, and we also! But maybe would not be bad to drop the phone and make the most of the time for a leisurely walk around the block. Here are some explanations how to lose weight if you walk 30 min. to 1 hour every day…
How Often Should You Walk?
If you’re a beginner, start by walking 3 days per week for at least 15-20 minutes. Increase the frequency and duration of your walks until you are walking 25-50 minutes per day, most days of the week. To help keep your walks enjoyable try alternate walking indoors with walking outdoors, watching television during your walks using a treadmill or listening music with headphones. For most people it’s not walking they dislike, but becoming bored during the walk. Work walking into your regular routine and make it a priority.
How many calories you can burn by walking?
The number of calories per minute you can burn by walking is determined by your body weight and walking pace. If you walk at a pace of 2 miles per hour (a common pace) you can burn the following amount of calories per minute: 120 lb. person = 2.3 calories; 140 lb. person = 2.7 calories; 160 lb. person = 3.1 calories; 180 lb. person = 3.5 calories; 200 lb. person = 3.9 calories; and 220 lb. person = 4.3 calories. If you plan to lose 10 pounds by walking alone, try to burn at least 150 extra calories during your walk per day. For example, if you weigh 160 pounds you’d have to walk at least 20 minutes per day at a pace of 2 miles per hour to lose ½ pound per week. If you’re unsure of your pace, try walking on a treadmill to give you a better idea.
How Long will you need to lose 10 pounds?
At a weight loss rate of ½ -1 pound per week, it will likely take you at least 10 weeks to lose 10 pounds. Losing weight at this pace is safe and will help you keep the weight off long term. To accomplish a weight loss of ½ – 1 pound per week, try to burn an extra 150-250 calories per day by walking. If you find you’re not burning this many calories by walking alone, simply reduce your calorie intake through diet in addition to walking.