Walking can be the easiest option for people who want to lose weight with exercise but haven’t been physically active for a long time. It can also help people who don’t know which activity to choose, so in the meantime, they can start walking. The benefits of walking are great for us: it helps lower cholesterol, lose weight, regulates blood pressure, makes our bones and muscles stronger, helps us get back in shape and so on.
At the beginning, it is wise to plan your own walking program. For example, a person weighing 180 pounds can burn 100 calories per mile. If you remember, one pound of fat contains 3500 calories. So you have to burn 500 calories a day walking to lose 1 pound a week. This means that a person weighing 180 pounds has to walk 5 miles a day to lose 1 pound a week. Of course, the number of calories burnt, depends on several factors, like the person’s physical condition, the duration and intensity of walking, so don’t take this calculation for granted. Besides walking you can take care of the number of calories you consume and in this way you can lose more weight.
When you start walking to lose weight, it is wise to start with 5 to 10 minutes of brisk walking, then go on a bit slower, and so on. Change the intensity. As time goes, and you get used to it, you can increase the brisk walking interval to 15-20 minutes. However, we recommend you to work on the distance first and then work on the speed. One of the best things you can do is to add short high-intensity intervals in your walking routine. This actually means, after 15 minutes of walking start walking the fastest you can (or even start running) like your life depends on it. These high-intensity intervals will do wonders for your weight loss. Just add them, once in a while. Pretty soon you will be amazed with the results.
The most important thing you can do when you manage to lose some weight is to continue with the physical activities. It is the most effective way to avoid gaining your old weight back. And also, when you start walking, don’t just think about losing weight, also think about all the benefits, walking has on your health. This will help you stay motivated and disciplined.