If you have been feeling your weight go up and you are concerned about the increasing pounds, you may be wondering whether walking to lose weight really works. If that does work then how many miles to walk to lose weight quickly? Moreover, is it possible to prevent future weight gain by engaging yourself on a proper walking exercise daily?
Daily walking not only will improve your health and promote your level of energy, but at the same time help you lose some extra pounds and maintain your weight. Losing weight by walking is one of the best effortless exercises to lose some extra pounds.
Now, how many miles you need to walk to lose weight quickly? Well, many experts in weight loss program suggest that one need to walk at least 5 miles a day to lose weight effectively. You can burn about 1 pound of fat a week by walking 5 miles a day.
At the beginning, you may think that losing weight by walking 5 miles a day is a little too hard to accomplish. But you should be able to overcome it better and better by practicing some simple methods that you can find in this article Walking 1, 3 to 5 Miles a Day.
Moreover, in order to gain the most benefit from your walking routine, you need to work at it properly. You can refer to this article Walking Speed for Weight Loss for some tips about how to walk properly so that you lose weight as fast as possible. As a start, you can follow this simple walking program to lose weight fast.
Also, don’t forget to watch your diet by counting your daily calorie needs to lose weight and intake your diet based on it. Read this “Losing Weight by Counting Calories Needed Per Day" article to learn how to count your daily calorie needs.
Losing weight by walking is a natural process and not a craze. It’s not just about how many miles to walk to lose weight quickly instead it is all about a grimly persistent determination, self-control, and discipline in order to attain your ideal weight.
Showing posts with label losing weight by walking. Show all posts
Showing posts with label losing weight by walking. Show all posts
If I Walk 5 miles a Day will I Lose Weight?
If I walk 5 miles a day will I lose weight? In order to answer this question, we will need to look at several things. Let's begin.
Walking 5 miles a day is undoubtedly good for you and will help you lose weight. That should help you burn a lot of calories and cause you lose at least 1 pound a week provided that you don’t start eating more. However, every individual is different, so that 1 pound isn’t an exact science. The precise amount of weight loss is determined by many factors such as age, level of physical activity, metabolism, and genetics.
Building muscle also help a lot in weight loss. If you add some strength training in your daily schedule, you should be able to burn fat much faster. You don’t need big and expensive equipment to do strength training. Things as simple as a set of dumbbell or some resistance bands are good enough as a start.
So, if you walk 5 miles a day will you lose weight? Well, if you have time for a 5 mile walk every day and if you really enjoy it, then by all means keep doing it. Better, try pushing it up a bit by alternate your walking with jogging for some distances several times throughout your 5 mile trek. That will get your heart up and help you lose more weight.
Moreover, control what you eat and how much you eat daily. Learn to count the amount of calories you need daily in order to lose weight. Make a diet plan base on it and stick with your diet plan.
Variety must always be considered so that you can get the essential nutrients from your diet. It is also healthier to intake food that are roasted, steamed or broiled rather than fried. You must also include a lot of fiber in the diet.
Finally, whenever possible, add some strength training to your walking exercise to build more muscle mass, boost your metabolism and lose more weight. The more muscles, the less fat will be left. That way, you will do just fine and lose your weight by walking 5 miles a day eventually.
Walking 5 miles a day is undoubtedly good for you and will help you lose weight. That should help you burn a lot of calories and cause you lose at least 1 pound a week provided that you don’t start eating more. However, every individual is different, so that 1 pound isn’t an exact science. The precise amount of weight loss is determined by many factors such as age, level of physical activity, metabolism, and genetics.
Building muscle also help a lot in weight loss. If you add some strength training in your daily schedule, you should be able to burn fat much faster. You don’t need big and expensive equipment to do strength training. Things as simple as a set of dumbbell or some resistance bands are good enough as a start.
So, if you walk 5 miles a day will you lose weight? Well, if you have time for a 5 mile walk every day and if you really enjoy it, then by all means keep doing it. Better, try pushing it up a bit by alternate your walking with jogging for some distances several times throughout your 5 mile trek. That will get your heart up and help you lose more weight.
Moreover, control what you eat and how much you eat daily. Learn to count the amount of calories you need daily in order to lose weight. Make a diet plan base on it and stick with your diet plan.
Variety must always be considered so that you can get the essential nutrients from your diet. It is also healthier to intake food that are roasted, steamed or broiled rather than fried. You must also include a lot of fiber in the diet.
Finally, whenever possible, add some strength training to your walking exercise to build more muscle mass, boost your metabolism and lose more weight. The more muscles, the less fat will be left. That way, you will do just fine and lose your weight by walking 5 miles a day eventually.
How to Get Rid of Leg Fat
Human beings are really unique. Each person has his or her own characteristics thus it is very hard to make rules that will effective for everyone. In spite of that, you still can follow some basic principles which are shared by almost everyone in your quest to lose weight in your legs. So here is some information about how to get rid of leg fat and exercises to get rid of fat legs.
First, you need to learn how to count your daily caloric intake and burn numbers. These numbers will show you precisely what your body is doing to the very calorie. You then can take full control over the amount of body fat you hold right in the palms of your very hands. To learn how to count your daily caloric consumption and expenditure, check out this article Losing Weight by Counting Calories.
Next, exercise regularly and increase the intensity gradually since exercising at higher thresholds benefits your life-extending and burns more calories from excess body fat. So, start to exercise towards high intensity interval. Do this in the morning before breakfast to get the most out from your workout.
Learn how to calculate daily caloric intake and exercise properly is only half of the effort required to lose leg fat. You will also have to change your dieting habits. You need to incorporate a healthy diet regimen - reduce fatty food, sweets and processed foods and avoid the use of laxatives instead consume more fruits, veggies, non-processed foods and drink plenty of water. Split your meals into many healthy and small meals throughout the day to turn your body into “fat burning mode". Never starve yourself as this will cause your body to hold on every fat cell it has instead of burn it off.
You must also know that it's impossible to spot reducing. You may think that running, squats, calf raises, etc will help you get rid of leg fat, but it just doesn't work that way. When you work on a certain area of your body, you're in fact toning the muscles in that area not burning them. Thus that certain area will probably become more muscular not skinnier. It's your body that decides which area of fat stores to be taken and used as energy.
In other words, if you want to lose leg fat, you'll have to lose it evenly throughout your entire body, not just your legs. Your legs might hold more fat than other body parts, but when you lose your overall body fat, you'll get rid of leg fat too. It may occur last, but it will occur eventually (when there're no other fat stores to be burn).
If your goal is to get rid of leg fat you should accommodate exercise that emphasize on leg workout. Although these exercises are only effective for toning your leg muscles, they will certainly help you to lose weight in legs in time.
So, how to lose weight in legs? Here are some exercises to get rid of fat legs:
Remember that while these exercises mainly emphasize on your leg, they are only effective at toning muscles rather than burning fat in that specific areas and fat will still be burn and lost evenly throughout your body. Nevertheless you'll get rid of leg fat and lose weight in your legs after a period of time.
First, you need to learn how to count your daily caloric intake and burn numbers. These numbers will show you precisely what your body is doing to the very calorie. You then can take full control over the amount of body fat you hold right in the palms of your very hands. To learn how to count your daily caloric consumption and expenditure, check out this article Losing Weight by Counting Calories.
Next, exercise regularly and increase the intensity gradually since exercising at higher thresholds benefits your life-extending and burns more calories from excess body fat. So, start to exercise towards high intensity interval. Do this in the morning before breakfast to get the most out from your workout.
Learn how to calculate daily caloric intake and exercise properly is only half of the effort required to lose leg fat. You will also have to change your dieting habits. You need to incorporate a healthy diet regimen - reduce fatty food, sweets and processed foods and avoid the use of laxatives instead consume more fruits, veggies, non-processed foods and drink plenty of water. Split your meals into many healthy and small meals throughout the day to turn your body into “fat burning mode". Never starve yourself as this will cause your body to hold on every fat cell it has instead of burn it off.
You must also know that it's impossible to spot reducing. You may think that running, squats, calf raises, etc will help you get rid of leg fat, but it just doesn't work that way. When you work on a certain area of your body, you're in fact toning the muscles in that area not burning them. Thus that certain area will probably become more muscular not skinnier. It's your body that decides which area of fat stores to be taken and used as energy.
In other words, if you want to lose leg fat, you'll have to lose it evenly throughout your entire body, not just your legs. Your legs might hold more fat than other body parts, but when you lose your overall body fat, you'll get rid of leg fat too. It may occur last, but it will occur eventually (when there're no other fat stores to be burn).
If your goal is to get rid of leg fat you should accommodate exercise that emphasize on leg workout. Although these exercises are only effective for toning your leg muscles, they will certainly help you to lose weight in legs in time.
So, how to lose weight in legs? Here are some exercises to get rid of fat legs:
- Calf raises – calf raises emphasizes on the back of your legs. You can do it with machine at the gym or with dumbbells at home.
- Running– a couple of miles a day and a few times a week will shape your legs and eliminate cellulite in thighs.
- Other cardio exercises – doing other cardiovascular exercises such as swimming for at least 30 minutes a day are effective too.
- Kickboxing – kickboxing is great to tone your legs and butt. It will help you to get rid of leg fat
- Dancing
- Skipping at least 1,000 skips a day
- Cycling, especially in standing style to isolate your legs better
- Low weight squats to tone muscle and burn fat from your thighs and calves
- If you're worry about adding too much muscle and bulk, you may consider brisk walking instead of running or other exercises. Walk for at least 5 miles a day 5 to 7 times a week. You can read this FAQ: Losing Weight by Walking – FAQ
Remember that while these exercises mainly emphasize on your leg, they are only effective at toning muscles rather than burning fat in that specific areas and fat will still be burn and lost evenly throughout your body. Nevertheless you'll get rid of leg fat and lose weight in your legs after a period of time.
Walking Program to Lose Weight
If you're looking for a simple walking program to lose weight fast and easy, check this out. This simple walking program might be the one you need.
- Track and record your weight each Saturday morning - you can choose any day you wish, as long as you are consistent on when you weight yourself.
- Learn further about losing weight, metabolism, aerobics, aerobic exercise and how they affect the body and calories. Find out what is the ideal body weight for your height, so you can adjust your daily calorie intake. Calculate your ideal body weight now.
- Find a good pair of walking shoes. Invest on a pedometer to help you track your distance and improve it step by step. You need to walk at least 10,000 steps a day to lose weight. 10,000 steps are equal to five miles.
- When walking, walk briskly and swing your arms. Increase the walking distance until you can do a mile, then a mile and a half, and so on and so on until you reach your goal weight. If perform your walking exercise in the morning before you take your first meal of the day. Walking on an empty stomach can help to burn more fat.
- As a start, try to walk one mile a day, every day, for the first month.
- The second month you can increase your walking distance to one and a half miles a day. Increase your walking speed too when applicable.
- Continue this pattern of increasing the distance by one-half mile until you're up to six miles per day. Six miles a day may be a bit extreme, so you may want to adjust your walks accordingly. But try to make it up to at least 5 miles or 10,000 steps a day.
- After you lost some pounds e.g. 100 pounds, you can scale back to four miles a day.
- Continue to walk four miles every day even though you've reach your ideal body weight. This is a lifelong commitment, so don't stop after reaching your goal weight. Further reading: How Many Miles to Walk to Lose Weight Quickly?
- You still can eat the stuff you loved, just adjust it to the amount you can get away with.
- Get moving - walk to the store instead of driving.
- Replace coffee breaks with exercise breaks.
- Use half of your lunch break to take a brisk walk with a co-worker.
- A 30 minutes of leisurely stroll every day is also great to strengthen your legs and heart while burning some calories in the process. This way, you're losing weight by walking slowly.
- Walk or take the stairs instead of an elevator.
- Parking the car far away from every place you visit can mean a lot of extra walking. Once you do it enough, it will become an almost unconscious habit.
- When a commercial come on TV, get up and stretch or better yet, move around. Just avoid the kitchen.
- Tap your feet in the air. Think of an upbeat song and tap along. This helps get your blood flowing.
- Hide all your remote controls so you have to get up and change the channels manually. Do things like fetching, turning things off and on by yourself.
- When talking on the phone, get up and pace. Just vary your walking area. You don't want to wear a path in your carpet.
- Walking the dog can be great exercise for you and the dog. It's also a good way to meet new people.
- Navigate your neighborhood: incorporate a walk into your daily routine.
- Find out what you can do differently to get more exercise. You might walk the children to school or bike to work. Do you zap a frozen dinner in the microwave and then sit down to do nothing? As a replacement you can cook a wholesome, delicious meal and get some exercise in the process running around preparing it.
- And don't forget about involving your family in exercise as well. Find an indoor playing center, with a playground and various activities. Or, shoot hoops in the backyard with your kids or by yourself. If you don't want to miss a football game on television, tape the game or listen in on the radio.
- Since television can be a huge obstacle to exercise, here's another way to work around this problem. The next time you decide to watch a video or a television program, don't sit down. Instead, get up and do aerobics while you watch.
Losing Weight by Walking – FAQ
This article gives answers to some frequently asked questions on losing weight by walking, I hope you find it interesting to read and beneficial.
Do I really have to exercise in order to lose weight?
You don't have to, but it will be a lot harder to lose weight if you don't. A half hour of moderate exercise daily is the minimum activity level for healthy weight loss. You can get it walking, running, cleaning your house - anything active burns calories. The best exercise for the purpose of fat-loss is fast walking either indoors on the treadmill or outdoors. Walk until you are mildly puffing and hold that rate until the allotted time.
What is so great about accommodating walking in daily routine?
Daily walking at a continuous pace not only boost your energy level, but also reduces your weight. It’s the best minimal effort exercise for fat loss. You should walk at particular distance or duration in order to maintain the proper health and control weight. You can burn 2,000-3,500 (equivalent to 1 pound of fat) extra calories a week by walking 10,000 steps a day.
Does walking for 30 minutes every day enough for weight loss?
If you’re only a little overweight, walking for a minimum of 30 minutes every day certainly will result in better health, a greater level of energy as well as producing some weight loss. However, losing weight by walking 30 minutes a day won't be enough for seriously overweight people. If you’re one of them, you probably won’t create a sustained, permanent weight loss you need with only walking 30 minutes a day.
So, how to lose weight by walking and how to walk for more effective weight loss?
In order to get the most effective returns from your walking, there’s a little tweaking you can do:
But, I don’t have 60 minutes of spare time every day to do the walking exercise?
If it’s not possible to extend your walking time, you can split your walking exercise, you can do two 30 minute walks in a day or four 15 minutes walks a day to get nearly the same benefit.
What is the walking speed for weight loss and how to perform it properly?
For a proper walking style to get the most out of your exercise you can read Walking Speed for Weight Loss.
How much I need to walk in order to lose weight?
It is now recommended to complete 10,000 - 15,000 steps a day for losing weight by walking. The heavier you’re and the faster you walk, the more calories can be burned in one hour. The number of steps completed would depend on one's stride length. You can learn more about this in this article - Walking 1, 3 to 5 miles a Day to Lose Weight
Do I really have to exercise in order to lose weight?
You don't have to, but it will be a lot harder to lose weight if you don't. A half hour of moderate exercise daily is the minimum activity level for healthy weight loss. You can get it walking, running, cleaning your house - anything active burns calories. The best exercise for the purpose of fat-loss is fast walking either indoors on the treadmill or outdoors. Walk until you are mildly puffing and hold that rate until the allotted time.
What is so great about accommodating walking in daily routine?
- Losing weight by walking is easy, safe and very natural.
- It can be done anywhere.
- It only cost you a good pair of walking shoes and comfortable clothes.
- It suits for people of all ages and all levels of health.
- There’s no complicated technique to learn or equipment to buy.
- The risk of injuries is pretty low.
- It helps to burn fat and to keep weight under control when done properly.
- It increases bone mass, which protects against osteoporosis and bone fractures.
- It strengthens and tones the lower body especially when done on an inclined surface.
- It uses nearly all the muscles thus it’s an excellent way to get fit.
- It reduces the risk of developing serious health problems like diabetes, osteoporosis (brittle bones), and heart diseases.
- It also reduces stress and depression and increases the sense of well being.
- Your body needs energy to exercise, move and perform many activities. During your activities or any form of exercise, cells oxidize to release energy thus burn fat from the body. If the exercise is performed slowly to moderately then most of the energy is drawn from the fat stores.
- The loss of fat comes from fat cells all over the body, not from one or more specific area’s such the belly, arms or thighs so spot reduction of a certain area is not possible.
- Losing weight by walking requires long-term consistency not intensity. This is the key to effective walking that helps you lose the most weight and burns off the maximum amount of your fat stores. It doesn’t matter if you run a mile, jog a mile or walk a mile you will burn exactly the same amount of calories. But compared to other form of exercises, walking is still the best exercise to help you lose weight since it’s very easy to do.
Daily walking at a continuous pace not only boost your energy level, but also reduces your weight. It’s the best minimal effort exercise for fat loss. You should walk at particular distance or duration in order to maintain the proper health and control weight. You can burn 2,000-3,500 (equivalent to 1 pound of fat) extra calories a week by walking 10,000 steps a day.
Does walking for 30 minutes every day enough for weight loss?
If you’re only a little overweight, walking for a minimum of 30 minutes every day certainly will result in better health, a greater level of energy as well as producing some weight loss. However, losing weight by walking 30 minutes a day won't be enough for seriously overweight people. If you’re one of them, you probably won’t create a sustained, permanent weight loss you need with only walking 30 minutes a day.
So, how to lose weight by walking and how to walk for more effective weight loss?
In order to get the most effective returns from your walking, there’s a little tweaking you can do:
- Because of the way in which the body use fat store vs. other stored energy sources, the first step will be to increase your walking time. You don’t have to walk an hour a day, six or seven times a week instead you can increase your walking exercise to 45 or 60 minutes two or three times a week. This will help you lose more weight than just keeping all walks at 30 minutes.
- Another trick is to increase the speed with which you walk on the days that you do not walk more than 30 minutes. Build up your walking pace slowly to new levels of exertion. And remember, no walk should introduce extreme difficulty in breathing
- You can also incorporate resistance training into your walking routine, such as with free weights, or equipment such as a Bowflex or similar exercise apparatus. This builds muscle tissue and helps you burn more calories even in a resting state. Studies show that weight training can increase your metabolism overnight by 5 to 10 percent. Working out can increase your metabolism for up to 21 hours after an intense workout.
But, I don’t have 60 minutes of spare time every day to do the walking exercise?
If it’s not possible to extend your walking time, you can split your walking exercise, you can do two 30 minute walks in a day or four 15 minutes walks a day to get nearly the same benefit.
What is the walking speed for weight loss and how to perform it properly?
For a proper walking style to get the most out of your exercise you can read Walking Speed for Weight Loss.
How much I need to walk in order to lose weight?
It is now recommended to complete 10,000 - 15,000 steps a day for losing weight by walking. The heavier you’re and the faster you walk, the more calories can be burned in one hour. The number of steps completed would depend on one's stride length. You can learn more about this in this article - Walking 1, 3 to 5 miles a Day to Lose Weight
Walking Speed for Weight Loss
When done properly, walking is probably one of the best of exercises for losing weight and staying fit. One way to maintain a healthy body and keep an ideal weight is to perform a non-stop of one hour walk daily. If losing weight by walking is your attention then you should adapt a suitable walking speed for weight loss.
How fast do you need to walk to lose weight? Well, the walking speed will be varied from person to person. Generally, if you want to boost your metabolism level and at the same time lose weight, you need to walk at a continuous pace. The faster you walk and the more resistance you add to your walking routine (i.e. the more you’re overweight), the more calories can be burned thus the more weight you lost.
In order to maintain weight and to burn excess fats by walking you need to do it properly. Here are some tips on proper walking styles you can adapt for a proper walking exercise:
If you want to lose weight by walking, you need to walk as fast as you can while still be able to walk and talk comfortably; this is your most suitable walking speed for weight loss. When you do it right, your body will burn off more fats as you walk more and lose weight faster as you increase your walking speed.
How fast do you need to walk to lose weight? Well, the walking speed will be varied from person to person. Generally, if you want to boost your metabolism level and at the same time lose weight, you need to walk at a continuous pace. The faster you walk and the more resistance you add to your walking routine (i.e. the more you’re overweight), the more calories can be burned thus the more weight you lost.
In order to maintain weight and to burn excess fats by walking you need to do it properly. Here are some tips on proper walking styles you can adapt for a proper walking exercise:
- Walking with a straight posture including the back
- Swing your arms in front and back straight as high as 90 degree centigrade from the body
- How much steps you completed would depend on the length of your every single stride. Try taking shorter steps for more steps per minute instead of longer steps
- Maintain your walk in a straight line and keep your foot as close as possible to each other
- Try breath deeply
- When you just started out, start slowly first then increase gradually your distance, duration and walking speed for weight loss as you proceed
- Begin with a several minutes of walking routine during the first few days and progress to 30 - 60 minutes per day at least 5 days a week. If possible, try walking for an hour per day every single day for more weight loss results
- Do a few minutes of stretching before you walk
- Slow down your walking speed if you’re exhausted
- Heart rate is one of the factors that affect calories burning, higher the heart rate, higher calories will be burn. However, it’s recommended to attain not more than 60% - 80% of the maximum heart rate. So if you’re fit enough, consider brisk walking where you:
- Try divide your walking in three phase: start with a slow walking of 4 to 5 minutes to warm up, then progress to brisk walking and finish it with a slow walking of 4 to 5 minutes again to cool down
- While doing the brisk walking, you can also try interval style walking to permit your body to burn more fat and calories in shorter period instead of merely walk in a constant speed i.e. walk at a normal speed for the first minute and for the next 30 second speed up by walking briskly then slow back down to the original pace for another minute.
- A general rule of thumb on how fast do you need to walk to lose weight is to walk until you are slightly breathless; but still be able to continue your walk comfortably or carry on a short conversion; and keep that speed until the distributed time. If you’re going too hard and become breathless, you are likely anaerobically exercising which means your body gets energy from your carbohydrate stores instead of fat stores.
If you want to lose weight by walking, you need to walk as fast as you can while still be able to walk and talk comfortably; this is your most suitable walking speed for weight loss. When you do it right, your body will burn off more fats as you walk more and lose weight faster as you increase your walking speed.
Walking 1, 2, 3 miles to 5 miles a Day
Experts have found that walking is one of the best exercises you can perform for overall fitness. They also recommend a regular walking of 5 miles a day to lose weight fast for overweight person or who just need to get rid of some excess pounds. Read If I Walk 5 miles a Day will I Lose Weight? to learn further about walking 5 miles a day.
So, what is so good about walking? Walking is a one and all exercise; nearly every one can do it regardless of his or her ages and fitness levels. It’s easy and free; you can perform it at anywhere and anytime, you don’t even need to buy equipment or learn complicated technique. It doesn’t cause injuries; unlike most other types of exercise, the risk of the joints and the back injury is low since you don’t have to jump up and down. A daily, regular walk of 2 miles daily or 3 miles a day can decrease the risk of heart attack as much as 50%, lower high blood pressure and helps to keep weight under control.
Walking is also the best minimal effort exercise for fat loss; it gives a longer-lasting impact as it uses almost all the muscles while keeping your heart rate at a fat-burning rate. This will help you lose weight fast by burning more fats even long after your workout. It also increase your body muscles mass thus boost the level of body metabolism.
At first, you might feel that walking 5 miles a day to lose weight fast is a little overwhelming. But you should be able to do it better and better by following these simple methods which will help you to accomplish your goals without losing focus.
Finally, the key to effective walking of 3 miles to 5 miles a day to lose weight fast (as similar to other form of aerobic exercises) is long term consistency not intensity. Take your time to develop the most suitable walking plan for yourself so you can do it consistently and without hassle. So go and take your first step now.
So, what is so good about walking? Walking is a one and all exercise; nearly every one can do it regardless of his or her ages and fitness levels. It’s easy and free; you can perform it at anywhere and anytime, you don’t even need to buy equipment or learn complicated technique. It doesn’t cause injuries; unlike most other types of exercise, the risk of the joints and the back injury is low since you don’t have to jump up and down. A daily, regular walk of 2 miles daily or 3 miles a day can decrease the risk of heart attack as much as 50%, lower high blood pressure and helps to keep weight under control.
Walking is also the best minimal effort exercise for fat loss; it gives a longer-lasting impact as it uses almost all the muscles while keeping your heart rate at a fat-burning rate. This will help you lose weight fast by burning more fats even long after your workout. It also increase your body muscles mass thus boost the level of body metabolism.
At first, you might feel that walking 5 miles a day to lose weight fast is a little overwhelming. But you should be able to do it better and better by following these simple methods which will help you to accomplish your goals without losing focus.
- Count your steps and distance of daily walk
- Use a Pedometer. 5 miles is equal to 10,000 steps so you can meet your daily quota by using a pedometer to easily keep track of the distance you have covered throughout the day as well as the number of steps that you have taken.
- If you don’t have a pedometer, you can try to calculate the distance of your daily walk. You can use the milometer in your car to measure the distance of certain walking route or otherwise google maps for a rough estimate of the distance.
- Calculate the time it takes
- Using either your pedometer or other counting methods, estimate the time you need to walk a specific distance, such as one mile. Do this a few times on several different days and average the figures together. You will then be able to estimate how long it will take you to walk a portion of your daily goals if you decide to spend a set amount of time walking them off.
- For example, if you find that you can walk 5 miles in an hour, then you can devote an hour everyday to walk those miles. But, if you’re unable to devote a full hour, then you can add up increments of fifteen minutes at a time until you achieve your goal. Knowing just what it takes to achieve your goal will help you to approach the task much more strategically than if you did not have a plan. The calculations will save your time and assure that you achieve your 5 miles.
- Plan an appropriate walking path
- Plan a routine and appropriate walking path by measuring a route based on the time and it takes you to walk your 10,000 steps. This will help you to look at the task of walking 5 miles a day to lose weight in a more manageable light. You will be able to estimate your progress along your day and have a system for reaching your goals.
- Try to plan two or three routes since you might get bored by walking the same path again and again each day. Plan a long route for days when you are energetic, a short route for days when you are tired, and a mid-length route for days when you are energized but busy. Giving yourself plenty of options is important to helping you stay positive so that you can achieve your goal.
Finally, the key to effective walking of 3 miles to 5 miles a day to lose weight fast (as similar to other form of aerobic exercises) is long term consistency not intensity. Take your time to develop the most suitable walking plan for yourself so you can do it consistently and without hassle. So go and take your first step now.
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