Want to lose weight quick and easy? YES! Find out how to get more walking weight loss here. We’ve got your walking plan for weight loss and fitness tips.
Can you lose weight simply by going for a walk around your block?
Believe it or not, you absolutely can. You don’t need to hit the gym for an hour, followed by a 30-minute run to lose weight. One fast paced walking workout can burn up to 6 calories per minute and can help you lose weight. By varying your walking speed you can increase or decrease your calorie burn.
Gear Up, It’s Walking Time
A good pair of walking shoes, your smart phone, and a brisk pace will do the trick.
And what’s the best part about weight loss from walking? It’s absolutely free, While a treadmill may be a convenient, easy way to lose weight from the comfort of your own home, they can be pricey. Walking outside is free, and you get to breathe in the fresh air and enjoy the view while you do so.
Make a Playlist or Download an Audiobook
Here’s a tip to make it more enjoyable – throw on some headphones and listen to an interesting podcast, or motivational music. The time will fly by as you get immersed into the podcast or music and you’ll have walked for an hour before you know it.
Walking is a form of exercise and a moderately intense form of exercise when performed at that brisk pace. While walking, you won’t get up to your maximum heart rate, but it will raise your heart rate when walking at a moderate pace.
You can control the intensity of your walks via your pace, your duration, and the area you’re walking in. For example, a leisurely stroll around the block is good for you, but a brisk walk up a hill is going to get your heart pumping faster and you’re going to burn more calories in a shorter amount of time. Weight loss from walking will happen faster as you walk more often.
This might seem too good to be true, how long do you have to walk for every day to lose weight?
4 hours non-stop? Absolutely not, but you do need to set a goal of a daily walk
Set a Goal and Stick With it
The recommended amount of steps for your ultimate health is between 10,000 – 15,000 steps a day, which equivocates to around 5 miles (8.05 km) a day depending on your stride length. Even though this sounds like a lot, this is a fairly simple goal for most people to hit in just a few weeks (we understand this can be a lot harder if you work an office job and are sitting for the majority of the day) But we do have a few tips to help if you are in this situation
- Go for a walk on your lunch break. A 20-30 minute lunch break walk can get you anywhere between 2,000 – 4,000 of your daily steps
- Take the stairs instead of the elevator, this is a great form of cardio and will get your heart rate up quickly
- Walk to your co-worker’s office’s rather than phoning them
- Schedule in a pre/post work walk, use this time to relax, take some time for yourself and listen to a podcast or the sound of the traffic
- If you have a dog, walk your dog.
Track Your Progress
Did you know your smart phone has step counting walking app built into it. It’s not 100% perfect, but it’s good enough to track your progress over a period of time. On iPhones this is tracked using the Health app, and on Androids this is tracked using Google Fit. Of course there are numerous other third party apps that will count steps for you and track your weight loss from walking. These apps even let you easily log your body weight, measurements, along with your physical activities.
Supplementation and Weight Loss From Walking
Supplements are also important when it comes to losing weight from walking. Walking is still a form of exercise and therefore you need to ensure your muscles are getting the proper nutrition they need. If you’ve just finished a brisk walk, take the time to ensure you’re getting the right amount of protein. Have a high protein meal, or mix together a delicious protein shake.
Don’t forget about your vitamins while you’re here in the kitchen. Pop a vitamin C to ensure you’re body is healthy, happy, and able to perform at its best when going for your next big walk.
How long does it take to start seeing results from walking every day?
If you’re going from a fairly inactive lifestyle to upping your activity level and walking every/almost every day, you’re going to see results quite quickly.
For you to physically see muscle changes and results in your body composition, it tends to take around 8 weeks, but you’ll start feeling better much sooner.
Your clothing may start to fit better before you start seeing changes with your own two eyes, and walking longer distances will become easier as your body adjusts to walking every day. Just like any form of exercise, you’re going to need to be disciplined and stick with it. Even setting aside 10 minutes on a busy day to go for a quick walk around your neighborhood will keep this habit going and have you seeing results faster.
Walking is an easy way to lose weight, as whenever you’re being active you’re burning more calories than when you’re sitting or just standing. The physical effort it takes to step one foot in from of the other and move your entire body forward can leave you burning hundreds more calories in an hour. What you choose to do with your time is yours, you can spend your free time sitting on the couch watching Amazon Prime, or you can do this exact same activity, enjoy the same TV show, but doing a treadmill workout and burn hundreds of extra calories, resulting in faster weight loss.
It takes a human around 3 weeks or 21 days to build a habit that sticks, this means the first 3 weeks are going to be the hardest if you’re new to walking. If you stick this out and walk every day for 3 weeks, there’s a very high chance this will become a habitual habit. After these 3 weeks, walking every day will feel natural, and you might even feel weird if you get busy one day and don’t have time for your walk! It will become part of your regular exercise routine
Weight loss is a continuous journey, and one walk here and there isn’t going to cut it. You don’t need to run a marathon to lose weight, but you do need to be active, A 30-minute walk is more than enough for most people regardless of your fitness level, and if you keep it up you will see results.
Health Benefits of Walking
Improving Heart Health
Walking increases the heart rate, lowers blood pressure and strengthens the heart. A woman can lower her blood pressure by nearly 11 points if she walks just one to two miles a day. According to researchers at the Harvard School of Public Health in Boston, women who walk 30 minutes a day are 20% less likely to have a stroke.
To promote weight loss, you should consistently walk, so you can reach a calorie deficit that can aid in your weight loss journey.
Many people think of getting to there weight loss goals is going to require an extreme diet and exercise regime which is going to be impossible to stick with. It’s easy to overlook the benefits of simply walking when we’re surrounded by imagery of athletes lifting 100’s of pounds and running marathons.
Walking is physical exercise, and any form of physical exercise is good for your health and body. Being consistent with your walking sessions will benefit you long term and you will lose weight if this is the goal you’re chasing.
Don’t overlook how life changing a simple walk around the block can be.
If your walk starts to get easy or you want faster results, you can consider wearing a weighted vest while doing your walk this can increase your fat loss by increasing your calorie burn.
Now go get your walking shoes, put in your headphones and get walking workout done for today.
You can even lose weight faster by including a Fat Burner and following a specific diet for your body type. Contact us for more information on the best diet for you