The health benefits of walking are well known, but did you know that you can lose weight while walking? The trick is to put in the time required to burn off the necessary calories while still enjoying your daily stroll. If you want to lose weight, you have to figure out how long you should walk each day to achieve your desired results. To help you make the right decision, we put together a list of tips on how long you should walk to lose weight.
Find Your Personal Best
The first step to figuring out how long you should walk to lose weight is determining your personal best. What is your absolute best and what do you need to work on? Are you lacking in energy? Do you need to improve your cardiovascular health? Or, maybe you just want to lose a few pounds. Whatever it may be, you have to know what your personal objectives are before you can begin your journey to weight loss.
The best way to find out is by assessing your current walking habits. If you walk for an hour each day, that’s great. However, if you find that several days each week, that’s all the time you need to shed the pounds. When it comes down to selecting a routine for weight loss, you should choose the amount of time that you are most capable of walking in a day, and stick with it.
Track Your Weight Loss
Once you have found your personal best, the next step is to track your weight loss. The simplest and most effective method of weight loss is to take note of the number of calories you consume each day. To determine how many calories you need to lose weight, you have to first figure out your basal metabolic rate (BMR). Your BMR is the number of calories you need to maintain your current weight based on the type of food you eat and how much you exercise.
To figure out your BMR, you can use the following equation:
- BMR = basal metabolism rate (in calories) x weight loss factor (x)
- [weight loss factor] = [0.7 for men] x [1.35 for women] (if you’re overweight)
- [BMR] x [weight loss factor] = your target calories (in calories)
Once you know your BMR, you can determine how many calories you need to lose weight by entering your weight and the desired weight you wish to achieve into the equation above. Alternatively, you can use this calculator to determine your BMR and the calories you need to achieve your desired weight.
Choose Your Walking Gear Wisely
When choosing the gear you will use for walking, make sure that you consider your needs. For example, if you are a beginner or if the roads around your home are not that safe, then invest in good shoes with a heel and a thin layer of protective padding. If you are a seasoned walker who takes your health and fitness seriously, then look for mid-height boots with thick soles for the best combination of support and coverage.
In case you are interested in taking your fitness journey seriously, you should also examine the type of gloves you will need to wear while walking. If you go for thin, flexible, unbreakable and non-slip gloves, you should be set for the entire duration of your walk. Touching the screen on which you are playing a mobile game can also interfere with your grip on the handlebars, so make sure that you purchase a pair of non-slip gloves for the smartphones and tablets.
Walking Breaks Can Be Rewarding
If you are new to walking, every step you take can be a major feat, giving you a sense of accomplishment. As you get used to it, you will discover that even short walks can feel like a ton of bricks. The reward for each completed walk is that small feeling of pride, which can be exhilarating.
Along with getting a good workout, you are also giving your body essential nutrients that it needs to function properly. After your workout, you will receive a burst of energy that will keep you going for the rest of the day. Walking is not only good for your body, it’s also good for your mind as studies have linked it to increased creativity and productivity. If you want to lose weight, consider walking as part of your routine.
Do you have a dream fitness goal in mind? Are you looking to shape up for the new year? Walking is an excellent way to achieve your desired results without the need for specific dietary modifications. All you need is a good pair of shoes, a suitable hat, and your willingness to walk every day until you reach your goal weight. Don’t forget to reward yourself at the end of each walk with a chocolate bar or a small snack. This will help you stay motivated and on track throughout your journey to fitness.