In our quest to lose weight, we often look for simple and effective solutions. Walking is a great option for those who want to get in shape without too much effort. In this article, we will see how I lost weight by walking every day , how many steps per day are needed to lose weight, how long to walk to lose weight, and how many calories are burned by walking.
My personal experience: I lost weight by walking every day
I had been overweight for a long time and was looking for a way to lose weight without resorting to a strict diet or intensive workouts. So I decided to start walking daily. Here are the steps I followed:
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Make a schedule : I planned my daily walks around my schedule and chose the best time for me (usually early in the morning or after work).
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Walk at a moderate pace : I didn't force myself to walk very fast or sprint. My goal was simply to move and enjoy walking.
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Pay attention to my diet : I also paid particular attention to my diet, favoring healthy and balanced foods.
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Gradually increase the distance : As I got used to walking every day, I gradually increased the distance I walked.
By following these steps, I managed to lose weight gradually and sustainably. Now, let's move on to the most common questions about weight loss through walking:
How many steps per day to lose weight?
The recommended number of steps to stay healthy varies by source, but the general recommendation is to take between 8,000 and 10,000 steps per day . To lose weight, you'll need to increase this amount slightly to create a calorie deficit. Experts say aiming for 12,000 steps per day can be a good goal for weight loss.
How to count your steps?
To count your daily steps, you can use:
- A pedometer (step counter)
- A mobile application dedicated to walking or activity tracking
- A connected bracelet (fitness tracker) with pedometer function
It is important to note that the number of steps needed to lose weight varies depending on each individual and their metabolism. It is therefore essential to listen to your body and adjust your goals accordingly.
Lose Weight By Walking: How Long Should You Walk?
The duration of your walk will depend on your fitness level, your pace, and the distance you want to cover. In general, it is recommended to walk for 30 to 60 minutes per day to benefit from the effects of walking on weight loss and overall health.
The health benefits of walking
Besides helping you lose weight, walking has several other health benefits:
- Improved cardiovascular fitness
- Reduction of the risk of chronic diseases (diabetes, hypertension)
- Strengthening muscles and bones
- Improved mood and reduced stress
How many calories do you burn walking?
The number of calories burned while walking depends on different factors such as weight, speed and duration of walking. On average, it is estimated that a 70 kg person walking at a moderate pace (5 km/h) can burn about 280 calories per hour . However, this figure can vary considerably depending on individual characteristics.
Tips to increase calorie expenditure while walking
Here are some tips to burn even more calories during your daily walk:
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Increase the pace : The faster you walk, the more calories you burn.
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Include intervals : Alternating periods of brisk walking with slow walking helps increase energy expenditure.
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Add Elevation : Walking uphill or on uneven terrain puts more strain on your muscles and increases calorie burn.
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Use your arms : Swinging your arms while walking activates your upper body muscles and helps burn more calories.
An amazing accessory that will make your walking session twice as effective
The sweat belt is without a doubt the best accessory to have when you are walking. Indeed, by wearing this device you sweat a lot more and you will promote the elimination of fats. Click on the button below for more information.
Conclusion
In conclusion, walking is a simple and accessible activity that can help you lose weight gradually. By following a regular plan, gradually increasing the distance and paying attention to your diet, it is possible to lose weight by walking every day. Remember to listen to your body and adjust your goals according to your progress and personal needs.
