How Much Walking do You Need to do to Lose Weight?

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Walking is one of the easiest ways to stay healthy and lose weight. It’s an activity that doesn’t require anything more than a comfortable pair of athletic shoes and a place to walk. It’s easy on the joints and when added to your daily routine just 45 minutes of moderate walking can help you burn calories and burn fat.

More than Just Taking a Walk

It’s important to remember that any successful weight loss program has to include more than just a diet or exercise. Here are a few tips on how you can lose weight walking and making small everyday changes. The smaller the change, the less you’ll notice it and the more likely you are to stick with it.

Drink Plenty of Water

Everyone knows you should drink at least 64 oz of water each day but many of us still don’t get enough. Try bringing water with you everywhere. The best way to do that is to get a reusable water bottle and fill it at home. If you always have water with you, you’re more likely to drink your 64oz. When you’re properly hydrated you’re more likely to feel fuller longer, and your digestive system will be functioning more efficiently, so you can burn more calories.

Eat Better

Take advantage of in season fruits and vegetables to add nutrients to your diet. Try using peppers, carrots, onions, and potatoes to make filling and flavorful meals. Carbohydrates like pasta and bread are fine, but try to eat whole grain versions so you get all the nutrition from the grains. You don’t have to restrict yourself or cut out your favorite foods, just try to incorporate healthier choices into your everyday eating habits. A good rule of thumb when trying to eat healthier is to stick to the outside edges of the supermarket. Fresh produce, whole grains, lean meats, and non fat-dairy items are all good food choices.

Walk Every Day

If you weigh 143 lbs and you walk at a speed of just 3mph everyday for about 45 minutes, you can lose up to 17 pounds in a year. By upping your speed to about 4 miles an hour you can lose about 26 pounds. That’s equivalent to a brisk walk. If that seems too ambitious to you, start by walking just 15 or 20 minutes a day, but stick with it. Persistence is the key to success with weight loss.

Challenge Yourself

Eventually walking fast will become less challenging and you may become bored. Try switching up your route or adding ankle or wrist weights. A pedometer will help you track your distance and speed, and some even track calories burned. If you still get bored, consider jogging or running softly. Pace yourself and take it one day at a time, but stick with your routine. Finding a jogging buddy can also help you stay committed to your daily routine.

Check Out These Online Calculators to Find Out the Calorie Expenditure for Your Weight and Activity

Walking Calculator:

Calories Burned Calculator: