Walking provides a simple yet beneficial method to lose weight. Women who averaged 10,000 steps a day had 40 percent less body fat, and waist and hip measurements 4 to 6 inches narrower than those who averaged fewer than 6,000 steps, the Los Angeles Times reports. Walking consistantly can help lose calories. Finding a pleasant route will enhance your walking experience and keep you motivated. Beginners can start with short distances.
Implementation
Step 1
Scout a route to walk. You could drive a route and note total miles or start walking without knowing the distance. You may choose to walk around the block to start and increase distance when you are comfortable.
Step 2
Pace yourself by starting slowly. Walking a 15-minute mile can challenge a beginner, but you can lose weight. Your pace will depend on technique, terrain and fitness level.
Step 3
Walk tall with good posture. Imagine stretching the body and hold your head up and keep your eyes forward. Keep your shoulders down, back and relaxed. Tighten the bottocks and abdominal muscles.
Step 4
Drink water at regular intervals to help prevent dehydration, which may cause dizziness and fatigue, during your walks.
Step 5
Record the number of steps walked from your pedometer on a notepad.
Monitoring
Step 1
Add steps walked from each session and total the number daily. Add the total of steps walked each week.
Step 2
Divide number of steps from your pedometer by 2,000 to calculate total miles. Most people should walk 2 to 4 miles a day three to four days a week.
Step 3
Multiply total miles walked by 100 to arrive at the calories burned. You would burn 600 calories a week if you walked 2 miles for three days.
Step 4
Divide the number of calories burned by 3,500, which calculates how many calories of weight you have lost. You would need to walk 5 miles seven days a week to lose 3,500 calories of weight. Walking 60 minutes a day burns 400 calories.
Step 5
Track the number of calories you lose weekly. Continue walking until you obtain your goal weight. Add strength training and controlling calories and portion size for a balanced approach to weight loss.
Tips and Warnings
- Walking 10,000 steps burns 500 calories. Aim for 10,000 steps each day, which takes 75 minutes if you walk at a 15-minute-mile pace. Find a partner that you can walk with. This will help alleviate boredom during the walk To increase steps you can walk the dog, use stairs instead of the elevator and park your car farther away from a store. Wearing comfortable shoes will help prevent injury.
- Wear sunscreen during sunny days. Consult a doctor before starting an exercise regimen.
Things You'll Need
- Walking shoes
- Comfortable clothing
- Water Bottle
- Pedometer
- Pen
- Notebook
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