Losing weight requires burning off more calories than you eat, and walking briskly can help you accomplish this. While the best weight loss method is a combination of diet and exercise, it is possible to drop pounds by just walking. However, it is unlikely that your weight loss will be rapid. Consult a doctor before you begin a new workout routine, and ask for advice on how to lose weight safely.
Goals
While you may desire to lose weight quickly, the general guideline is to aim for a loss of about 1 to 2 lbs. per week. This ensures that you do not stress your body through too much exercise or deprive yourself of necessary nutrients by following a severely restrictive diet. Aim to do roughly 30 minutes of brisk walking every day. This amount and intensity may be higher or lower depending on your current fitness level as well as your weight-loss goals.
Calories Burned
A loss of 1 lb. of fat requires you to burn off 3,500 calories. If you walk for 30 minutes at a quick pace, you will burn about 150 calories, which would allow you to lose about 1/3 lb. a week. The number of calories you burn per mile will vary according to both your current weight and the pace at which you walk; the more quickly you walk, the more calories you will burn. A moderately to vigorously intense pace is the best to promote weight loss, so try to walk at 3 to 4 mph, building up to this pace or increasing it according to your fitness level.
Maintaining Your Routine
The more weight you lose, the more you will have to walk to burn off the same amount of calories. Try adding a few hills into your route or increasing your speed or mileage to help you avoid hitting a plateau. Once you have lost all the weight you desire to lose, keep up with your daily walking routine. This will keep your body strong and healthy, as well as better enable you to avoid gaining the weight back. Seek out different routes and locations to avoid growing bored with your workouts.
Additional Tips
Figure out what time of the day is best for your walk, and make it part of your routine. This could be in the morning before heading to work, on your lunch hour or in the evening after dinner. If you find it difficult to squeeze in 30 minutes of walking at a time, do it in 10-minute bursts. According to the American College of Sports Medicine, this will be just as effective as doing all of your walking in one daily session.
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