Walking burns off calories at a rate of about 80 to 100 calories per mile for an average 150-lb. person. To lose weight by walking, you need to burn off more calories than you take in. Much of the average person's recommended 2,000 daily calories is burned with daily activities at school, work and home, but you still need to walk often for weight loss.
Distance Covered
For most individuals, 7.5 miles of daily walking is enough to facilitate weight loss. During this time, you burn between 600 and 750 calories. For the average person, this is enough to create a caloric deficient and facilitate weight loss. This is definitely a great deal of walking, but a comfortable pace of 3 mph lets you hit your goal in 90 minutes. You can cut down on your daily walking by adding jogging or running to your regimen. The average person jogs more than twice as fast as he walks, so you can cover your 7.5 miles in under 45 minutes if you pick up the pace.
Steps Taken
Everybody walks at a different pace, and it's difficult to know if you're reaching your 7.5-mile goal without a pedometer. Pedometers measure steps taken each day. Your 7.5-mile regimen equates to 15,000 steps. You can walk even further for faster weight loss. Once you lose the weight, can cut down your regimen to about 11,000 steps, or 5.5 miles, to maintain healthy weight.
Weight-Walking
Weight-walking adds intensity to your walking regimen, allowing you to burn more calories in a shorter distance. One- or 2-lb. hand weights increase weight loss by more than 10 percent. For proper weight-walking, hold one hand weight in each hand, maintain a comfortable pace and swing your arms normally. Keep your arms bent at about a 45-degree angle, extending the arm opposite of your extended foot.
Hydration and Diet
Walking and similar cardiovascular exercises make you feel hungry. If you drink and snack during a walking regimen, you will need to walk even further to burn off those extra calories. Snacks immediately before or during a walk also increase your risk of leg and abdominal cramps. In most cases, water is all you need to revitalize your body. Water contains no calories, and it replenishes fluids effectively. Drink at least 6 oz. water every mile.
References
- University of California Riverside: Walking Fit FAQs
- "The Complete Guide to Walking: For Health, Weight Loss, and Fitness"; Mark Fenton; 2008
- "Pedometer Walking: Stepping Your Way to Health, Weight Loss, and Fitness"; Mark Fenton, et al.; 2006
- "Weight-Walking: A New Path to Health and Fitness"; R. Schofield, Ph.D.; 2006
- "Fitness Walking"; Therese Iknoian; 2005
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