How Can I Walk Around My Backyard To Lose Weight?

The basic principle behind any successful weight-loss program is expending more calories than you consume. Losing weight slowly by eating a sensible, low-calorie diet and exercise are the recommended way to accomplish this. Any type of activity you engage in will use calories, but more vigorous exercise that works the cardiovascular system is recommended. Consult a doctor before beginning any weight-loss regimen.

Calories

To lose 1 lb. of fat, you need to expend 3,500 more calories than you consume. Most experts, including the Mayo Clinic, recommend losing no more than 1 to 2 lb. a week. You can start the weight-loss process by dropping 250 to 500 calories a day from your diet. This will lead to a caloric deficit of 1,750 or 3,500 calories a week, or a loss of 1/2 to 1 lb., even before exercising. Dropping the calories will only work if you are consuming as many calories as you are expending. If you were eating 3,000 calories a day, but only expending 2,000, dropping 500 calories won't create a deficit. Keep track of your caloric expenditure and intake in a journal to keep you focused.

Diet

Consuming fewer calories doesn't mean you should forgo nutrition. The U.S. Department of Agriculture recommends eating lean meats, poultry, fish, nuts and eggs. Fresh fruits and vegetables, whole grains and low-fat dairy products are also recommended. Eat at least three meals a day and avoid eating large meals. Space meals three to four hours apart to allow for proper digestion and to keep your metabolism regulated. Eating healthier will help keep your calories lower and give your body the proper nutrients it needs to function. Avoid high-calorie snacks and junk food that is high in fats, trans fats, cholesterol and added sugar and salt.

Exercise

To lose weight, the American Council on Exercise recommends doing cardio exercises, such as jogging or running, for 45 minutes or more at a time five to six days a week. The intensity of the exercise should be enough that it makes your heart beat faster and makes you sweat. If you haven't exercised in over a year, or ever, walking in your backyard for 20 to 30 minutes at a time can be a good way to start. Gradually build your way up to more vigorous exercise. Exercise not only burns calories, it boosts your metabolism and reduces stress.

Backyard

Walking in your backyard will burn calories, but yard work and other common activities will also accomplish the same goal. For example, a person weighing 180 lb. who walks at a pace of 2 mph will burn 204 calories in an hour, according to Nutristrategy.com. The same person mowing the lawn pushing a power mower will expend 449 calories in an hour, and if they are doing simple gardening tasks, they will burn 327 calories an hour. Walking in your backyard will help you lose weight, even if you choose it as your sole form of exercise, as long as you expend more calories than you consume. However, you will not lose as much weight as you would if you did more vigorous cardio exercises, and your metabolism will not increase as much during periods of rest.

Considerations

Consult a doctor before beginning any type of weight-loss regimen. A doctor may give you a special lower-calorie diet if you are obese, or if you need to jump start your program. Avoid crash diets that are very low in calories. They can harm your body and make it think it's starving, which can lead to binge eating and eventual weight gain. Unless a doctor recommends otherwise, men should not consume fewer than 1,500 calories a day, and women should not drop below 1,200 calories a day, according to MedlinePlus.