Walking is an easy way to burn extra calories, lose weight and reduce body fat. This low-impact exercise can lead to a significant amount of weight loss over time. The number of calories you burn depends on how fast you go, how many miles you go and how much you weigh. The persistent and vigorous foot can lead to weight loss of more than 20 pounds in just five months.
Gauging Calorie Depletion
One way to estimate your calorie reduction is by using a calorie calculator. This tool can be viewed online and is used to estimate energy consumption by weight. To figure out how many calories you have burned at a calorie calculator, enter in your weight, the number of hours/minutes went and the intensity of your workout.
Recommended calorie depletion and intake
To lose weight, according to the Mayo Clinic, you need to burn more calories than you consume. A pound is 3,500 calories, so a pound a week would have to go away to lose 500 calories a day. For a 135-pound woman, this means walking 1 hour and 10 minutes a day to burn one pound a week. For a 200-pound person, walk about 50 minutes a day every day of the week and you will lose a pound. A person who has a heavier weight burns more calories than a person who is lighter.
Your body needs at least 1200 calories a day to work, according to most health organizations, so make sure you do not fall below this amount, otherwise, your body will go into starvation mode and slow down the metabolism.
How many miles you should go for Weight Loss
For optimal weight loss, walk 4 miles per hour. A jog starts at about 5 miles per hour, so you should run between four and five miles an hour. This corresponds to a 15-minute mile. If you are looking to lose one pound a week, individuals less than 140 pounds should walk more than four miles on foot, and individuals over 140 pounds should go between 3.5 and four miles a day (every day).
Achieve Goals Weight loss
If you aim to lose 20 pounds, walk three to six miles each day for five months to get to your fitness goal. Shorter amounts of walking, like 30 minutes will improve your health but are unlikely to lead to a significant decrease in weight loss in a short time. If time is a topic, split your walks to 15-minute intervals four to six times a day. The faster and more often you go, the faster you will achieve your weight loss goals.