Do you want to know How many miles should you walk a day to lose weight? We have the answer. Take it easy, don’t be scared. It’s not so bad.
Although everyone’s body is different, there is a simple formula to start losing weight: eat less and move more. Surprised? We were clear that you already knew. However, if you are one of those who have wondered how much distance is necessary to lose weight, let’s dive into the details.
Believe it or not, walking can transform your physical and mental health, prevent heart disease and various types of cancer, and reduce the likelihood of anxiety or depression. But how much?
“Walking is the perfect exercise, as it is a very simple, free, and positive activity for the health, that does not require any special equipment or training, and can be done at any age,” says Courtney Meadows, a personal trainer, and expert in Physical conditioning.
You should walk about seven and a half kilometers a day to lose one kilogram, a healthy goal according to doctors and experts
How many miles should you walk a day to lose weight?
A person walks an average of about 2,000 steps in a mile, burning about 100 calories, according to Meadows. “Half a kilo of fat is equivalent to 3,500 calories,” he said in ‘Popsugar’. So to lose half a week, a healthy goal according to experts, you would need to burn 1,000 a day. “That means you should aim for 7.5 km a day, which is equivalent to 10,000 steps” he adds.
Time– How many miles should you walk a day to lose weight?
You already know that you don’t have a lot of time to start exercising, but we also give you the exact minutes you should walk a week in order to lose weight. For a basic level: between 22 and 30 minutes a day for five days a week. In total, 150 minutes per week to distribute them as you want.
“You can even try with intervals, which will maximize cardiorespiratory benefits,” says the expert. Try walking for 30 seconds at a pace where you could still carry on a conversation, and then for the next minute, walk fast enough that you need to take a deep breath.
Walking burns stomach fat and helps you lose weight, but only if you follow these tips
If you think there is no point in exercising for an hour outside of the gym, think again. Doing 30 minutes of any aerobic activity (such as walking) can help you have a flat stomach, reduce your waistline, and prevent heart disease or type 2 diabetes.
Numerous studies, such as the one published in the ‘International Journal of Obesity, which concluded that brisk walking is essential for fat reduction, and another from ‘Environmental Health and Preventative Medicine’ which found that women who walked fewer than 7,500 steps per day had more gut than those who met or exceeded that goal, support this theory.
“While walking can definitely help burn stomach fat, it is not as simple as it sounds,” Steven Goelzer, certified personal trainer and metabolic specialist in California, tells ‘Pop Sugar’. ” It depends much more on hormones than on the type of exercise you are doing. If you do low-intensity activities it should burn a high percentage, but the volume of training required does not fit into the schedules of most people. The metabolism of each you also help determine How many miles should you walk a day to lose weight, “he explains.
Change your habits-How many miles should you walk a day to lose weight?
There are two types of fat lodged in your abdomen: the subcutaneous, which is just under the skin and is the one that produces flaccidity, and the visceral, which is deposited around the organs. “The latter has been scientifically proven to create hormones and cytokines, the substances that cause belly inflammation,” says the expert. “And not only that, the patterns for its elimination are highly influenced by genetics, he adds.
Avoid walking in hot weather and right after eating
Lifestyle plays an even bigger role – it‘s essential that you eat right and work to keep stress at bay. Of course, walking can help with both of these things, but all together they factor in how much belly fat you can burn. “Too many things contribute to saying that a single factor will make the loss of stomach lipids easier,” Goelzer says.
To stay healthy and maximize shape to eliminate cartridge belts, the coach recommends walking six times a week for 30 minutes or more. Regular exercise and consistent adherence to a long-term program, along with a regimen and stress management, is your best bet for heart attack health.
“We often fall into the trap of thinking that to exercise we have to follow a series of somewhat tedious steps: drive to the gym, change clothes, walk on a treadmill for half an hour, shower, change clothes again and then drive home. Actually, walking in the park, climbing a flight of stairs, or doing some weight loss exercises are the most effective ways to achieve our goals. “
Other tips-How many miles should you walk a day to lose weight?
Do it quickly. According to the American College of Sports Medicine (ACSM), it is advisable for a healthy adult to walk at a speed that ranges between 4.8 km / h and 6.4 km / h. Also, you need to measure your heart rate. The intensity is one of the most important factors: adequate physical exercise is one that requires a heartbeat between 60 and 80% of maximum heart rate.
According to numerous studies, brisk walking is essential for fat reduction.
Although it may seem silly, the truth is that getting shoes adapted to your kilos, sex, age, and type of footprint are other factors that influence the achievement of your goal: a flat stomach. We must discard garments designed to sweat. “With them, you only lose water and not fat, causing excessive and harmful dehydration,” explains the coach. And above all avoid two situations: when it is very hot and just after having eaten.
Pedometers and weight loss
If you are trying to How many miles should you walk a day to lose weight?, one of the best things you can do is boost the chances of success for your efforts, is to go out and buy a good quality pedometer, or a wrist strap that can monitor your daily activities.
The pedometer is a very useful device that you can attach to your clothes near your hip area. It is light in weight and has a variety of features.
The main feature is that it counts the number of steps you take during your training or throughout the day.
In order to know how many miles you need to cover to lose the extra pounds, you need to know how many you are currently covering.
In this way, you will know how much you need to increase your steps or distance each day in order to be able to see a difference in the number on the scale.
For example, if you are currently taking about 8000 steps with your existing routine and daily habits and are maintaining weight, the number of steps you need to increase for your daily distance to lose weight is simply a matter of math, increase your mileage according to a number of calories you want to burn.
How to keep it interesting
- Walking the same path can get boring so keep your routine interesting by changing things up a bit .
- Walk outside in different parks and take some music with you so that you can enjoy, motivate and energize yourself to complete the walk.
- Don’t let the cold weather stop you from doing your daily walk. Invest in a treadmill and place it near a window or television. You can enjoy the view of nature by looking out the window or watching television and enjoy every minute of your favorite show.
- You can also invite a friend or colleague to walk with you.
- Keep it interesting by changing your routine as much as you like .
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