Walking is the easiest and simplest way of physical movement. It has been proven that walking improves mood, protects health and helps in weight loss and maintenance of desired body weight. Check how many steps you make on average and whether it’s enough to lose weight.
In five months, if you walk on a regular basis, you can also take out ten kilos of excess, without going to the gym and exhausting diets. In addition, walking will shape your muscles, and your health will improve. Walking is an essential aid in weight loss, maintaining the desired body weight and fitness. Walking can even contribute to weight loss without changing eating habits.
How do you need to walk to remove excess pounds?
How many calories can you burn by walking depends on two factors: your body weight, and the way of walking. If you are walking at an average speed, which would be about six kilometers per hour, you will burn about 400 calories per hour.
The study showed that women who averaged 3.520 steps a day (about half an hour of walking a day) lost more than 2 kilograms a year without having to change their eating habits. Their harmful fatty tissue on the stomach has also decreased by 12 percent.
But you do not have to cross only six kilometers during the day. If you walk for another four kilometers, you will burn 300 more calories. Also, you can switch and short distances, only you have the body to adjust their daily activities. A pedometer can help you – a device to measure the number of steps you have taken. So you will have an insight into how much you walked that day, but how much you should still walk until the evening.
Here’s the math:
Kilometer and at – about 2,000 steps – burns 100 calories
Half a kilogram – 3,500 calories
To “take off” half a kilogram a week, you need to consume an extra 500 calories each day.
So, to lose 500 grams every week, you need to make about 10,000 steps each day.
How to find the time to walk when you have a job over your head? Well, change the habits.
Instead of automatically enter the bus and drive to and from work – walk. If you do not have the time or the power to cross the whole path, you can walk at least a few stations every day.
If you are driving in a car, park a little further away from the place you went to, and the rest of the journey will be quicker.
Do not use the lift, but instead go to the stairs.
How do you walk and not get bored?
Change routes. And, leave your favorite music, for example. Explore some of the city you do not know …
Another important thing: If you are planning a walk to become your substitute for exercise, concentrate on it. Because walking from window to window shop is not what will give the desired result. In order for the walk to have an effect, you have to take care of holding, walking with a uniform rhythm and being concentrated on your own body.
To start, walk three times a week for 20 or 30 minutes. You will soon feel that you can go faster and longer, until you have the strength for everyday walks of 30 to 60 minutes.