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10.05.2016
Walking or running can help you lose weight as fast as almost any activity, but the key to weight loss is how many calories you’re burning when you exercise. Losing weight is all about burning more calories than you consume, and 3,500 calories equates to about 1 pound.
In the 1990s, when people stared to use pedometers to track their steps, the idea of walking 10,000 steps a day was used in the marketing of the devices.
There is some dispute whether the longer time spent walking a certain distance, as compared to the time spent running the same distance, actually burns more calories because you're actively engaged longer. Walking is the best way to lose weight, it takes time to get off the extra weight through this process, but you definitely have chances of getting rid of that extra weight through walking. As we mentioned, if you want to lose weight just by walking – then you should definitely get a pedometer. This is extremely important, because if you know how many miles you are walking every day, then you will know how many more you will need in order to burn additional calories. Well, many people should have 2,000 steps in one mile in order to burn calories and lose weight. Now we are going to show you some useful tips on how to adapt your walking, when you have a busy day and you can’t reach your goal of 10,000 steps. If you have the resources, then you should get more sophisticated pedometer, which will show you the number of pounds you’ve lost and how many calories did you burned. You should change your track and your daily habits, because if you use the same track every day, at the same time – well, it will become a very boring routine.
You should walk in different places, parks, neighborhoods, or put on some headphones and listen the music you like.
Well, if you are serious about this and you want to start with this daily walking routine – then you should consult your doctor first. We think that this is the easiest and the best way to lose weight, without any intense exercises and without using any specific diet plans. Any kind of activity, even a leisurely stroll, burns calories, but the faster you walk, the more you burn. If you walk through a hilly terrain, you burn more calories while going uphill, fewer calories going downhill but more overall than if you walk where it’s flat.
A former reporter and editor with the "Sarasota Herald-Tribune," he currently oversees such publications as the "Cleveland Clinic Heart Advisor" and UCLA's "Healthy Years." Roland earned his Bachelor of Science in journalism from the University of Oregon. So if you walk or run off 500 calories every day for a week, you’ll lose around 1 pound per week. However, it takes about twice as long to walk a specified distance as it does to run that same route. But don't discount walking 4 miles a day, especially if you are recovering from a joint accident or other physical ailment that might lead to restricted physical performance.
The exact amount of calories that you can burn just by walking depends on 2 factors: your body weight and walking pace. And, you will also know if you need to take longer steps or walk longer distance for that day, if you want to get the desired results. You can start slowly, and lose less weight and then you can increase the number of steps to 10,000. But many people have less desire for walking, because of the bad habits or daily routines they’ve developed throughout the years. You should see your doctor, in order to tell you if you are healthy enough for this walking challenge.
Just walk – walk every day, walk to your work, to school, to the park, walk every day. Up the ante everyday by adding an 5 extra minutes at a brisk pace (where you can speak fairly easily but are slightly breathless) and you'll burn an extra 21 to 28 calories every time you walk.


He has performed, presented and published research on a variety of psychological and physical health issues.
A 170-pound person burns 267 calories at 3 mph, 405 calories at 4 mph and 648 calories at the very brisk pace of 5 mph. You can increase the intensity and burn of your treadmill workout by walking on an incline.
A few sodas, snacks or super-sized portions at the dinner table can easily more than make up for those calories you walked off. If you’re going to cover 4 miles a day, you will lose weight immediately, simply by burning hundreds of calories with each run.
For example, a 200-pound person running 4 miles a day would burn a little more than 500 calories during that run.
While there is nothing particularly special about that distance -- other than that it’s a nice, round number -- a person who is walking briskly can walk about 4 mph. So if you're looking to save time with your workout, crank up the speed from a walk to a run to maximize your efforts.
While running 4 miles a day may seem like a great idea at first, check with your doctor about any limitations you should consider. How much weight you will lose, depends totally upon a number of variables like, what, when and how much you eat every day; how often you walk and with what intensity.
Here are some statistics – did you know that you can burn up to 400 calories in just one hour?
This will give you an extra motivation and it will boost your chances to get the desired results and lose the excess weight. Take this for example, in case you walk 8,000 steps every day and you still have the same weight, then the number of steps that you should add in your daily routine is just a mathematical problem. The pedometer will monitor your steps, how many calories did you burn for that day and how many miles you walked that day. And as we said, you should get a good pedometer, which will record each step you take and each calorie you burn. So, if you want to walk, then you should concentrate your eyes on the 100 feet in front of you.
And for those who carry enough extra pounds that running presents the possibility of an ungainly spectacle you would rather not put on public display, rest assured that anybody can walk and maintain an air of dignity.
If you’re hosting super-sized fat cells, you will burn more calories when you propel that fat mass of yours along the walking trail.
A 170-pound person who burns 406 calories walking at 3 mph boost the burn up to 537 calories walking on a 5-degree incline. Load up on vegetables, avoid high-calorie and fatty foods and eat a balanced, properly portioned diet to assure that the weight you lose walking is lost for good.
And you can always start out walking, before moving on to running, to help burn more calories in a given time period. It will also depend on your physical levels throughout the day.You must walk fast or do brisk walking to lose weight. Well, if you want to lose 400 calories, you need to walk with average speed of 4 miles per hour. You need to add steps per the amount of calories you need to burn – the explanation is in the text below. You should hold your chin up, squeeze your glutes and tighten your abdomen in the same direction with your spine. Then, you should raise your walking routine, until you walk 30-60 minutes every day of the week. Walking has many benefits, but how much weight you lose depends on how much you weigh, how fast you walk and the nature of the terrain you walk through or the tilt of your treadmill.


It causes your lungs to work hard to take in extra oxygen, which is used to stoke the calorie burn. A person who weighs 140 pounds burns 220 calories walking for an hour at 3 mph, but the 200-pound person burns 314 calories -- more than a 50 percent increase in calories burned. The speed at which you lose weight, however, will depend on how many of those miles are run or walked.
Walking at 3 mph for about 80 minutes would also cover about 4 miles and would burn more than 950 calories. It is not easy for the ones who are obese, but you can start off by walking 30 minutes a day, and gradually increase the pace and time later on.
All you have to do is add more steps in your daily routine and you will get the desired results.
Even the AMA (American Medical Association) recommends that you should use pedometer for better weight control and more efficient weight loss. If you keep your body this way, then you will get the best results from your walking routine.
We really hope you enjoyed this article and don’t forget to share it with your friends and family. Ultimately, how much you lose walking an hour daily depends on how well you mind your diet.
Walking pumps up your heart rate, so your blood can deliver raw material to your muscles and carry off by-products of metabolism. Even though walking is less intense, if you cover the same amount of ground, you'll ultimately lose more weight by walking.
One major problem that people face these days while walking is that they tend leave walking in the middle due to boredom, which should not be happening. One of the best function is that pedometer can tell you how many steps you took during the entire day. Walking at least 30 minutes a day at a moderately intense level lowers your risk for many health conditions, including viral illnesses, obesity, diabetes, heart disease, high blood pressure and some types of cancer.
You will see your weight come off more quickly than your thinner peers’ weight comes off. Less stressful to your bones than running, walking nonetheless causes some impact stress to your ankles, knees, hips and spinal cord, which strengthens your bones and reduces your risk for osteoporosis. Or, you can walk shorter distances – all you have to do is adapt it with your daily schedule. The 170-pound person walking an hour at 3 mph burns 267 calories per day, so it would take 3,500 divided by 267, or about 13 days to burn a pound. Yes, walking is great – you can shape your muscles, improve your health and lose weight from your body.
You should get a pedometer, because it will assist you to burn more calories while walking and implementing your daily plan. You will love it too, once you get to know the principles of walking in order to lose weight.
This exercise routine is very simple – all you have to do is follow the simple instructions.



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