How to Lose Pounds through Walking

Exercise can be as simple as taking a walk. Not only will you improve your cardiovascular system by walking at a brisk pace, but you can also lose weight by walking. The trick to successfully losing pounds and inches through walking is simple. You have to walk at a suitable intensity to burn enough calories.

A regular walking regimen can help lower your blood pressure and cholesterol, increase bone density, burn calories and make your heart happy. And you already know how to do it.

Step 1:

Get your gear. You need good waterproof sneakers made for walking. Buy a pedometer to count the number of steps you take during your walks. It takes about 2,640 steps to walk a mile.

Step 2:

Set a goal. Learn the number of steps or miles you normally walk in a day and from       there increase the amount of walking you do. Try to walk an extra mile the first week, and add an additional mile the second week. Keep adding miles until you are walking up to three miles a day. Your goal is to burn as many calories as possible during your walk, because there are 3,500 calories in a pound of fat. Burning an extra 500 calories a day by walking will help you burn off a pound of fat per week.

Step 3:

Walk consistently. Set aside time each day to walk. You will have to do this anyway when you increase the number of miles that you walk. You will also need to walk at a set, consistent, brisk pace when you first start to walk. You should be able to speak in short sentences of about three to four words while walking, but it should be difficult for you to sing.

Step 4:

Challenge yourself with interval training. Walk at a very brisk pace (as fast as you can) for about 10 minutes, and then walk at a slower pace for 10 minutes. You can also walk briskly up inclines if you have a treadmill or a hill near your home, and walk at a slower pace on a flatter incline.

Step 5:

Intensify your walks by adding weights. Use a weighted vest instead of dumbbells or ankle weights. The extra weight will help you burn more calories while walking. A weighted vest will not change your center of gravity and will keep your hands free while exercising. Try on several and choose the weight that is comfortable for you.

Filed Under: Health & Personal Care


About the Author: Andrew Reinert is a health care professional who loves to share different tips on health and personal care. He is a regular contributor to MegaHowTo and lives in Canada.

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