You probably ended up here because you want to lose weight. And in addition you probably don’t want to achieve this with super intensive exercises.
In this case you have definitely come to the right place! Losing weight doesn’t have to be difficult at all, by walking enough you can do it!
Table of Contents
- Is walking enough to lose weight?
- Anything else needed besides walking?
- 10.000 steps a day?
- How long do you need to walk?
- Tip #1 : Walk further and further
- Tip #2 : Make a plan
- Tip #3 : Use all your muscles
- Tip #4 : Increase your pace
- Tip #5 : Walk depending on when you eat
Is walking enough to lose weight?
Many people claim that running is necessary to lose weight, that walking itself is not enough.
Is this true?
No, this is absolutely not true. Walking is a very good way to burn calories that can be sustained for a long time.
Anything else needed besides walking?
Before you start walking you should realize that walking is not a panacea that will help you reach you target weight in no time.
What else do you need to keep in mind?
Good nutrition remains the most important thing to lose weight. If you eat back the calories you burn while walking you will not lose weight.
A good diet and sufficient water is therefore very important.
10.000 steps a day?
You’ve probably heard of it; people who strive for 10.000 steps a day. For these people this is often really ‘the sacred number’.
And we must say right away that the perfect number of steps does not exist.
However, 10.000 steps is a good goal to stick to.
Research has shown that taking 10.000 steps a day is more effective for your health than exercising 3 times a week.
How long do you need to walk?
How long you have to walk to lose weight is of course very dependent on your calorie intake.
That is why it can be useful to keep track of your calorie intake.
Below is the calorie consumption at different speed and weight during 60 minutes of walking.
| Weight → Speed ↓ | 60 kg | 70 kg | 80 kg | 100 kg | 120 kg |
| 3 km/h | 175 kcal | 204 kcal | 233 kcal | 291 kcal | 349 kcal |
| 4 km/h | 196 kcal | 229 kcal | 262 kcal | 327 kcal | 393 kcal |
| 5 km/h | 242 kcal | 282 kcal | 322 kcal | 403 kcal | 483 kcal |
| 6 km/h | 291 kcal | 340 kcal | 388 kcal | 485 kcal | 582 kcal |
| 7 km/h | 378 kcal | 441 kcal | 504 kcal | 631 kcal | 757 kcal |
Tip #1 : Walk further and further
This tip sounds very simple, but many people keep walking the same route.
If you have a good walking schedule in terms of frequency, it is advisable to try and walk a longer route.
The best is of course if you can complete a longer route in about the same time.
Tip #2 : Make a plan
Many people start walking without making a plan for this.
A plan ensures that you will walk more often.
Tip #3 : Use all your muscles
Your posture while walking is very important.
How to keep your posture while walking?
- Tighten your abs
- Keep walking upright with your chest out
- Move your arms rhythmically while walking
Tip #4 : Increase your pace
As we saw in the table earlier, with a higher pace you can burn more calories.
In addition, a higher pace also provides more challenge while walking.
Tip #5 : Walk depending on when you eat
It is important to include when you eat in your walking schedule.
Research has shown that walking after a meal provides extra positive health effects.
Lifestyle coach [5+ years of fitness experience]