How Much Walking For Weight Loss

 

Walking has got to be the most accessible form of exercise. You don’t need any special equipment or clothing, just a comfortable pair of shoes and away you go! It’s a great way to reach your target BMI yet it gets discounted in favor of expensive gym memberships or the popular Couch to 5K running programs.

So how does it work and how much walking for weight loss do you need to do to reach a healthy BMI?

• The ideal target for weight loss is walking 5 miles a day. This will burn around 3,500 calories a week, the equivalent of one pound of excess fat.
• Build up to walking 5 miles a day gradually. If you have a high BMI, and you’re carrying a lot of excess weight, your calorie burn rate will be much higher. Just walking 1-2 miles a day may be enough to lose weight.
• You don’t need to walk 5 miles all in one go. If you’re short of time, split the distance into 2 or 3 short walks.

When it comes to burning calories, walking is almost as good as running, especially if you’re walking at a fast pace. While running is a big step if you haven’t laced up your trainers since high school, most people can manage a walking for weight loss program.

In theory, diet is more important than exercise for weight loss but that’s only because it’s easy to undo some of the benefits of walking by rewarding yourself with high-calorie treats. Don’t head to a cafe for a latte and a cake after finishing your walk!

Personally, I’d choose exercise any day over dieting. The recommended calorie intake for a woman is 2000 a day, (it’s 2500 for men).

I’d have to cut 500 calories from my daily diet to lose one pound a week. That’s a quarter of my food intake and it’s the reason every diet I’ve ever tried has failed. It makes me too hungry.

Now I’m not going to say what you eat isn’t important. It’s the biggest reason people gain weight. Most people eat more calories than they burn every day. You still need to cut out those excess calories – the donuts, M&Ms, burgers, and cakes – if you want to lose weight by walking.

It’s just that the deficit you need to lose weight will come from walking.

Eat a healthy diet built around whole grains, fresh fruit, vegetables, beans, and lentils, with just a few handfuls of nuts and seeds, and walking for weight loss works.