How much you weigh has to do with a simple equation – it is the amount of calories you take in on a daily basis versus the amount of calories you burn off. In order to lose fat you need to either consume fewer calories or exercise more. To be as healthy as possible you might want to consider doing both.
A pound of fat is equivalent to 3500 calories. To be as safe and as healthy as possible a good goal to strive for is to lose one to two pounds a week. In order to lose one pound in a week’s time you will need to burn off 3500 more calories than you will take in over the course of the week. This is not as difficult to do as it sounds. Combining eating less with exercising more can put you on the fast track to losing stubborn fat.
Walking and Weight Loss
Walking is an excellent way to lose fat. The more you walk, the better it is for your waistline. To determine the amount of energy you expend when you walk you need to multiply your weight by the distance walked. The amount of time you spend walking is not as important as the distance you cover. For example, if you are able to cover a mile in 13 minutes or less then you will burn more calories per mile than someone who takes 20 minutes or more to walk the same mile.
If you are new to walking then you should first concentrate on how far you can walk before you contemplate how fast you are moving. Bear this basic rule of thumb in mind – a person who weighs 180 pounds needs to burn 100 calories for every mile in order for the walk to make a difference in the person’s weight.
What else is important to be aware of when it comes to walking to lose fat? Read on for some more ideas:
Walk in a Speedy Manner
Elaborating on the point above, picking up speed as you walk will get your heart pumping at a faster rate and it also forces your body to work that much harder. This is extremely beneficial when it comes to fat burning. Do not worry about walking as fast as possible until you have gotten yourself into a walking rhythm.
Once you have been walking for awhile then quicken your stride. It is important to give your body time to get used to walking at a swifter pace. Walk fast and then slow to a more relaxed stroll throughout your walk. This helps the body adjust.
Tackle the Hills
Walking uphill may seem like an uphill battle but it is a great way to burn calories and lose fat. It does not even have to be a huge hill. Even small hills or inclines can provide the challenge your body needs to fight the fat!
Don’t Go Empty-Handed
Add another challenge to your walk by investing in some weights. Not only will you burn fat but you will also help to tone your arms and chest area. Either buy hand weights or be creative and make your own – two bottles of water works equally as well.