A majority of people have lives of sedentary living nowadays. If you’re not getting your ideal weight it’s not an isolated issue. There are plenty of options to improve this. Walking is the most convenient exercise for people looking to lose weight and be healthier. In this article, we will find out what amount I should walk based on my bMI.
There is no need to invest money for equipment or a gym membership. You don’t have to go anywhere or find an instructor. All you need is an old pair of walking footwear and thirty minutes of your schedule!
Walking is also a great low-intensity exercise for those who are overweight and looking to shed the excess body fat. You can create your own plan for walking according to the BMI calculator and begin making progress towards your fitness goals now!
How Often do You Need to Walk for Weight Loss?
The benefit of being overweight is the higher you weigh, the easier it will be to lose weight. For those who are overweight, you are likely to begin seeing immediate improvements after a few days or weeks of daily walking.
The exact value of calories burned will depend on many factors , including your age, gender and height, weight and your pace. However, for an average person, an hour of walking can burn anywhere between about 210 to 360 calories. If you walk at a fast pace, you’ll be able to walk about 3 miles in this period. This may not seem like much but spread it out over five days and you’ll be burning between 1050 and 1800 calories.
One one pound of fat is almost 3500 calories. This means that with regular exercise, you could shed half a pound per week. It’s about 2 pounds in one month, without altering your diet, and taking just one hour of your working day. If you can walk 5 miles every day following the first month, you’ll be burning 3500 calories per week.
Take that all together and you could lose up to 4 pounds within the first months of running. This means you’ll lose 10 pounds over 3 months!
How to Decide Your Fitness Goals
The idea in losing fat is nice and right, however not having specific goals for weight loss could have a negative impact on some individuals. If, for instance, you do not have a realistic idea of the amount you could lose in three months, then you’ll be disappointed regardless of the result.
Before starting your workout, ensure you are aware of what your objective is and how you’ll get there. With the BMI calculator, you can determine the weight category you’re in. There are four general types that are on the BMI scale.
- 18.5 or lower, which indicates that you are not weighing enough.
- Above 18.5 and Below 24.9 which is considered to be the healthy weight range.
- Above 25 but under 29.9 that means you are obese.
- Over 30 is a sign of obesity.
If you’re above the BMI of 25, then you must begin making immediate changes to improve your fitness and health levels. Establish your goals for weight loss and determine how much body fat you’d like shed. Follow the guide above to assist you in determining the time frame you will need to achieve this.
Planning an Exercise Regimen
If you’re planning your workout program, there are a variety of options you could take. For instance, walking one hour, five days per week can allow you to lose half one pounds. However, walking for one hour and a half three days per week. There isn’t a set exercise regimen you must adhere to.
You could walk the whole 1 hour in one go, starting before dawn. Break it down into 20 minute increments that which can be spread over the whole day. It is also possible to visit the parks on a weekend and take a stroll for an hour and half in a straight line. It’s all about the best fit for you.
Walking is a remarkably easy exercise since you don’t have to buy the cost of a gym membership per month, or be restricted by accessibility of equipment. Put those running boots in the car and fit into 20-30 minutes anywhere you can find time in your hectic schedule. Walk around the neighborhood if do not want to spend time going to the park.
The process of managing your weight is a continuous process that never stops. If you’re working out in your day-to-day routine, you’ll be able to achieve the ideal BMI. Be sure to be committed to your goals and don’t worry about the small details. If you stay working hard, you’ll begin getting visible results within three months.
Should You Change Your Diet?
With all the information we’ve discussed so far It is crucial to keep in mind that the recommended daily calories intake for both women and men is 2000 and 2500 daily. To experience identical weight loss results in a single week of walking you’ll require cutting out 3500 calories in a week. This means reducing the amount of calories you consume daily by 500 calories, which is a quarter of the amount that is medically recommended.
This is not only not sustainable, it’s also dangerous. When we talk about diet adjustments to achieve optimal BMI, we’re usually speaking of the extra calories are derived from fizzy drinks, sugars, sweets or alcohol. Eliminating these foods from your diet will definitely improve your weight loss because you’re not eating unhealthy fats and sugars that your body doesn’t need.
It is not recommended that anyone who is overweight consume less than their daily calories of 2000-2000. If you begin walking, you’ll notice you’ll be much more hungry throughout the days. It’s because your newly active lifestyle is demanding energy.
Make a note of the calories you’re taking in each day, and boost your energy by developing a diet plan that is based on whole grains fresh fruits, vegetables beans, lentils and lean proteins. Take a snack of cereals and nuts throughout the day and make sure you’re drinking enough water. Don’t forget to bring an empty water bottle on walking.
How Much Should You Walk According to Your BMI?
If you’re living a lazy lifestyle and would like to change the way you walk, brisk walking is a fantastic option to stay in shape. If you’re just beginning with your fitness routine, any activity is beneficial since it can help you burn calories. A health professional can tell you that when creating an exercise program to lose weight, you should start slowly and slowly build to.
One Mile a Day
For the first few months the first few months, walking a mile per day is plenty. It should take no longer than 15 or 20 minutes. In the beginning the goal is to incorporate walking into your routine and make it an everyday routine. You won’t be able to keep the routine of exercise that you don’t like. If you force yourself to run for an hour and a half the beginning, you’ll become anxious about it, which is against the point of the whole task.
A mile of walking a day can burn about 100 calories. A walk of 15 minutes, five days per week, will yield 2000 calories per month, which is to say you’ll lose more than half of a 1 pound. It’s not bad for someone who is just starting out!
3 Miles a Day
Once you’re used to walking every day, you can extend your walk by 3 miles. It’s likely that you’ll be able to complete this distance in just one hour of strenuous walking, and burn 210 to 360 calories during the process. In this manner you’ll burn about 1800 calories or shed half 1 pound of fat per week.
If you keep this up, you’ll lose two pounds each month. It’s about 10 kg at the close of the year which might aid you in reaching your weight loss goals!
5 Miles a Day
If are determined to push yourself, you could incorporate 5 miles of strenuous walking into your day-to-day routine. Make a timer to visit the park either in the morning or at night after work. Begin with two 15-minute walks at appropriate times during the day, for instance during lunch breaks or when you do an outing to the grocery store.
A quarter of an hour of walking time is enough to cover five miles in a hurry. If you do this, you’ll burn 3500 calories per week, and shed four pounds in body fat per month.
The great thing about walking is that you are able to alter your daily routine. Take longer walks on weekends, and take smaller miles during weektime. Mix and match and experiment with new workout routines until you find one that works for you perfect. Don’t be afraid of moving things around when they’re not functioning!
Body mass index can give an excellent foundation to work with. Once you know the ideal weight you can start implementing a regular routine of vigorous walking, cardio and strengthening exercises. When you have an accurate picture of the weight you’d like to achieve, it’s simple for you to determine “how much should I walk?”
It’s not just about burning calories to aid in weight loss however. A daily moderate workout improves your physical and mental fitness levels and helps you avoid problems like heart disease as well as high blood pressure and boosts the overall health of your cardiovascular system.