Walking Every Day Help Me Lose Weight

Will Walking Every Day Help Me Lose Weight?

 

Walking provides a convenient, moderate-intensity workout that you can perform anywhere. Even if you don't have time to go to the gym regularly, you can probably fit brisk walks into your daily routine. Walking every day can help you burn the calories necessary to lose weight and keep it off, and it can also help you improve your health in other important ways.

Calorie Deficit

To lose weight, you must create a calorie deficit by burning more calories than you consume. Walking every day can help you burn more calories. To create a greater calorie deficit, supplement walking with other forms of exercise or follow a reduced-calorie diet.

Time Frame

Healthy weight loss should occur gradually. People who lose weight at a steady rate of about 1 or 2 lb. a week typically maintain a healthy weight more successfully once they reach it, according to the Centers for Disease Control and Prevention. You must burn 3,500 calories more than you take in over a period of days or weeks for each pound you want to lose. Thus, in order to lose 1 lb. each week, you'll need to burn 500 more calories than you consume each day. Walking can help you burn those calories.

Calories Burned Walking

One hour of walking at 2 mph can burn 183 calories for a 160-lb. adult, 228 calories for a 200-lb. adult and 273 calories for a 240-lb. adult, according to the Mayo Clinic. One hour of walking at 3.5 mph can burn 277 calories for a 160-lb. adult, 346 calories for a 200-lb. adult and 414 calories for a 240-lb. adult. The number of calories you burn with your daily walks will depend on your weight as well as the duration of the walks, the speed at which you walk and the incline level on which you walk. To burn more calories, increase your speed or walk for more time.

Benefits

In addition to helping you lose weight, walking can benefit your health in several other ways. Regular physical activity can help reduce your risk of heart disease, diabetes, metabolic syndrome and depression, according to the CDC. Walking can also help you lower your blood pressure and bad cholesterol, increase your good cholesterol and build stronger muscles and bones.

Considerations

Warm up your muscles with five minutes of slow walking, and then stretch before you begin the rest of your walk. Walk slowly again after your walk to let your muscles cool down gradually. Wear comfortable, well-fitting shoes for your daily walks to avoid foot injuries or blisters. If you walk near busy streets, wear bright colors so you remain visible to drivers.