Walking and Weight Loss: Facts, Benefits and Techniques

Editor's Note: This article has been recently updated with latest information and research studies.
 

Exercise doesn’t have to involve expensive exercise equipment, overpriced gym memberships or complicated exercise programs. You don’t have to exhaust yourself daily just to lose* weight. Something as simple as taking a daily brisk walk can help you burn calories and lose* weight. It can also be your weapon to maintain your weight and manage stress. In fact, walking is one of the best forms of exercise since it is easy and can be done almost anywhere at any time. Walking also offers many other health benefits.

Health Benefits of Walking

Walking and Weight Loss

Walking is an excellent form of exercise that is good for your heart. Brisk walking regularly can be helpful in reducing* high blood pressure and lowering cholesterol which are both contributing factors for heart disease. According to a long-term Nurses’ Health Study conducted recently, three hours of brisk walking per week (30 minutes a day) can decrease* a woman’s risk of heart disease by up to 40%. Harvard researchers also found that one hour of brisk walking done at least five days a week can cut a man’s risk of stroke by 50%.

Walking is also effective for weight loss* or treating obesity. Of course, you need to lower caloric intake if you want to lose* weight. Walking can only give you faster and more significant results. Some studies also found that walking strengthens the bones and joints. It is easier on your joints compared to high-impact exercises like aerobics and running. However, it also offers the same benefits when it comes to reducing* risk for osteoporosis, joint conditions and other serious diseases.

How Many Calories Can You Burn from Walking?

The amount of calories burned from walking depends on how much you weigh and your fast you walk. Generally, walking burns about 3-6 calories per minute. Some researches indicate that brisk walking for 30 minutes burns about 120 calories. Again, this number can increase* or decrease* depending on your weight and pace. The advantage of walking is that you don’t get tired easily so you can do it for a longer time period compared to other exercises like running. This is also the reason why it is great for weight loss*.

How Often Should You Walk for Effective Weight Loss?

For the best results possible, you should walk around 1 to 2 hours a day, five days a week. This may seem like a lot of time but you can divide your walking workouts into two or more sessions a day. You can do it before you go to work, during lunchtime and after dinner depending on your preference. For faster weight loss*, you can combine walking with the use of the best weight loss* pills. You just have to make sure that the supplement for weight loss* you purchase is safe and effective.

Other Ways to Lose* Weight

Aside from walking regularly, there are many other exercises that can help you lose* weight faster. You can try weight training, swimming, boxing or any other activity that increases* your heart rate significantly. Remember that the key to losing weight is your diet. You need to precisely estimate your daily caloric intake. To lose* weight, you need to create a caloric deficit daily. There are many online calculators that can help you determine your daily caloric intake and how much you need to cut for optimal weight loss*.

The Power of Weight Loss Pills

There are many features of weight loss* pills that can help you when it comes to weight loss*. There are products that can help suppress* your appetite. This helps you reduce* food intake which is crucial when it comes to losing weight. There are also weight loss* pills that can help boost* your metabolism. Weight loss* is often difficult because most of us are stuck with a sluggish metabolism. Another common problem of dieters that is addressed by weight loss* supplements is low energy. Some products contain ingredients that increase* energy levels. There are also some products that offer all of these features for optimum weight loss*.

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Author

Expert Author : Kathy Mitchell (Consumer Health Digest)

Kathy Mitchell is a journalist and web content specialist covering a range of health topics, from breaking health news and fitness to health issues and regulation of pharmaceuticals, medical devices and nutrition.