Losing weight has never been easier, and it becomes a real challenge when you have to stick to a particular diet plan and exercise daily with a busy schedule. What if we tell you the best and easiest way to stay active that also helps you lose weight?

Walking is a free, simple, and easier to get active and lose weight. Though it is an overlooked form of exercise, you can lose one pound weekly by incorporating exercise into your daily routine. Keep reading to learn how to lose one pound a week by walking!

How Many Calories Can One Burn By Walking?

Many factors decide the number of calories you can burn by walking. But, it is well-accepted that you can burn more calories by walking faster if you weigh more. Let's see how many calories a person burns by walking:

How To Lose One Pound a Week Just by Walking?

Walking offers you a lot more than just physical fitness. It is an opportunity to breathe in fresh air, clean your mind, breath in fresh air, and boost your mental health. Not only that but once you understand how walking affects the metabolism and burns your calories, it can be a game changer. So, if you also want to lose weight by walking, below is the answer to your how:

• Walk After Easing The Meal: A walk after every meal is an effective way to lose weight. The walk improves digestion and regulates blood sugar levels. Therefore, you must walk 10 to 15 minutes after taking the meal. It will also add up to your overall daily activity. Besides that, you must also walk for 15 minutes before going to bed or after walking up. Getting plenty of physical activity is much better than your intensive workout once or twice a week.
• Wear A Weighted Vest: You can wear a backpack or weighted vest; it will add resistance. It is an effective way to increase the intensity of your walk. The resistance is especially beneficial for increasing strength and burning calories without increasing workout time. A boost in metabolism, development of muscles, and prevention of muscle loss are other benefits of this workout.
• Incorporate Walk-Runs: You can add small running intervals to your walk; it increases the walking intensity and helps you burn more calories. Also, it is a fantastic idea to challenge your cardiovascular health. The best thing is that these walk-runs are beginner-friendly, reducing stress and improving sleep habits. Both good sleep and low stress are necessary if you want to lose weight.
• Walk On An Incline: You can choose the treadmill or a route that involves the hills. When you walk up, it engages different muscles. Walking up also requires more effort, and this is what makes your walk more effective. The research has also proved that incline walking helps you burn more calories than simple walk. It also supports the muscle's health to keep the metabolism up during the weight loss.
• Add Bodyweight Exercises: You can add different bodyweight exercises like squats, tricep dips, calisthenics, burpees, or lunges to your walk. This way, you can target specific muscle groups, transforming your simple walk into a body-transforming workout. To incorporate these exercises into your walk, stop after every few minutes and do these exercises. You can also stop for exercise after half a mile. The strength-based exercises are more effective than cardio for weight loss. If you want to develop an efficient weight loss strategy, you can combine both.
• Focus on Form And Posture: When you are walking, always look ahead. It will increase the speed of your walk and also, it will lengthen the stride. When you are walking, always try to tighten your abdominal muscles. To focus on your form and pasture, walk in small intervals. This technique is also known as the build strength. The other benefit of this technique is that it keeps you safe from injuries.

How To Lose 2 Pounds In A Week By Walking?

The concept or idea behind both weight loss and gain is the same. In weight gain, you eat more calories than you burn; in weight loss, you eat fewer calories. Besides that, there are many other factors which had a great impact on your weight gain and loss. These factors include gender, age, genes, stress level, sleep quality, medication, and medical conditions. So, there are a lot of factors to decide whether you can lose two pounds in a week.

One pound of fat contains about 3500 calories. Therefore, if you want to lose two pounds in a week, you must burn at least 7000 calories within a week by walking. In other words, you must at least burn 1000 calories within a day.

A 155-pound person can lose 150 calories by walking for 30 minutes at 3.5 miles/hour. If you want to burn 1000 calories daily, walk for about 3 hours and 20 minutes daily. Many people may not like this routine, but it will take you to your target daily. If you start walking at a higher speed of about 4.5 miles per hour, a 155-pound person must walk for about 2 hours and 40 minutes to achieve the goal.

Conclusion:

How much you will lose weight depends on how much effort you put into your workout, how long you walk, and your calorie intake. Walking for 30 minutes only allows you to cut the extra pounds, but it depends on your technique. For instance, you may not achieve your goal if you are doing a casual walk. Instead, walking with weights, doing interval training, or walking at an incline will make a clear difference. So, stop strolling and increase your pace if you want to shed extra pounds!