How can I lose weight by walking?

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Walking is a great form of exercise that can help you lose weight. To lose weight you need burn more calories than you consume, in order to accurately measure this you need to accurately measure total calories burned and consumed daily. The best way to accurately measure how many calories you burn during walking is to wear a device like the bodybug or exerspy which will accurately measure your total caloric expenditure throughout the day. Diet journals like fitday.org can help you accurately estimate the number of calories you consume each day. It’s important to measure calories expended and consumed using devices and journals, because studies routinely show people underestimate how many calories they consume and often over estimate how many calories they burn.  If you accurately measure intake and expenditure you can more easily make adjustments to get a calorie deficit.

Here are 4 secrets to walking off weight:

  • Use your shoes to curb a craving. When all you can think of is chocolate, or you're salivating over the thought of a salty snack, get up and take a walk (but not to the convenience store!). Chocoholics experience a major dip in cravings just 15 minutes after a walk, unlike people who don't get up and move around.
  • Start small. Shorter walks could be all you need to do to lose weight during your first three months of walking. In a 12-week study of significantly overweight women, those who walked for 30 minutes, five days a week, lost weight at a rate similar to women who walked twice as long -- 60 minutes, five days a week.
  • Get speedy every now and then. Alternate your regular walking pace with intense one- to three-minute intervals -- "intense" meaning conversation is tricky but not so hard that you want to stop talking altogether. Then, dial back to your regular pace for a minute or more to recover. Repeat as often as you can for as long as you want. "This isn't an exact science, so don't worry about a magic formula," says Gregory Florez, an American Council on Exercise spokesperson in Salt Lake City. "Play around with it. Walk fast toward the next stop sign, then slow down, repeat. However you do it, varying your intensity and exertion will dramatically increase the calorie burn during your walks."
  • Other times, don't worry about speed. If you just can't go any faster, Florez recommends these other tools for boosting fat loss:
  • Frequency: When you think you're not losing, add another session of walking to your week.
  • Intensity: When you've done that, add some hills to make your walk a little harder. You want to be between 12 and 15 on the Borg Perceived Exertion Scale (0 on the scale is sleeping, and 20 is a full-out sprint where you are panting and feel ready to faint). "You should be able to carry on a conversation, but every other sentence you should have to take a deep breath."
  • Time: Just walk a little longer each session. Add 10 minutes to your walk every day and you'll have amassed an extra 70 minutes that week. Easy, no?

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      Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.