How much walking do I need to do to lose weight?

The key to losing weight is consuming fewer calories than you burn.  Walking is a great way to help you burn body fat and calories.  The basic rule of thumb is to perform 20 to 30 minutes of moderate exercise daily.  A great goal for walkers is to get in 10,000 steps per day.  Be sure to monitor your food/calorie consumption to help ensure that you maintain a caloric deficit each day.  By increasing your caloric deficit by 500 calories per day, you can lose 1lb per week (3500 calories = 1 lb).  You can achieve this goal by increasing your caloric burn by 300 calories per day and consuming 200 calories less per day.

Your first goal is to figure out the amount of calories you are consuming versus the amount of calories your body will burn while at rest.  Figuring out your resting metabolic rate will assist in knowing the amount of calories your body burns while at rest.  You may complete this via an online search but the numbers are not going to be as accurate.  Schedule an appointment with your physician to get a true accurate reading.  Following, you will know how many calories your body burns on a daily basis.  Your next step will be to acknowledge that 1 pound of fat is equal to 3,500 calories.  In order to lose 1 pound of fat per week, you must burn at least 500 calories.  You may accomplish this by decreasing the amount you eat to burn extra calories while at rest and burn additional calories through exercise.  All of this will allow you to successfully and safely lose weight on a weekly basis.

The recommendation by the American Academy of Family Physicians is to walk at least 30 minutes 5 days a week to be able to lose weight.

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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.