5 months of regular walk means 20 pounds less!
No need of going to the gym or follow some strict diets because this way you will tone your muscles while losing weight and inches from the waist.
How to walk in order to lose weight
In 1 hour walk with speed of 4 miles per hour you can burn 400 calories. Walk 3 additional miles and burn 300 calories plus that day.
Pedometers and weight loss
Use a pedometer or some wrist band to monitor your progress, it doesn’t weigh at all and it informs you of the number of steps you’re taking during the day.
How much steps are needed for weight loss?
2000 steps in one mile could burn 100 calories .
1 mile-100 calories burned and 2000 steps
1 pound-3500 calories
Losing 1 pound per week-500 calories per day
Walk 10000 steps per day to lose 1 pound in 1 week
Useful tips for healthy weight loss:
– Stop using the bus and walk to work or from work to home.
– Always park the car a bit further and walk the distance.
– Avoid cabs, buses, and elevators if you have time .
– Walk with your children to school.
The American Medical Association recommends pedometer for a more efficient and controlled weight loss.
How to keep the interest for walking:
1.Walk in different areas, neighborhoods, parks, you can also listen to music while you walk or invite a friend or a family member to make you company during your walk.
2.Concentrate the eyes, hold your chin up, squeeze the glutes, and tighten the abdomen in the same direction with the spine.
3.For daily walking routine start with three days weekly for 15 to 20 minutes. Then progress to a longer distances and reach 30 to 60 minutes of daily walking.