|Posted on April 21, 2012 at 10:05 PM|
You want to lose weight? Make sure you burn more calories than you take in. You either eat less or exercise more. Better if you do both. So, say you ate some fatty food and gained a pound of fats. That's 3500 calories in your body. To lose it you need to burn 3500 calories, as well.
Now, you don't expect to burn it all in one session. So you break down 3500 calories to 7 days and that means you need to burn 500 calories a day. Translate that to how walking burns calories. Start working out.
It's more important to walk distances than time your walk per session to, say, 30 minutes--although most health experts will recommend something like that. But walking slowly for 30 minutes won't burn you enough calories--unless your one step equals a jump covering 5 meters or so. Or you walk so fast for 30 minutes (run-walk).
To be sure, base it on distance than time. Whether you walk briskly or leisurely, you walk for at least a mile or two. Ordinarily, the base is losing 100 calories per mile walked by a 180-pound person. Hence, to burn 500 calories, you walk 5 miles, more or less. To burn 3500 calories, walk 5 miles daily for a week. So there you have a good idea how walking burns calories.
How it Works
When you start walking, exerting your first effort from rest to activity, from zero motion to initial motion, and you start slowly, you burn more calories than when you have walked for, say, 5 minutes, briskly. It all has to do with your momentum carrying you along. Speed momentum can help ease your walking, reducing your walking effort, and thus your burning calories, too. At the start, starting slow at 2 miles per hour, you burn about 57 calories after 2 miles, if you're a 100 pounder. But once you pick up speed, say from 2.5 to 3.5 miles an hour, you reduce your calorie burning if your walking speed plateaus on that level.
Some say it's better to rest after walking 2 miles and then start your walking momentum again from zero so that you burn more calories, instead of continuing your former speed. However, here's the good news for those crazy about brisk walking all the way from start to finish. At a speed from 4 to 5 mile an hour, you've programmed your muscles to exert more effort and burn more calories in the process. Calorie burning depends on your speed, distance, and weight. It's Weight (W) multiplied by Distance (D) equals Calorie Burned.
W x D = CB
If you're a 155 pounder like I am and you travel 3 miles walking daily, you burn 465 calories a day. So limit your calorie intake daily to 465 to maintain your weight. If you want to lose weight, limit the intake to about 400. That's how walking burns calories.
How I'd rather Do It
I love leisure walking so much. But I also love brisk walking, and jogging. So what I do is start with a leisure walk, then brisk walk, then jog. Then I rest by standing and walking slowly. Then I start the whole thing again. As I keep this routine regularly, I see to it that I discipline my calorie intake. I limit my carbo, up my veggies and fruits, try small pieces of pork and meat now and then, and balance these with fish. At times, healthy food can be so expensive, especially here in deeper Asia where I live.
So now and then you may find yourself eating extra on something you shouldn't. The more you should go out and walk-slim. The good news is, water therapy can take care of some junks you've put in your system in times when you had no choice. You can still walk your way to a slimmer fit if you know what alternatives you may do, and how walking burns calories in other effective ways.