Walking for Weight Loss
It is hardly a news flash that exercise is an essential component to any weight loss strategy. In addition to burning calories, exercise tends to curb the appetite, a one-two punch that accelerates the weight loss process tremendously. Walking is the exercise of choice for many people who are trying to lose weight because it is convenient and relatively easy.
Central to losing weight is the tracking of calories, both coming in and going out. The key to a successful weight loss program is to burn more calories than are taken in. Below are guidelines to help you calculate how many calories you will burn with whatever walking regimen you follow.
Studies have determined that a 150 lb person burns approximately 90 calories while walking one mile at a 3-4 mph pace. If the same ratio of calories burned to weight for a distance of one mile is consistent, 6 additional calories are burned per mile walked for every additional 10 pounds of weight. So using 6 calories burned per mile walked for every additional 10 pounds of weight as a unit of measure, then a 200 lb person would burn approximately 120 calories per mile, a 250 lb person would burn roughly 150 calories per mile, and a 300 lb person would burn about 180 calories per mile, more or less. Since there will be differences in walking speeds and individual metabolism rates, these approximations only provide ballpark figures to use as a general guide.
Even though these results are rough approximations, they are helpful in assessing how effective the frequency and distance of your walks is likely to be, and for formulating long-term walking and weight loss goals.
The following information should prove useful to anyone considering walking to lose weight.
Four laps around a track equals about one mile.
One mile is more or less equivalent to 20 blocks in New York, 16 blocks in the Midwest, and 10 blocks on the west coast.
It takes 15-20 minutes for the average person to walk one mile at a moderate to brisk pace.
Knowledge is power, but only if you use it!
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