The amount of calories that can be burn while walking depends on two factors: your body weight and walking place. You will burn 400 calories in one hour if you are walking with an average speed of 4 miles per hour.
So, you don’t need to walk only 4 miles in one day. You can walk an additional 3 miles and burn 300 more calories that day. You can also walk shorter distances, all you need to do is to adapt it with your schedule. A pedometer will assist you to burn more calories while walking and implementing your daily plan.
Pedometers and Weight Loss
If you intend to lower your weight with walking, you should buy a pedometer or wrist band that can monitor your daily exercises. This will boost your chances to achieve your desired results.
A pedometer is a helpful accessory and you should wear it close to your hip area. It doesn’t weigh much and has a lot of properties. One of the best property is that it can tell you how much steps you take during the day.
If you know how many miles you are walking in one day, you will know how many more you will need in order to burn additional calories. You will know if you need to make longer steps or distance through the day in order to notice an improvement in the number on the scale.
In case you are having 8,000 steps in your daily routine and still maintain the body weight, the number of steps that you should add in your daily routine is only a mathematical problem. Adding your mileage as per the number of calories you need to burn (more details explained in the text below).
How Many Steps to Take to Lose Weight?
Most of the people need to have 2000 steps in one mile in order to burn calories and lose weight. You can burn 100 calories in one mile. The pedometer will monitor your steps, noting how many calories are burnt and how many miles you walked that day. Some extra working out is not necessary. All you need to do is to add more steps in your daily routine.
1 Mile = 2.000 steps and 100 calories burned
1 Pound – 3.500 calories
Losing 1 Pound of weight weekly = 500 calories daily
You will need to have 10.000 steps on a daily basis in order to lose 1 pound in a week
Here are some tips how to adapt your walking when you have a busy day if 10.000 steps seem too much walking (you can start slowly and lose less weight and then increase the number of steps to 10.000)
– Don’t use the bus always, you can walk to your home or work, or you can simply get off the bus on the halfway of your destination
– Don’t park your car on the destination where you need to get, park it somewhere far away and take a walk
– You can walk to the station and forget about taking a taxi or a bus
– Never use the elevator, instead take the stairs.
– Walk with your children to school
– If you have more sophisticated pedometer you can check the number of pounds you lowered or how many calories you have burned. This info will give you the exact picture of what you achieved with your walks.
Due to the delicate elements recorded you should purchase a nice quality pedometer if you can afford it, which will record each step you had and each calorie you burned. The American Medical Association recommends using pedometer for better weight control and more efficient weight loss.