Walking to Lose Weight
How many calories does it use?
Many people use walking to lose weight. However, if walking was really effective at burning off body fat on its own don't you think that more people would be slim since walking is something almost everyone does every day?
The fact is that in order to use walking for weight loss you must combine it with other weight loss principles. When it is combined with nutritional principles and beneficial supplements the benefits of walking can be magnified greatly.
It is well known that in order to lose weight a calorie (energy) deficit must be created in the body, i.e. 'calories in' must be greater than 'calories out' [Even though this is a gross over-simplification and is not 100% correct, it is still a principle that is commonly used and recommended]. However, if the calorie deficit is too great the body adapts to the situation very quickly to prevent itself from being starved.
Therefore, it is imperative that a happy balance is created whereby there is a mild calorie deficit without it being excessive so the body doesn't invoke its 'Anti-Starvation Response'.
Accordingly, if you would like to know the number of calories burned walking in order to create your calorie deficit, here's how to work it out:
Walking (normal pace, 6 km/hr) uses 4.8 Cals/kg/hr
Therefore, someone who weighs 70kgs would burn approximately 336 calories in 1 hour if they walk at a normal pace.
Even though it is interesting to know the number of calories burned walking, calorie counting and calorie calculations are not essential, and are quite impractical, when it comes to helping you lose weight.
The best and realistically the only way to use calorie counting is for determining approximate portion sizes of food. Once this has been done for a week or two and you visually know your correct portion sizes, then you can stop counting calories altogether.
As long as you don't feel hungry, then the portion sizes are correct. If you combine this with aerobic exercise, like walking, resistance exercise and perahps a thermogenic, then you will be able to lose weight quickly and easily.
Overall, whilst knowing the number of calories burned walking is interesting, it is certainly not essential if you want to use walking to lose weight.
A far better approach is to simply enjoy the benefits of walking, follow a suitable nutritional plan, and take the correct supplements. By doing so the weight will literally fall off your body!
To get a complete range of weight-loss principles that cover: nutrition, aerobic exercise, resistance exercise (weight training) and supplements, get a copy of my book, Look Good, Feel Great! It contains every principles you need to lose all the weight you want quickly and easily.
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