walking to reduce weight


The question asked most often about being overweight is, “How come I keep gaining weight? I don’t really eat that much.” Well, the truth of the matter is that we get heavier as we grow older because our physical activity tends to decrease even though our food intake remains the same. The majority of obese people are much less active than the majority of thin people. It is their sedentary lifestyle that accounts for their excess weight and not their overeating. The only way to beat the battle of the bulge is to burn those unwanted pounds away. Walking burns calories. The following table will give you an idea as to the energy expended in walking, which is actually the number of calories burned per minute or per hour, by walking at different speeds.

Walking Speed

Calories burned/ minute

Calories burned/30 minutes

Calories burned/hour

Slow speed

(2 miles/hour)

Brisk speed

(3 miles/hour)

Fast speed

(4 miles/hour)

Race speed

(5 miles/hour)
























When you walk 3 miles/hour for one hour every day you will burn up to 350 calories each day. Therefore, if you walk one hour a day for 10 days, then you will burn up to a total of 3,500 calories. Since there are 3,500 calories in each pound of fat, so when you burn up to 3,500 calories by walking, you will lose a pound of body fat. You will continue lose one pound of body fat every time you complete ten hours of walking. Therefore, for an obese individual just a brisk walk for one hour every day will help them lose 18 kilos in six months, or 36 kilos in one year, without any changes in their diet.

 A study done at American College of Sports Medicine states, walking however is a way towards permanent weight reduction. If you want to lose weight permanently, then the energy burned during your exercise should come from fats and not from carbohydrates. During the first 20 to 30 minutes of moderate exercise like walking, only one- third of the energy burned comes from carbohydrates, whereas two-thirds comes from body fats. But during short bursts of exercise, two-thirds of energy burned comes from carbohydrate and only one-third from body fat. It stands to reason, that a continuous exercise, like walking, which burns primarily body fats, is lot better for permanently weight reduction than short spurt of strenuous exercise( example: jogging, tennis, weight lifting or exercises using equipment or apparatus, etc). Strenuous exercise after a large meal causes the increased blood supply in the stomach and intestinal tract to be diverted to exercising muscle. This put a strain on the cardiovascular system, especially in anyone who has a heart or circulatory problem.  A  study published in Medicine and Science in Sports and Exercise, 2006,  shows that, a calm walk, approximately 45 to 60 minutes after eating, doesn’t stress the cardiovascular system rather increases your metabolic rate to burns many of the excess calories at a faster rate.

Many studies have clearly documented that the weight loss caused by walking is almost all due to burning of body fat, not carbohydrates. This weight loss or weight maintenance can be continued indefinitely as long as you walk regularly. W.O.W.! (Walking Off Weight)  – What an easy way to diet!


Saturday, November 14, 2015
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