Walking to lose 20 pounds

walk with friends

walk with your pace

Many people enjoys walking. If are one them, this post is for you, if you wish to lose your weight.

It is the safest exercise of all and good for your joints. If you enjoy walking, join a walking program around you for long term and make it essential for your weight maintenance.

To lose 20 pounds by walking, set your appropriate goal and understand the fundamentals of weight loss.
How long?
If you are passionate enough losing weight in a safe way, choose 1 pound per week plan that will take 20 weeks to lose 20 pounds. Losing weight at this pace is safe for anyone.

How often?
Walk for maximum time of 15-20 minutes in a day at the beginning. If you do more than that you feel pain in the joints. Gradually increase the duration to 30-60 minutes in a day. Listening to music, book on tape with a headphone, watching scenarios may be helpful for you to make the walking enjoyable for you.

How many Calories?
It depends on you in association with body weight and walking pace.  If you walk at a pace of 4 miles per hour (a common pace) you can burn the following amount of calories per minute: 120 lb. person = 4.7 calories; 140 lb. person = 5.5 calories; 160 lb. person = 6.3 calories; 180 lb. person = 7.1 calories; 200 lb. person = 7.8 calories; and 220 lb. person  = 8.6 calories.






There are few more tips to maximize your effort.

•     Use treadmill to know your walking speed.
•     Trade your power mower for a push version.
•     Park your car at the back of the lot.
•     Get out of the office building and enjoy walking meetings.
•     Sweep the drive or rake the leaves instead of using a leaf-blower.
•     Get off the bus a few stops earlier.
•     Hike the mall, being sure to hit all the levels.
•     Take the stairs every chance you get.
•     Crank the music and get your heart rate up the next time you mop or vacuum.