Can walking help you lose weight?

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 Studies show walking for 50-70 minutes three days per week may help with weight loss if combined with a restricted-calorie diet. To lose weight walking, you need to burn an additional 500 calories per day in order to lose one pound per week. If you weigh 150 pounds, walking at a fast pace (about 3.5 miles an hour) would burn about 300 calories every 60 minutes. 

If you manage to squeeze in 30 minutes of walking every day on a flat surface, by the end of the week, you would have burned 1050 calories. At the brisk walking pace, you will burn between 100 and 300 calories over the course of 30 minutes (depending on your weight), or between 200 and 600 calories over the course of an hour. Walking for a single hour could burn between 250-350 calories, depending on your speed, weight, and other factors such as the terrain. 

Can walking help you lose weight?

You may choose to walk more on some days and less on others, but your total weekly time should be at least 150 minutes (2 1/2 hours). As you become comfortable walking for 20 minutes per day, you may find that you need to add minutes to the total or increase the pace of the walks to achieve even greater results. As long as you are burning more calories than you are consuming, 20 minutes of walking can help boost calorie burning, kick-start weight loss, and hit the recommended minimum amount of exercise. 

Along with a reduced-calorie diet, a 20-minute walk increases the amount of calories burned every day, which may increase pounds lost over time. Regular exercise such as walking does not just help to boost how much energy you burn from day-to-day, but also helps to build more lean muscle, which will help you burn more calories, even when you are resting. While any type of exercise helps increase the amount you burn each day (some of them, potentially, over short periods), walking to lose weight is a cost-effective place for many to start. Sometimes overlooked as an exercise, walking briskly helps build endurance, burn off extra calories, and keep your heart healthy. 

Like other forms of exercise, walking releases endorphins, which may boost your mood and can help ease symptoms of anxiety and depression. Like any other aerobic exercise, walking helps to boost cardiovascular system functioning, lead to better blood sugar control, and aid in lowering blood pressure. In addition to walking, other cardio activities like running, cycling, or jumping rope are recommended for increasing the chances that you can have greater weight loss. Even if you are not looking to lose weight, or you have already met your weight loss goals for now, maintaining the habit of walking 30-60 minutes a few times per week may offer benefits that may help extend your lifespan. 

People looking to lose weight or keep weight off need to squeeze in at least 150 to 200 minutes of exercise each week, and walking 10,000 steps each day may help achieve these goals. Whether you are targeting 10,000 steps in a 24-hour period, or breaking your day into three 10 minutes fast walk segments, picking up pace and increasing your heart rate are critical for walking to lose weight. If your goal is a leaner figure, 20 minutes a day of walking could be a healthy complement to a weight-loss program. Studies show that walking at a fast pace for at least 30 minutes at a time is needed to begin helping you lose weight with walking training. 

The strenuous walking routine that used to pump your heartbeat as you started trying to lose weight now burns less calories, for two very good reasons. Trying to exercise more, walking more frequently, may help you burn more calories and lower the risk of health problems (10). In fact, studies have found that those who exercise more are generally more successful in maintaining their weight loss; while those who exercise less are more likely to regain the weight (35) Integrating more walking into your day may help you to up the amount of exercise that you are doing and help to meet your goals of getting exercise every day. According to a study on inactive individuals older than 60, walking for 15 minutes three times per day after meals may be more effective in controlling blood sugar levels than walking once per day for 45 minutes. 

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