Losing 20 pounds in a month is easy if you decide to walk it off! This is a surprisingly effective and easy way to get that fat off of your body for good. You will be a couple of sizes smaller in no time if you just forget about starving yourself and get up and start moving.
Walking Fast Melts Fat
Although you can walk slowly and casually and still get the eight off it is most effective if you walk a little faster. Strolling slowly is not going to help you become svelte in a hurry. You need to be walking for at least one hour at a pace that gets your heart rate up and gets it pumping. The faster your heart muscle beats while you are walking the more you will burn fat.
You can reach your goal of walking off five pounds a week if you can walk at a moderate pace for at least thirty to sixty mintues a day. If you walk too slow it will take you three months to lose that unwanted weight instead of one month.
The Math Behind Walking For Weight Loss
A pound of fat equals 3500 calories. In order to lose that one pound a week you will need to burn off 3, 500 more calories than the total calories that you consumed for that week.
When it comes to losing weight, the length of time that you spend walking does not matter as much as the amount of distance you cover. However the faster you walk the more calories you will be burning while you are travelling that distance. So if you want to lose two pounds a week you might have to walk one and half to two hours a week at a moderate pace to reach your goal.
Pace Yourself to Lose Pounds
For each person there is an optimal fat-burning pace. Trainers call this “the determined walking pace.”
You know you are in the determined walking pace zone if you find yourself breathing a little hard but not huffing and puffing while walking. You should be moving at a pace that is not a strain, yet at the same time it should be a little hard for you to keep up a conversation.
One psychological trick for keeping up at this pace is to pretend that you are in a hurry or late for an appointment the entire time that you are walking. Keep up that attitude of walking for as long as you can and then start moving at a slower pace every now to give yourself a break. You do not want to get so out of breath that you cannot endure walking a long distance.
When you engage in little bursts of walking like this per day it is comparable to interval training which also gets your heart rate up for a while and then lets it slow down a bit.
The reason that it is important to get a bit of speed is because you get the most health benefits possible from your walk if you can get your heart rate up. While your heart rate is up it means that you are exercising at sixty to seventy percent of your maximum heart rate. This is the percentage at which your body burns calories more efficiently and speeds up your metabolism in general.
Put Some Heart In Your Weight Loss Efforts
If you have ever told yourself “I want to lose 20 pounds in 1 month!” then you need to strengthen the most important muscle in your body which is your heart. The heart needs to be able to work efficiently so that it is able to pump nutrients through your circulatory system and nourish your tissues.
The faster you work, the harder the muscle works and the stronger it gets. The stronger your heart is the more weight you will lose.
Walking Has Other Benefits As Well
Walking is wonderful for helping you lose those unwanted pounds and also for helping you handle stress related mood disorders. It helps you produce more “feel-good” chemicals in your brain so you feel less stressed.
Studies have shown that people who are less stressed produce less cortisol which is a chemical that expands the waist line. People who are calm are less likely to develop flabby pot bellies.
Walking has also been shown to prevent all kinds of different cancers including colon and breast cancer.
Walking can also help keep your immune system working well, especially if you decide to exercise in all kinds of different weather. However keep in mind that if you are a beginner walker-for-weight-loss that that walking too far and too fast too soon can actually cause your body’s immune system to be lowered.
The immune system lowering effect of too much exercise is something that people with AIDS and other auto-immune disorders should be aware of before they start a walking program. The key is to take it easy when you first start and especially don’t overdo it if you are in recovery from an illness or operation. In fact it is a really good idea to get checked out by a doctor before you begin any kind of exercise program – including a plan to walk your weight off.
Buying A Pedometer Can Keep You On Track
If you would like to monitor how many calories you are expending while you are taking your walks you will need a pedometer. These range in price from twelve dollars to eighty dollars depending on how or where you buy it. You can usually get an affordable version that not only counts your calories but also counts the miles you’ve walked for under twenty dollars in your local drugstore.
If you need to lose 20 pounds in one month then buy a pedometer and invest in a good pair of running shoes. It is all you really need to do to get that weight off no matter how much you eat.