Losing weight is often a trial and error process, as certain methods of weight loss work better for some people than others. If you are navigating the waters for the first time, starting with a realistic goal is the best way to approach this situation. In doing so, you allow yourself to take the steps needed to become healthier without the added pressure of trying to reach your target weight right away.
One of the easiest ways to begin your weight loss journey is to increase the amount of walking you do each week. The number of miles you need to cover to achieve this goal varies, but walking is considered one of the easiest ways to lose weight for those who have limited physical exercise in their current schedule.
Finding Your Fitness Goal
The number of miles you should walk to lose weight varies depending on your age, gender, diet, and the pace at which you are walking. A general rule of thumb is to walk approximately one and a half to two miles over the course of a 30-minute period. The brisker the walk, the more calories you burn.
To actively lose weight, the goal is to burn more calories than you consume on any given day. Walking is one of the easiest ways to burn calories because you can factor this mileage into your existing schedule without worrying about joining a gym or buying expensive equipment to achieve your fitness goals.
For those who do not lead an active life due to existing habits or a sedentary job, increasing the number of miles you cover per day is necessary if you want to lose weight. Walking up to five miles per day is preferable in these instances to ensure you are burning an appropriate amount of calories.
Be sure to keep a brisk pace for the duration of your walk to yield the best results. Remember to start with the number of miles you can comfortably walk right now and then increase the miles over time until you hit the recommended five miles.
Meeting Your Mileage
Whether you want to walk two miles a day or five, finding ways to meet your mileage can prove challenging. You may be restricted in terms of location or time, but both are easily remedied. Start small by scheduling three separate 10-minute walks throughout the day. This helps you acclimate to your new fitness goal without worrying about finding 30 consecutive minutes to devote to walking. As you walk more and increase your miles, either add five to 10 minutes onto your three scheduled walks or add extra 10-minute walks to your schedule.
Walking a scenic route is calming and motivational but it is not necessary to meet your weight loss target. Work with what you have to ensure you are walking your allotted miles every week. Do you work in an office with a large parking lot? Use your 30-minute lunch break to briskly walk laps around the parking lot. If you live close to an outdoor track or an over-sized field, walk laps in these locations instead. If all else fails, walk around your neighborhood or down neighboring streets until you reach your two to five miles each day.
Most fitness experts recommend walking for a total of two and a half hours per week to lose weight. If you are trying to deduce your mileage as you make progress, simply determine how much time it takes you to walk your target miles each day then add the numbers together over the week to see how many additional hours and miles you should add to your goal.