Again, that walking will do wonders for his health even if he’s not losing weight. He’s not gaining weight under the 3 mph scenario, but he’s not losing any either. Robert burns more calories than Sally due to being larger. Walking 4 mph + latte: 0.9 pounds lost a month.Walking 3 mph + latte: 0 pounds lost a month (weight stays the same).What effect does this have on his progress?
#Brisk walking for weight loss plus
Robert stops at a coffee shop along his walking route and picks up an extra latte that he normally wouldn’t drink, plus he grabs one on his rest days to stay alert. Even half that – 10 pounds/year would be an amazing achievement! 1 hour a day + a latte MinDof / Shutterstock Robert is making a real difference in his weight by adding just that walking! He may not actually lose 20 pounds in a year, because as he loses weight and gets smaller his calorie burn will decrease slightly. That extra hour of walking 5 days a week can help him lose: Robert needs to shed around 3,500 calories to burn a pound of fat. Walking 4 mph: 410 cal/hour (2050 cal/week).Walking 3 mph: 270 cal/hour (1350 cal/week).At 180 pounds, Robert burns approximately: Robert has added an hour of walking on 5 days out of every week. Many people don’t stop at that one latte! How much can a 180-pound walker lose? Africa Studio / Shutterstock Walking 1-hour a day But if weight loss is your goal, it goes to show that healthy eating is just as important. That extra hour of walking will do wonders for your health – even if you do end up adding back a sweet treat. That one latte undid all of Sally’s work at 3 mph (and then some)! At 4mph, Sally can still lose weight but she’s giving up 3/4 of her potential weight loss. Walking 4 mph + a latte: 0.5 pounds lost a month.Walking 3 mph + a latte: 0.25 pounds GAINED a month.What’s that look like in weight loss terms? An average month of lattes: 5,800 calories.That doesn’t sound like much, but those calories can add up over time – especially for a smaller person.
Let’s assume Sally adds an extra 190-calorie latte every day (including rest days). 1 hour a day + a latte gpointstudio / Shutterstock Of course, this assumes we keep everything else equal, but even 1-2 pounds can really add up over time. By walking this extra hour per week, Sally might lose around: To burn a pound of fat, Sally needs to burn around 3,500 calories. Walking 4 mph: 350 cal/hour (1750 cal/week).Walking 3 mph: 230 cal/hour (1150 cal/week).At 150 pounds, her e’s Sally’s approximate calorie burn: Sally has added an hour of walking daily, 5 days a week. How much can our 150-pound walker lose? Focus and Blur / Shutterstock Walking 1-hour a day We assume our walkers are adding these calories all 7 days (not just the exercise days) because a habit of snacking can be hard to break. 190 calories are about the same as an energy bar or around 22 peanuts. That’s over and above what they would normally eat for the day. To see what happens when people walk more and add additional calories, we’re assuming they’re drinking an extra Grande Starbucks Latte – about 190 calories. You certainly can eat a bit more if you want to, but adding a pre- or post-workout snack or a daily food reward can undo your weight loss progress. When you start walking more and increasing the calories you burn during your daily walking routine, you may feel like you’ve earned the right to add back a few sweet treats. This and other factors can make your weight loss tend to taper off over time. As you lose weight, your body is smaller and burns fewer calories. It works as a general rule, but Pacer’s Coach actually uses a more accurate model that takes into account changes in your weight over time and other factors. We calculated expected weight loss bas ed on 3,500 calories = 1 pound of fat burned. Doing a more intense walking style (like power walking) can increase your calories burned. These calculations also assume basic, brisk walking. These calculations assume each person walks that extra hour 5 days a week and does their regular routine the other 2 days. Plus most people can get busy, so it’s not reasonable to expect you’ll never miss your step goal. Rest days are important to let your body recover and to prevent injuries. If you’re doing interval walking, you can use your average speed for quick calculations.Īdding an extra hour a day of walking is actually pretty intense for most people. Your walking speed may vary, so we’ve included 3 mph and 4 mph walking for each person (4.8 kph, 6.4 kph).
We can’t cover every possible case of walking, so we need to make assumptions.
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