How to Lose 15 Pounds by Walking

There are many different ways to lose 15 pounds; however walking seems to be one of the most popular choices. Walking is easy on your joints, is enjoyable for most people, and can be done outside or on a treadmill without having to be at a gym. Talk to your doctor before starting an exercise program. If you walk regularly and eat a healthy diet, you can lose 15 pounds in no time.

Figuring Out Your Goal Weight

Before you start planning your weight loss program, find out if you’re considered overweight or obese. If your BMI is 25 to 29.9 you’re considered overweight. If it’s 30 or above you’re considered obese. There are a number of Internet resources available that can help you calculate your BMI. You simply need to know your current weight and your height. If you’re overweight or obese, start with a weight loss goal of 10 percent of your starting weight.

How Many Calories Will I Need to Burn?

To achieve your weight loss goal you’ll need to burn an extra 250-500 calories per day. This will help you lose about ½ -1 pound per week, which is an ideal pace for staying healthy and maintaining the weight loss long term. To lose 15 pounds, you should expect it to take 15-30 weeks.

How Many Calories Can I Burn by Walking?

Depending on your body size, walking pace, and duration of exercise you may be able to burn up to 450 calories per hour walking. A 150-pound person walking at a pace of 4.5 mph for 1 hour will burn approximately 440 calories. A heavier person will burn more calories and a lighter person will burn fewer calories. The same person (150 pounds) can burn approximately 240 calories if she walks at a pace of 2 mph for 1 hour. If you’re not sure what your pace is, try walking on a treadmill to establish your usual pace. Your pace will likely increase as you progress through your exercise program.

How Often Should I Walk?

If you’re new to walking, start by walking for 15 minutes 3 days per week. Gradually increase the duration and frequency of each walk. An appropriate goal to work up to is 30-60 minutes of exercise most days of the week. This will help decrease your disease risk and manage your weight. If you’re feeling burned out or extremely tired, take a day off and let your body recover.

Change Up Your Workout

Instead of walking at the same pace and duration each workout, try to altering your workouts in some way to improve your results and prevent yourself from getting bored. Try interval training during some of your walking workouts (walk at a high intensity for a minute or two every 5-10 minutes; then resume your usual pace). You can also try carrying free weights during all or part of your walk. The days you don’t walk try biking, swimming, resistance workouts, Pilates, or yoga to change things up. You’ll be impressed by the results you’ll start to see from cross training and alternating walking workouts.


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