How to lose 1 lb per week
Want to know the Easiest Way to lose 1 lb per week?
In our busy modern-day lives, sometimes it’s hard to find enough time to exercise, however the answer can be as simple as building a little more walking into each day!
Some ideas to help you:
- Take the stairs instead of the lift
- Get off the bus one step early and walk the rest of the way
- Instead of driving to the corner shop, walk!
- Park further way from your workplace, and aim to walk for around 15 minutes
- Walk with a friend and you can help motivate each other
- Wear sporty clothes to exercise and it will help to get you into a more sporty mindset.
- Listening to your favourite tunes can help to spur you on!
- Take the dog for a walk!
Are You Walking Enough?
The Center for Disease Control recommends at least 150 minutes of brisk walking each week (approx 20 mins per day).
However this is considered a bare minimum, and it may not be enough for weight loss.
So how do you know if you’re walking enough to lose weight?
The easiest way to keep track is by using some sort of pedometer device to count the number of steps you are walking each day. Popular devices include fitness watches eg apple smart-phone, wrist trackers – eg Garmin, and fitness apps for your smart phone.
Once you know how many steps you’re walking each day, you’ll have a good idea of how many calories worth of fat you’re burning!
On the subject of calories it’s important to note that when we say “calories” we should really be calling them by their proper name kilocalories (2,3).
Essentially, we’ve adopted the term “calories” out of verbal laziness.
So kilocalories or kcals for short is the correct term.
In scientific terms:
- 1 Calorie (large C) = 1000 kilocalories (kcals), commonly referred to as “calories”.
How Many Calories Can You Burn Walking?
From scientific studies(1), we know that 2000 steps burns around 100 kcals.
And we also know that 1lb of fat is equivalent to 3500 kcals.
So from our table* below, you can see that 10,000 steps each day gives approx 1lb of fat loss each week.
However, depending on your level of fitness, you may need to work up to this gradually. This is where the Garmin wrist-worn pedometer scores as it gradually increases your target steps until you get to at least 10,000 steps.
*10,000 steps = 500 calories x 7 days = 3500 kilocalories or 1 Pound of Fat = 0.45Kg
As you learn to take bigger strides, you’ll probably notice that you’ll walk slightly fewer steps, in the same amount of time.
This is fine however, and you’ll burn slightly more calories this way. For example, from my own experience, when I’m striding out, I’ve noticed I generally walk approx 7000 steps in 1 hour.
Walking Without a Pedometer
If you don’t have a pedometer to count your steps, simply walk for 1 hour, 15 mins (75 mins) at a good pace each day, and this will give you the 10,000 steps needed to burn 1 lb fat each week.
You can break this up into several smaller walks each day if it’s more convenient.
- Eg Walking 25 mins, 3 times a day = 75 mins.
If you’re short on time, you can build a little light jogging into your routine, which will burn calories faster.
A More Accurate Formula
Of course the figures above are only rough estimates based on the “average” man or woman.
If you’re keen, the good scientists at PubMed(1) came up with a more accurate formula to calculate calories (kcals) burnt, for walking a mile depending on weight and sex.
Kcals Burnt= (Weight Kg × 0.789) – ((Gender (Men = 1, Women = 2)) × 7.634) + 51.109
- (85 x 0.789) – (1 x 7.634) + 51.109 = 110.54 kcals burnt per mile
- (75 x 0.789) -(2 x 7.634) + 51.109 = 95.016 kcals burnt per mile
Check it out below!
Good Walking Technique
- Keep your head looking at the horizon. This promotes good posture.
- Hold your tummy in. This will help tone the abdomen area, and also supports the back muscles.
- Take slightly larger steps, and you’ll burn more calories.
- Wear sports style underwear as this protects you from skin chafing.
- Ladies may prefer to wear a sports bra.
- Breath! – Oxygen is essential for the metabolic processes of the body.
- Walk a little faster than you normally would. This will further raise your metabolic rate, so you’ll burn more calories at rest.
- Ladies may wish to use small hand weights whilst walking, which will help tone the arms as well as burning more calories.
- Walk on grass when possible. This results in less impact for your ankles, knees, hips and back.
Good Walking Shoes
I like to wear running shoes when I’m walking, as they’re specifically designed to reduce the impact on your joints.
The two best brands in my opinion are Nike and Asics, and both have great arch support.
Nike are the lightest and most effective, as they use a cushion of air underneath the heal to reduce impact.
Asics are great too. They use a type of gel to provide cushioning under the heal, so they’re a little heavier, however the shoe is also a little more sturdy in my opinion, so they’ll probably also last a little longer than a pair of Nikes. Asics also seem to be a slightly better fit if you have relatively wide feet.
Hunger and Exercise
You’ll probably find yourself getting more hungry as you exercise more. For maximum weight loss, it’s best if you can resist the temptation to eat more.
So try to keep your calorie intake level, otherwise you’ll undo a-lot of the hard work you put into your exercise.
An appetite suppressant may help you here, and I personally find Phenylalanine tablets help with this.
Disclaimer: Please check with your Doctor or Health Professional before embarking on a new exercise program to see what is right for you, thank you.
(1) formula https://www.ncbi.nlm.nih.gov/pubmed/20613650
(2) calories defined https://www.britannica.com/science/calorie
(3) calories defined https://www.nhs.uk/livewell/loseweight/pages/understanding-calories.aspx
(4) running vs walking https://insights.ovid.com/medicine-science-sports/masis/1974/06/040/caloric-costs-running-walking-one-mile-men-women/4/00005756