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Each mile you walk burns between 55 and 140 calories, depending mostly on your weight, with speed and technique being secondary factors. How Can I Burn More Calories Per Mile?
There are a few techniques you can use to burn more calories for each mile you walk. Some of these are easier than others, and they each have their benefits and drawbacks.
Use fitness walking poles to increase your calorie burn per mile, as you use the muscles in your arms as well as your legs.
The more you weigh, the more calories you burn per mile. As you lose weight, you are burning fewer calories per mile. Some walkers add weight belts or weighted backpacks to increase their calorie burn. Be careful in doing this. Don't throw off your posture or put more stress on your joints. For those who are losing weight and whose body is used to carrying around more pounds, a weight belt would be a more natural way to carry more weight.
Once you begin to lose weight, you will find yourself speeding up. An extra 20 pounds can really drag you down. You may burn fewer calories per mile, but you'll be able to cover more miles in the same period of time. That can work out to more calories burned per walking workout.
The body needs some time to mobilize the processes that dip into your fat stores for calories rather than just burning the simple sugars readily available in your cells. If you walk fast, always begin with a 10-minute warm-up at a moderate pace to get your body into fat-burning mode.
If you don't add exercise while dieting, your body doesn't just burn fat, it also burns muscle. Dieters can end up in worse physical condition after the diet than before. Sitting still for much of the day is also being recognized as its own health risk.
Good News for Physically Active Dieters
If you build muscle while dieting, you are increasing your metabolism. Those muscles burn a few more calories even while at rest, even while sleeping.
If you have just taken up walking or have begun to racewalk, you are building muscle. If you have always been a walker, you should now add some strength exercises to build muscles while dieting. Upper body exercises are recommended, as walking will not build your upper body. Walking is a weight-bearing activity and will help prevent osteoporosis as you age.
You Still Need to Watch What You Eat
If you have increased your walking and the scales are still going up after a month, you need to look at what you are eating. You need to take in fewer calories. There are many strategies and diets to do this, but do it sensibly and with an eye to maintaining good nutrition.
Explore what the right number of calories is for your level of physical activity and your weight loss goal. Use a weight loss calculator to find the right number. Then use a recipe and nutrition calculator to analyze your favorite food to ensure you are eating what is best for health as well as weight loss.