How to Walk to Lose 20 Pounds

Walking. For many of us, walking is how we get from the couch to the refrigerator, but if you want to lose weight, perhaps walking is the first step toward a leaner, meaner body. You don't have to be in tip-top shape to start walking, and you don't need any fancy workout equipment. All you need are sturdy shoes and initiative to start walking off the weight.

Instructions

1

Give yourself enough time to lose the weight you want to lose. Binge weight loss is unhealthy, and the results are less likely to last long-term. Losing approximately one to two pounds a week is healthy, so set up a twenty-week walking for weight loss goal.

2

Burning more calories than you consume is key to weight loss. In order to lose one pound each week, the body needs to burn at least 3,500 calories per week. Re-evaluate your diet, and look for ways to cut back on your caloric intake.

3

Assess how many calories you can burn by walking every day. Determine the pace you need to set and the amount of time you need to spend walking. Walking at three miles per hour for 30-60 minutes gets your heart rate up and will help build lean muscle.

4

Consume at least eight glasses of water every day, as exercise dehydrates the body. A well-hydrated body will burn calories more efficiently.

5

Set aside time to walk daily. If you must start out slowly, increase your pace and the length of your walk each week until you are reaching your daily and weekly walking goals.

6

Stretch before setting out to walk, so your muscles are warmed up.

7

Use a heart-rate calculator to determine your target heart rate. Walk at a pace quick enough to achieve your target heart rate for 30 to 60 minutes.

8

Cool down by ending your walk at a slower pace. Gently stretch your muscles again after they are warmed to keep them flexible.