Walking to lose weight is cardio exercise (mild cardio). How long you should walk depends on several things, including how fast are you walking. Commonly an average person will burn as many calories walking one mile as running one mile. It is the same distance but one is a shorter cardio workout at a higher rate and the other is a lower rate but for a longer duration.
If all you can manage is 5 or 10 minutes brisk walking then good for you. Simply build up stamina. Just work your way up to 15 then to 20 and so forth. You will find the full instructions for how to do cardio walking to lose weight, plus two free walking to lose weight plans (one easier plan, one harder plan) further down this answer.
You start burning calories, above basal metabolism, the moment you start moving but you don't start burning fat until at least after 20 minutes of a raised heart rate. Before those 20/30 minutes, normal energy and sugars are burnt whereas after that amount of time, the body will be looking at its fat storage for energy. Studies have shown that short walks throughout the day are as beneficial as one long walk of the same total duration.
One of the best approaches when looking at using walking to lose weight is to think of the benefits in terms of both weight loss and health improvements over the long term. Walk briskly for an hour a day over the course of a year and you'd theoretically burn 1lb a week or 52 lbs over the course of the entire 12 months. Walking should be combined with small dietary changes however as this is the real secret to losing weight fast by walking.
So, it doesn't really depend on the miles you walk, more on for how long you walk and at what pace you walk during that time (your heart rate needs to be raised at all times). If you want to burn calories to lose weight, just start moving. Add walks into your day where ever you can. Just get moving. Then build up your walking and your walking pace, as you get fitter.
In summary, walking to lose weight is mild cardio exercise. It is excellent for fat burning when done correctly. The free plans listed below will show you how to do it correctly. When done properly, cardio is the best exercise for weight loss AND health. In addition, it is important to do cardio exercise at the right intensity. This should be not too low and not too high.
So, for the free walking plans to show you how to do it use the live page links listed below:
1. Free Walking to Lose Weight, Plan 1 (the easier plan)
2. Free Walking to Lose Weight, Plan 2 (the harder plan)
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How many miles you should walk per week to lose weight depends on how much weight you want to lose and in how much time you want to lose it. Whether or not you are making any other efforts to lose weight is also important, such as adapting a healthy diet and lifestyle. You should aim to walk between 5 and 10 miles a week to start out with, or more if you are able.
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