If you do it right, walking a little more each day can help with weight loss. Walking is an effective way to burn calories. You can burn 100 calories for every mile you walk; moving at a brisk pace, you can easily walk 3.2 miles in an hour.1 Whether you have laparoscopic weight loss surgery or not, walking, and exercise in general, can help you lose weight and keep it off.
How Much Walking Do I Have to Do?
According to the Mayo Clinic, you typically need to burn 500 calories per day to lose a pound per week. You can burn around 150 calories with a 30-minute walk,2 so a half-hour of walking daily can help achieve this goal. The health benefits increase with moderate to vigorous activity since moving at a faster pace burns more calories. Think about how walking five miles per day for weight loss can help!
● Easy-Intensity Walking: Taking a stroll or walking the dog is beneficial for muscles and joints and may burn more calories per mile than fast walking. It’s also easier on the knees. Research has also found low-intensity exercise can improve mental health and mood.
● Low-Intensity Activity Breaks: If you spend a lot of time sitting, getting up for a brief walk every half-hour or hour can reduce your health risks. Just one to three minutes of strolling can improve glucose control and insulin response.
● Brisk Walking: Moving fast increases your heart rate and breathing and can improve your aerobic fitness. walking fast uphill, or using a treadmill incline can boost your fitness even more. Try 30 to 50 minutes of activity with five-minute cool-down intervals.
Walking for Weight Loss Control
Exercise improves the results of even the safest weight loss surgery. If you’re walking to control your weight or to follow the advice of your weight loss surgery doctors, here are some useful tips:
● Spend 150 minutes per week on moderate-intensity activity or 75 minutes on vigorous activity.3
● Use a fitness tracker to help achieve 10,000 steps per day and record your pace/total/calories burned.
● If walking for weight control, walk at a pace that brings your heart rate to 60-70% of its maximum rate.
● Take an exercise class with a friend. This can challenge you to reach your goals.
Being mindful of what you eat is important. If you’re replacing all the calories you burn, there won’t be any change. Control what and how much you eat to maximize the impact of brisk walking or even regular strolls.
Exercise is important with all types of weight loss surgery. Your weight loss surgeon may take all the proper steps to intervene, but you’ll still gain the weight back if the calories you consume aren’t burned. You can have more productive and prolonged results with regular walking and exercise, even if it’s taking an evening walk, doing errands on foot, or walking the dog.
If you’re considering bariatric surgery, contact 1st Choice Weight Loss, one of the leading weight loss surgery clinics in Houston. Call 281-888-7767 to schedule an appointment today.
Disclaimer: This is only for general information. All patients should consult their doctors prior to following any of the recommendations in any articles, posts, or videos. All patients have individual needs and limitations that only their treating physicians can be aware of.