No doubt it is not an easy task to lose pounds. But what if the answer was as simple as taking a brisk walk? Yes, walking shifts your body into a calorie deficit zone, which is a key to effective weight loss.
So, including regular walks in your routine can make a very big difference in your calorie deficit. The following article also discusses how walking can help you achieve healthy weight loss objectives based on a deficit in calorie needs.
What Is a Calorie Deficit?
A calorie deficit happens when you consume less calories than you burn.
Your body starts shedding extra weight if you burn more calories than you eat per day. In this situation, the body shifts to the calorie deficit phase which forces the body to use stored fat as the energy source. This way, the stored fat is burned and it leads to weight loss.
How Does Calorie Deficit Calculator Help to Lose Weight?
Losing weight requires so much effort and dedication. It is not as easy as you think. But the calorie deficit calculator by calculator-online.net can make your weight loss journey very easy and straightforward.
The tool considers multiple factors such as gender, height, weight, and activity level to suggest you maximum calorie deficit tailored to your weight maintenance and loss journey.
Let’s understand it with the following example:
Example:
Suppose Jack is 23 years old and working in an office. He is 5 feet and 6 inches tall. His current weight is 75kg and he wants to lose it to 60kg.
What to do?
● Enter all the given values in the tool, as shown in the following picture:
● Now click Calculate
What will you get?
The calorie deficit calculator gives you the following results:
● Weight maintenance calories
● Weight loss calories
● Deficit to introduce in your maintenance calories
Walking for Calorie Deficit:
Walking is a form of physical activity that helps you burn extra calories and lose pounds collected on the body. On average, including a brisk walk for at least 30 minutes in your routine helps to burn about 150 more calories in a single day. The rule of thumb is simple, the more you walk at more pace, the more calories will burn, leading to effective weight loss.
Afterburn Effect:
When you walk for a longer duration, your body shifts to a phase where it needs more oxygen to let the muscles function properly. After you complete walking, the body remains in the same phase for some time, which is called the afterburn effect or post-exercise oxygen consumption (EPOC).
Tips for Walking & Calorie Deficit:
Increase Walking Intensity and Duration:
● Power Walking: It helps to increase your pace and heart rate which helps to burn more calories.
● Hill Walking: You should include incline walks in your routine that challenge your muscles to function harder and create a calorie deficit.
● Interval Training: If you want to burn more calories, then you should shift between brisk walking and jogging again and again.
● Consistency Is Key: Stay consistent, walk for at least half an hour and it will help you to lose weight healthily
Track Your Progress:
● Step Counter: Monitor the number of steps you take while walking.
● Calorie Deficit Tracking: Use some sort of tool, just like a calorie deficit calculator, to calculate how many calories you need to either burn or eat less, based on on maintenance calories.
● Set Goals: Try setting more step milestones to create more calorie deficit, leading to more loss in body weight.
Listen to Your Body:
● Wear Up Nice Footwear: Make sure you wear comfortable walking shoes that do not hurt.
● Rest: Include rest days in your routine so that you can feel relaxed and your body can recover.
People Also Ask:
How many steps should I walk a day to lose weight?
Generally, you should at least walk 10,000 steps a day to lose weight effectively.
Will I lose weight walking 2 hours a day?
Walking for a couple of hours is good, but make sure you divide the time into different durations and take a proper diet to avoid any health issues.
How many steps to lose 1kg?
To lose 1 kilogram of body weight, you need to walk at least 1,60,000 - 2,40,000 steps.
