Tips for Walking 6 Miles a Day to Lose Weight

When you are trying to lose weight, one of the best things you can do is to begin walking 6 miles every day while adjusting your diet. Weight loss depends on the number of calories you consume compared to the amount you burn when on a walk or other exercising. Before dieting and walking, you should consult your doctor to make sure you don’t have any special concerns.

How Many Calories Will Be Burned By Walking 6 Miles a Day?

There are many different factors that can affect how many calories you will burn when walking 6 miles every day. These include metabolism, weight, age, gender, how fast you walk and body composition.

If you weigh around 150 and walk at 3 mph, it’s going to take roughly two hours to make the walk and you should burn around 450 calories, according to most calorie calculators. A person who weighs 200 pounds and walks at the same rate, should burn about 598 calories. For those who weigh around 250, they can burn about 748 calories.

If you kick the speed up to 4 mph, you need about 1.5 hours to cover 6 miles. At this rate, weighing 150 pounds, you should burn about 510 calories. A person about 200 pounds will burn 680 calories, and a 250-pound person will burn about 850 calories.

Going slightly faster at 5 mph will take you about 72 minutes to accomplish the 6 miles. If you are about 150 pounds, this will burn about 653 calories. If you are about 200 pounds, you should burn around 871 calories and at 250 you’re burning about 1,089 calories.

How Many Weight Will You Lose with Walking and Dieting?

All things considered, if you are following good diet and walking 6 miles a day, you are on the right track for weight loss. How much you lose in a given month depends on several variables. Your starting weight and the number of calories you cut are two important parts to the puzzle.

For a person who weighs around 180 pounds, walking 6 miles every day and consuming 500 calories less everyday should result in about 9.5 pounds lost in a month. For a person who weighs about 150, walking 6 miles and eating 500 calories less should see weight loss of about 8.5 pounds in those 30 days and a 125-pound person following the same routine will see about 7.7 pounds gone.

As a rule, most people shouldn’t lose much more than two pounds a week. If you lose a significant amount of weight too quickly, it could be mostly muscle.

How Should You Diet?

If you’re trying to lose weight by walking 6 miles a day and restricting calories, you need to make sure to eat the right foods so you can achieve weight loss while remaining healthy. For this purpose, you will need more whole foods that are dense with nutrients but low in calories.

These include vegetables and fruits as well as whole grains such as quinoa. Make sure to enjoy healthy protein such as beans, salmon and chicken. You can also include low-fat dairy. Limit junk food such as processed foods, fast food, and especially soda. If you are hungry and need extra energy for those walks, snack on small meals regularly. Fill half of your plate with veggies and fruits and the other half with grain and protein.

General Tips for Walking to Lose Weight

1. Consider Your Posture of Walking

To increase the benefits of your walk, make sure your posture and pace are excellent.

  • Your shoulders should be back and your chest open. Try visualizing a pencil straight from shoulder blade to shoulder blade.
  • Keep your chin positioned parallel to the ground. Don’t let it stick out and don’t let it be tucked in. Picture a book on your head to maintain good posture.
  • Keep your ribs lifted away from your hips and don’t puff your chest out. If you visualize puppet strings pulling your chest and head up while walking, it can help.
  • Keep your spine in a neutral position; keep your pelvis tipped forward and back, then squaring in the middle.
  • With your hands on your hips, use your fingertips to feel the transverse abdominal muscles while walking. Consciously bring them up and in, then remove your hands and keep your abs in this position.

2. Stretch Your Body

Before any exercise, you should stretch in order to keep your muscles loose. This means your entire body, not just your legs. Repeat again when you have done exercising and your muscles will be less sore the following day.

3. Focus Your Mind

You don’t have to be still to meditate. By focusing on your steps and breathing while walking, you will get similar benefits to meditation while sitting still.

4. Explore New Paths Regularly

This will help you keep from getting bored and can help you put variation in your exercise when you choose paths with hills or beaches.

5. Prepare for Walking 6 Miles a Day

It can be a challenge to get this much exercise in a day, and though you want to lose weight, you need to make sure your body has the proper fuel. Healthy carbs can help you have the energy to do the 6 miles at a faster pace. Consider whole fruits, vegetables and grains. It is best to eat these 1-3 hours before your walk so you have energy but not an upset tummy. Good snacks include a banana peanut butter sandwich, whole grain crackers and cheese, or strawberries and yogurt. You should also remember to drink 16 ounces of water before your walk, especially if it is warm out.

After you finish your walk, it is a good idea to refuel again. This can be a bit of peanut butter and apple, or low-fat milk. For the best results, it should be eaten about a half hour after you exercise. Remember to rehydrate as well.

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