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Create a Walking Plan According to BMI Calculator

how much to walk according to bmi
In: Health

Most people lead lives that are sedentary. If you’re struggling to maintain the ideal weight, it’s not a unique problem. There are a lot of alternatives to help improve your weight. Walking is the best exercise for those looking to lose weight and get healthier. In this article, we’ll determine the amount I should be walking based on my BMI.

There’s no reason to spend money on equipment or gym membership. There is no need to travel to any place or locate an instructor. All you require are an outdated pair of shoes and 30 minutes of your time!

Walking can be a fantastic low-intensity exercise option for those who are obese and want to lose the body fat. You can design your personal program for walking based on the calculator for BMI and start making progress towards your fitness goals right now!

How Often do You Need to Walk for Weight Loss?

The advantage having a higher weight is that the more weight you carry the easier to shed weight. If you are overweight, you’re likely to notice immediate results after a couple of months or days of regular walking.

The precise amount of calories burned will be contingent on a variety of factors , including your gender, age, weight, height and speed. But for an average person, one hour of walking will generate anywhere from 300 up to 360 calories. If you’re walking at a high speed you’ll cover about 3 miles during this time. This might not sound as much, but break it down over five days, and you’ll burn between 1050 to 1800 calories.

One pounds of fat can be nearly 3500 calories. That means that, with consistent exercises, you can lose one-half pound every week. This is about 2 pounds in a month, without changing your diet or spending just an hour of your work day. If you’re able to run 5 miles each day after the first month, you’ll burn 3500 calories a week.

All in all, you could lose as much as 4 pounds in the first few months of running. You’ll lose 10 pounds over the course of 3 months!

How to Decide Your Fitness Goals

The notion of losing weight is good and right, but having no specific goals for weight loss may be detrimental to the people who are affected. For instance, if you don’t have a realistic estimate of how much you can lose in the next three months, then you’ll end up dissatisfied regardless of the outcome.

Before you begin your workout, make sure that you’re aware of your goal is and the steps to get there. Utilizing BMI calculator BMI calculation tool, you can determine your weight category. There are four basic categories that can be found in the BMI scale.

  • 18.5 or less If you weigh less than 18.5 pounds, it means you’re not weighing enough.
  • Above 18.5 and below 24.9 that is thought to be the healthy weight range.
  • If you are above 25 but below 29.9 which means that you are overweight.
  • Over 30 is considered to be a sign of overweight.

If you’re over the BMI of 25, you should begin making immediate adjustments to improve your fitness and overall health. Set your weight loss goals reduction and figure out how much the body fat that you’d like to to shed. Follow the steps above to help you determine the period of time you’ll have to meet this.

Planning an Exercise Regimen

If you’re thinking about a workout program, there’s many alternatives you can choose from. For example, walking for one hour five days per week will let you shed half a pound. But, you should walk for an hour and a quarter three days every week. There’s no predetermined exercise schedule you have to follow.

You can walk for duration of 1 hour on one sitting beginning at dawn. Divide it into 20 minute intervals can be spread out over all day. It’s also possible to go to the parks on a weekend , and then take the time to stroll around for about an hour and a half in straight lines. It’s all about finding the perfect suit for you.

Walking is an incredibly easy exercise, as you don’t need to pay for monthly gym memberships or be limited by the accessibility of equipment. Place your running shoes in your car and squeeze into your schedule 20-30 minutes whenever you have time in your busy schedule. Go for a walk around the neighborhood, if you don’t want to spend time in the park.

The management of the weight of your body is a continual process that never ceases. If you’re exercising in your daily routine it will be possible to reach your optimal BMI. Make sure you’re committed to your goals, and don’t be concerned about the little things. If you’re committed to working hard and keep going, you’ll start seeing tangible results in just three months.

Should You Change Your Diet?

Based on the information we’ve covered so far, it is essential to remember that the suggested daily intake of calories for both men and women is between 2000 and 2500 calories per day. If you want to achieve the same weight loss within a week of walking , you’ll need to cutting down 3500 calories over the course of a week. This means that you have to cut down the number of calories consumed daily by 500 calories. This is one quarter of what is recommended by medical professionals.

This isn’t just not sustainable, but also hazardous. In discussing diet changes to attain a perfect BMI typically, we’re talking about the calories that are added by fizzy beverages, sweets, sugars or alcohol. Eliminating these items from your diet is sure to help you lose weight because you’re not consuming unhealthy fats and sugars your body doesn’t require.

It’s not recommended that someone who is overweight eat less than the calories they consume daily of 2000-2000. If you decide to start walking, you’ll your appetite will increase throughout the day. This is because your new life style is demanding energy.

Note down the calories you consume throughout the day. You can increase your energy levels by creating your diet plan made up of whole grains, fresh vegetables, fresh fruits, fresh fruits and lentils, as well as lean proteins. Have a breakfast of nuts and cereals throughout the day. Also, ensure that you’re drinking plenty of water. Do not forget to carry an empty bottle of water for the walk.

How Much Should You Walk According to Your BMI?

If you’re living an unproductive life and want to improve your walking habits in a brisk manner, then brisk walking is a great way to keep in shape. If you’re just starting your fitness regimen it is beneficial to do any exercise because it will help you lose weight. A doctor can inform you that when developing an exercise plan to lose weight, it is best to start slow and gradually increase your intensity.

One Mile a Day

For the initial months, the first few months, walking for a mile a day is enough. It shouldn’t take more then 15 minutes or even 20 minutes. At first, the aim is to include walking into your daily routine, and then make it part of your daily routine. You’ll be unable to maintain your exercise routine if you don’t enjoy. If you make yourself run for about an hour and a half at from the beginning, you’ll be stressed and this is not the purpose of the entire exercise.

A mile of walking each day will burn around 100 calories. A 15-minute walk every day can result in 2000 calories per month which means you’ll shed more than half 1 pounds. This isn’t good for someone who’s just beginning their journey!

3 Miles a Day

If you’re accustomed to walking daily then you can extend your walk by three miles. You’re likely to be able to cover the distance in about one hour of vigorous walking and you’ll burn between 210 and 360 calories in the process. This way, you’ll burn around 1800 calories and shed about the weight every week.

If you stick with this you’ll lose about 2 pounds every month. This is about 10kg by the end of the year, which could help you reach your weight goal of losing weight!

5 Miles a Day

If you’re determined to challenge yourself, you can add five miles of strenuous walking into your routine. Set a timer for yourself to go to the park in the morning or evening after working. Begin by taking two 15-minute walks at the right times throughout the day, like in lunch breaks or during an excursion to the supermarket.

One quarter hour of walking is enough to walk five miles quickly. If you can do this you’ll burn off 3500 calories every week and lose four pounds of the body fat every month.


The benefit of walking is that you’re capable of altering your routine. Do longer walks during weekends, while taking shorter walks during the week. Mix and match, and play around with different workout routines until you can find the one that is best. Be prepared to move objects around when they’re not working!

Bottom Line

The Body Mass Index can be an excellent base to build on. Once you’ve identified the right weight, you can begin to implement a regular program that includes vigorous exercise along with cardio and strengthening exercises. If you have a clear idea about the amount you’d prefer reach, it’s easy for you to decide “how much should I walk?”

It’s not all about burning calories for losing weight, but. Regular moderate exercise improves your mental and physical fitness levels, and can help you prevent heart disease and high blood pressure. It also improves the overall fitness of your cardiovascular system.

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