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19.10.2014
Walking or running can help you lose weight as fast as almost any activity, but the key to weight loss is how many calories you’re burning when you exercise.
Losing weight is all about burning more calories than you consume, and 3,500 calories equates to about 1 pound. In the 1990s, when people stared to use pedometers to track their steps, the idea of walking 10,000 steps a day was used in the marketing of the devices. There is some dispute whether the longer time spent walking a certain distance, as compared to the time spent running the same distance, actually burns more calories because you're actively engaged longer. Graham Ulmer began writing professionally in 2006 and has been published in the "Military Medicine" journal. Losing weight requires a negative energy balance, or a state in which you consume fewer calories than your body needs to support its daily functions. Apart from these rough estimates, individual factors such as your age, sex, lean body mass and the type and frequency of your meals can influence how many calories you burn each day. A former reporter and editor with the "Sarasota Herald-Tribune," he currently oversees such publications as the "Cleveland Clinic Heart Advisor" and UCLA's "Healthy Years." Roland earned his Bachelor of Science in journalism from the University of Oregon. So if you walk or run off 500 calories every day for a week, you’ll lose around 1 pound per week. However, it takes about twice as long to walk a specified distance as it does to run that same route. But don't discount walking 4 miles a day, especially if you are recovering from a joint accident or other physical ailment that might lead to restricted physical performance. He is a certified strength-and-conditioning specialist with the National Strength and Conditioning Association.


Therefore, it will take you about one hour and 45 minutes to walk 6 miles, and you will burn about 368 calories.
If you walk at a rate of 3.5 mph for 6 miles a day, as well as restrict your diet by 250 calories a day, you will achieve a negative energy balance of about 18,500 calories after one month.
If you perform the same type of exercise each day, you will end up burning fewer calories over time. If you’re going to cover 4 miles a day, you will lose weight immediately, simply by burning hundreds of calories with each run.
For example, a 200-pound person running 4 miles a day would burn a little more than 500 calories during that run. While there is nothing particularly special about that distance -- other than that it’s a nice, round number -- a person who is walking briskly can walk about 4 mph. So if you're looking to save time with your workout, crank up the speed from a walk to a run to maximize your efforts.
While running 4 miles a day may seem like a great idea at first, check with your doctor about any limitations you should consider. Ulmer holds a Master of Science in exercise science from the University of Idaho and a Bachelor of Science in psychology from Washington State University. If you walk at this rate and distance every day for 30 days, you will burn a little more than 11,000 calories -- resulting in a loss of about 3 to 3.5 lbs. Walking 6 miles at this rate will take you about 75 minutes, and you will burn 525 calories.
If you restrict your diet by 500 calories a day and walk at a rate of 5 mph, you'll accumulate a negative energy balance of 30,750 calories and an 8.5 to 9 lb.


Your body will become more efficient and use less of its energy supplies to support the same level of intensity, referred to as exercise economy. And you can always start out walking, before moving on to running, to help burn more calories in a given time period. You can create a negative energy balance by limiting your diet, as well as burning extra calories through exercise. Walking at this rate every day for a month would result in a negative energy balance of 15,750, translating to a 4.5 lb. The speed at which you lose weight, however, will depend on how many of those miles are run or walked.
Walking at 3 mph for about 80 minutes would also cover about 4 miles and would burn more than 950 calories.
Walking is a fairly low-intensity activity, but if you are consistent and limit your diet, you can lose quite a bit of weight in a month.
If you walk at a rate of 5 mph, you'll accumulate a negative energy balance of 23,250 calories -- equaling a loss of about 6.5 to 7 lbs. You can also increase your caloric expenditure by walking uphill, walking up stairs or carrying weights.
Even though walking is less intense, if you cover the same amount of ground, you'll ultimately lose more weight by walking.



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