Walking a few miles daily is a great way to improve your cardiovascular health but it's probably not necessary every single day. Instead of hitting 2 miles each day, spread your weekly cardio exercise across the week and walk for time, not distance. While fad diets and rigorous exercise routines can help you lose weight quickly, they'll ultimately do more harm than good.
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Building healthy habits is more beneficial in the long run. Where your diet is concerned, prioritize whole foods.
Fill your plate with fruits and vegetables in a wide range of colors. Veggies are rich in vitamins and fiber, a nutrient that helps keep your digestion regular, according to the Academy of Nutrition and Dietetics. Plus, vegetables have low calorie density — that is, they're low in calories relative to their volume.
Carbohydrates are another part of a healthy diet, despite what current diet trends dictate. While you should enjoy a croissant or two every now and again, you'll want to eat mainly whole grains or healthy carbohydrates like brown rice, oat meal, sweet potatoes or whole grain pasta. Eating enough protein each day will help you retain muscle mass and keep your energy up while you're in a calorie deficit, according to the Mayo Clinic. To keep your overall calories low, prioritize lean protein sources like poultry, fish or low-fat dairy. If walking begins to feel repetitive, switch it up.
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Practicing strength training , yoga or swimming to name a few several days a week can help improve your body's fat-to-muscle ratio. While walking 2 miles a day can help you burn calories and improve your overall health, building sustainable, long-term habits should be your top priority.
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Fitness Training Walking. Bojana Galic. Bojana Galic is the staff writer for Livestrong. She completed her undergrad education at New York University in Walking is great exercise but prioritize your diet for weight loss. The Basics Behind Weight Loss. Walking 2 Miles to Burn Calories. Calorie Burned While Walking 2 Miles pound person pound person pound person Walking 4 mph calories calories calories.
Sign up now. Can I lose weight if my only exercise is walking?
Here's How Far You Need to Walk Every Day to Lose Weight
Answer From Katherine Zeratsky, R. With Katherine Zeratsky, R. Show references Mabire L, et al.
The influence of age, sex and body mass index on the effectiveness of brisk walking for obesity management in adults: A systematic review and meta-analysis. Journal of Physical Activity and Health. Hensrud DD, et al. The Mayo Clinic Diet. Rochester, Minn. Walking: A step in the right direction.
Accessed Nov. The Mayo Clinic Diabetes Diet. Department of Health and Human Services and U. S Department of Agriculture. Physical Activity Guidelines for Americans. Department of Health and Human Services. See also Activity trackers — help or hindrance for weight loss?
How Many Miles a Day Should I Walk to Lose Weight? | POPSUGAR Fitness
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