Transform Your Walk
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How can I use walking to lose weight?
To lose weight, plan to walk five to six days a week. Vary the duration, intensity, and terrain to keep your body challenged. For example, a 145-pound woman burns 109 calories walking 3 mph for 30 minutes. Up the pace to 4 mph and you'll burn 164 calories in the same amount of time. Add hills and you'll burn 197 calories. Using intervals is particularly good if you're just getting started and can't sustain a fast pace for long.