You'll both benefit from the fresh air while pushing your child in the stroller.
Your plans to exercise and lose weight may get placed on the back burner because of a lack of time due to children. But you can lose weight walking while pushing a little one in the stroller. Add a healthy, calorie-reduced diet and some strength training exercises, and you'll have an effective weight-loss combination. Be sure to get health clearance from your physician before you begin.
Calories Burned with Stroller Walking
A calorie deficit is necessary to lose weight, and 250 to 500 calories burned daily will help you lose a half to one-pound weekly. The amount of calories burned while walking and pushing a stroller vary according to your starting weight. If you weigh around 130 pounds, you'll burn approximately 143 calories per hour. A weight of approximately 205 pounds will result in a calorie-burn of around 233 per hour. For a half-pound weekly weight loss resulting only from walking while pushing a stroller, you'd have to sustain your activity for about one hour and five minutes to approximately one hour and 40 minutes.
Increase Your Calorie Burn
Walking and pushing the stroller for an hour to an hour and 40 minutes may not be feasible or desirable. For a more efficient cardiovascular exercise routine that will burn more calories and promote greater weight loss, you can jog while pushing the stroller. By swapping running for walking, a 130-pound person can burn about 450 calories, while a 205-pound individual can burn closer to 700. Even adding 30- to 60-second jogging intervals to your walk will boost your calorie burn and help you lose more weight. After warming up, alternate between two to four minutes of brisk walking and 30 to 60 seconds of running.
Strength Training Exercises
Depending on your activity level, you can start losing a half pound of muscle per year after the age of 20. This loss of muscle mass can cause your metabolism to slow down, making it harder to lose weight. Strength training exercises are important for retaining muscle mass and bone density, and will help you get a slender physique. Two to three times weekly, do a whole body workout that includes squats and lunges for your legs, trunk rotations and pushups for your abdominals and upper body, and lateral raises, bicep curls and triceps extensions for your arms and shoulder. In addition to helping you slim down, added strength will benefit you while pushing the stroller.
Healthy, Calorie-Reduced Diet
Add to your daily calorie deficit by cutting calories. A reduction of 250 to 500 calories per day will increase your weekly weight loss by another half to one pound. Maintain the energy you need for exercise, your child and daily routine by consuming foods that fuel your body, such as lean protein sources, whole grains, fresh vegetables and fruits, and low fat dairy products. If you're breastfeeding, it's important to not cut calories because your body needs them to sustain your milk supply and prevent you from developing a nutrition deficiency. Even as you consume 500 calories more than your pre-pregnancy caloric intake, you're likely to still lose weight while breastfeeding, especially if you're walking or jogging while pushing the stroller.