Can I lose weight by walking? All physical activity, including walking, burns fat, which helps you lose weight. And the faster you walk, the more calories you burn.Are you hitting the pavement or walking around on one of the best walking treadmills? (Opens in a new tab)When it comes to weight loss, walking is a great workout.
Walking outdoors, in particular, has numerous benefits for physical and mental health.Studies published in the Frontier of Endocrinology (Opens in a new tab) We found that 7,500 steps a day (3,000 steps at an active pace) were sufficient to prevent type 2 diabetes.And further research on the frontier of psychology (Opens in a new tab) Exposure to the natural environment and green spaces has been found to be associated with reduced levels of stress and depression.
“Walking, especially in nature, uses enough brain power to actually switch off, so walking somewhere can force you to almost relax mentally without thinking. “It’s So Simple’s founder, personal trainer Rachael Sacerdoti, says. (Opens in a new tab)..
“This is a perfect low-impact steady-state (LISS) exercise, ideal for everyone. Long walks cause less damage to the body and calm down without overstressing the parasympathetic nervous system. increase.”
Centers for Disease Control and Prevention for Safe and Sustainable Weight Loss (Opens in a new tab) It is recommended that people lose 1-2 pounds a week. Read on to see how much walking you need to reach your weight loss goal.
Can I lose weight by walking?
“”Walking is one of the best ways to lose weight. This is because it has less impact, less stress on the joints, and a lower risk of injury, “says Lily Chapman’s nutritionist. P3RFORM (Opens in a new tab)..
“The amount of calories you burn depends on your personal statistics such as height, weight, body fat percentage, and how active you are. In principle, the higher your heart rate, the more. Burns a lot of calories. People who are sick generally burn more calories because they have a higher heart rate.
“Walking is a more comfortable exercise than running or high-intensity interval training (HIIT), so many people are more likely to maintain their habits. Generally, they lack calories to lose weight. You need to. If you’re consuming calories while walking, you don’t need to over-restrict your diet, which means you’re more likely to succeed in losing weight in the long run. ”
Studies published in Nutrition Journal (Opens in a new tab) It was discovered that “moderate walking enhances the effect of an energy-restricted diet on reducing fat mass.” Chapman said: “An energy-restricted diet means the same thing as a calorie deficiency. Therefore, this shows that walking can speed up the weight loss process when you are deficient in calories.”
How Much Walking Do You Need To Be An Effective Weight Loss Tool?
Study by International Journal of Obesity and Related Metabolic Disorders (Opens in a new tab) Two groups of women who walked 30 minutes or 60 minutes a day were found to have “similar and significant beneficial changes” in their health-related variables (ie, weight loss).
“This shows that a short daily walk is enough to make a big difference in body fat, blood pressure, and even cholesterol levels,” Chapman says, and Saseldoti agrees. “Walking is a great starter activity, especially for those who aren’t active.”
“For better results, walking longer than your normal walking speed will help you achieve better weight loss. If you’re afraid of long walks, take a 15-minute walk three times a day. Start with, “continues Sacerdoti. “Frequent short walks also benefit. Walking after a meal helps control blood sugar levels.”
Is there a way to make walking more effective?
The key to losing weight with walking is to walk fast or strong enough to burn fat for energy. And the bigger you take a walk, the more fat you burn instead of the sugar your body uses for energy. One way to make walking more effective is to add hills, climb, and do intervals.
“Anything you can do to increase calorie consumption is fine,” says Sacerdoti. “Whether you’re on a treadmill or on a steep uphill, walking uphill is perfect for this. Raising your heart rate a little faster will help you burn more calories. Also, walk on a slope. This reduces the effect on the legs and joints.
“Adding a power walking interval of 5-10 minutes at a time also gives you more calories burned. Weighted vests are good because they make your body stiffer. That is, they burn more calories, but Make sure your weight is evenly supported so that it doesn’t interfere with your posture. Posture is very important to get the most out of your walk. “
How can you walk more in your day?
Sacerdoti said: Take the opportunity to climb the stairs. This is also great for the gluteal muscles. Meet your friends for a walk in the park or at lunchtime. It’s mutually beneficial, as anything in nature will quickly boost your mood! “
As with any exercise, the key to consistency is finding the one that suits you. So mix things with different types of walking workouts, such as intervals, hill climbs, short and fast walks, and long walks on different terrains.
Sacerdoti adds: To get the most out of your walk, keep your back straight, your shoulders at right angles, and your head up to activate the core.
“Each stride moves the gluteal muscles, lands on the heels, rolls forward, and pushes out with the toes. Maintaining hydration is important and worth investing in good shoes to improve posture and prevent injuries. There is no doubt that there is, and don’t forget to stretch when you return from the walk. “
And don’t worry, even if walking isn’t really about you! ‘Are our work going well for weight loss? (Opens in a new tab)Are’and’ exercise bikes suitable for weight loss? (Opens in a new tab)If you are looking for a good alternative to staying healthy and healthy,’is great.
