Are you walking to lose weight and wondering why you’re not seeing results? If so, you may not be maintaining a calorie deficit. To do that, you have to burn more calories than you consume. As with anything related to health and fitness, walking for weight loss is easier said than done.
To lose weight, the U.S. Department of Health and Human Services physical guidelines for Americans require a minimum of 150 minutes (2.5 hours) to 300 minutes (5 hours) of moderately vigorous aerobic activity. said. brisk walking) once a week. Additionally, the guidelines recommend two days of strength training to support your weight loss efforts. However, the key to losing weight and maintaining it long-term is to combine a nutritious and balanced diet with regular aerobic exercise, such as walking.
Walking for weight loss doesn’t have to be complicated. For example, just 30 minutes of brisk walking a day can add about 150 extra calories each day, according to the Mayo Clinic. Plus, the faster and longer you walk, the more calories you burn.
Good news: you asked Rachel McPhersonGarage Gym Reviews’ ACE Certified Personal Trainer shares his best daily walking routines to help you maintain a healthier weight. Combined with a healthy diet while on a calorie deficit, this walking workout equips you with the tools you need to lose unwanted weight and keep it off forever. For more information, please read the following articles: Experts say this walking workout is key to rapid weight loss.
The key to success with any routine is making it fun. The more enjoyable an activity is, the more likely you are to stick with it. “One of his ways to encourage him to go outside and take his daily walk is to combine the walk with another fun activity that can only be done during the walk,” he says MacPherson. Eat this instead of that! “For example, pick an addictive podcast and only listen to it during your walks. This strategy is called ‘temptation bondage.’ It works wonders for those who have difficulty motivating themselves. “
Science backs up McPherson’s advice.A 2020 study published in Organizational behavior and human decision-making process We found that people who bundled temptations with audiobooks were 10% to 14% more likely to exercise regularly than if their workouts were not accompanied by incentives.
Walking the same route at the same speed every day can be banal and repetitive for even the most dedicated stride enthusiast. keep it at For example, instead of doing all-out bouts of brisk walking every day, incorporate longer, slower walks and shorter, brisk walks. Doing so will keep your body guessing, making your routine more mentally engaging and helping you burn more calories.
“Exercise can stress the body, and a calorie deficit can also stress the body. “You’ll also be able to walk longer distances and take more consistent slow-paced walks that allow you to take in the scenery and relax,” McPherson says. Add more high-intensity walks throughout the week to burn off.”
To continue your weight loss journey, you need to increase both the amount (volume) and intensity (speed) of your walking to keep burning calories as you become healthier. This is because your metabolism adapts to your walking routine and plateaus if you don’t increase your walking.
“Working out helps support weight loss as your body adapts to the calorie deficit needed for weight loss,” McPherson explains. “Start your walking weight loss effort slowly by only walking as much as you need to facilitate weight loss.
“Adding hills and slopes to your walk can improve muscle activation and cardiovascular performance during your walk,” McPherson explains, adding, “Walking on slopes can increase calorie burn and support weight loss. Get into the habit of climbing hills and slopes, at least a few times a week.”
According to the American College of Sports Medicine (ACSM), for an average 150-pound person, every 1% increase in incline burns about 10 extra calories per mile than walking on a flat surface.
To stay on track with your walking routine, you need to have a backup plan in case something unexpected happens that keeps you from getting outside. “Checking the weather and planning your outfit will help you have consistency in your walking routine. If you have a busy day or know the weather is bad, have a backup plan for how you walk.” stand up,” advises McPherson. “You might walk on your lunch break, or you might walk to run errands. You might plan an indoor walk, or you might pace your home while browsing your phone. Consistency is essential, so don’t let anything get in the way.”
