Walking for Weight Loss
In human history, walking for weight loss wasn’t a concept that crossed Homo sapiens’ perceptions. Walking and running were only transportation methods; the only means of getting from one place to another.
By understanding the tips below, you’ll learn how walking to lose weight is a low-impact way to reach your body goals.
Select the right shoes
The only “material” necessary for walking are shoes and possibilities are you have a pair suitable for the job already. “Walking shoes” have elastic soles and firm heel counters to restrict side-to-side motion. Standard smooth surfaces only need low-heeled shoes that are soft, cushioned and light in weight.
Devise a great walking playlist
Before you even consider about tying up your sneakers, think of the songs you want to listen as you make walks towards a fitter you. Having an excellent soundtrack to your walk will urge you to push harder and go farther, and the best part is that you probably won’t even notice the extra effort that you end up putting in.
Know your route
It’s great to have a clear view of where you’ll be hiking on a specific day. You’ll feel relaxed and confident knowing what to await as you walk and not waste any walking time deciding out a route on the fly. walking for weight loss
Find a walking buddy.
Numerous studies prove that having a strong support group is necessary to achieving and sustaining weight loss achievement, with those who are part of a social support network dropping more weight than their solo matches.
Find that walking buddy funny
It’s no joke: natural laughter may cause a 10–20 per cent improvement in basal energy expenditure and relaxing heart-rate, according to research. That means a 10-15 minute snicker fest could consume up 45 to 175 calories.
Be prepared for weather conditions
Don’t let a run of warm, cold, wet, windy, or icy weather stop you from walking off your belly. Get yourself kitted out with the right clothes for the kinds of weather your area can get in a given year.
Keep a walking journal
Having a journal been shown to improve the effectiveness of a walking program by 47 per cent. Keep a record of the days that you did your walking routine, the moment of day or night that you performed your walking routine, the extent and time to complete each walking routine, how you achieved your walking routine, and your weekly weight record.
Walk-in daylight to eat less
To receive some of that sunlight or even daylight on your walk. By allowing some light into your life, you’ll get some experience into your weight loss aims as you stride toward a slimmer, healthier future.
Hit the bricks before breakfast
The best strategy for reducing body fat percentage is to get your walk soon after waking up. “Your body is already in a calorie deficiency, and it will inflame your body’s fat-burning ability.
Swing your arms
Vigorous arm pumping not only promotes your pace, but it also provides an excellent upper body exercise. What’s more: an arm swinging walking technique will cause you to burn 5 to 10 per cent more extra calories. Turn your arms at 90 degrees and elevate from the shoulder. Swing them directly, as if you’re stretching for your wallet in your back pocket. On the swing ahead, your wrist should be near the middle of your chest.
Go faster the right way
When walking for weight loss, there are two methods you can do it. You can take long walks, or you can fast speeds. Experts state that it’s better to do the latter because extending your stride can enhance pressure on your feet and legs.
Vary the area
As well as changing your speed, an excellent way to consume more belly fat is to switch up the surface you’re stepping on. See, stepping on grass or gravel burns more calories than walking on a track while walking on soft sand increases caloric expenditure by almost 50 per cent, provided that you can keep your pace the same.
Add high-intensity walks to your routine
Do at least 25 minutes of high-intensity walking on three alternative days per week as you’ll consume more fat during and after these cardio-intensive workouts. On alternate days, do moderate-intensity fitness exercise for about 35 minutes per session.
Walking quickly up a short hill is a prominent example of interval training when sprinkled with flat ground walking. Your leg muscles will thank you if you lean forward slightly when walking uphill and your knees will be even more grateful if you slow your pace, bend your legs slightly and take shorter steps when you descend those hills.
Use hand weights
Hand weights can increase your caloric expenditure, but they may alter your arm swing and thus head to muscle soreness or even injury. They’re generally not advised for people with high blood pressure or heart disease. If you want to utilise them, start with one-pound weights and enhance the weight gradually. The weights shouldn’t sum up to more than 10 per cent of your body weight. Avoid using ankle weights as they increase the chance of injury.
Try backwards walking
Walking behind uses the leg muscles oppositely from stepping forward and can be a great way of improving from a knee injury. Retro (backwards) walking is most reliable on a treadmill, but an abandoned running track would be just as fit. If you have neither of those environments available to you, walk outdoor—away from traffic, trees, potholes, etc. Even a moderate pace (2 mph) gives fairly intensive training. To avoid muscle soreness, start gradually: don’t try to walk backwards more than a quarter mile the first week.
Drink green tea after walking
A Nutrition study found that participants who drank three cups of the drink every day for a week had fewer markers of the cell destruction caused by resistance to exercise. That means that green tea can also assist you in recovering faster after a walk.
Drink plain water
Only drinking more water may enhance the rate at which healthy people burn calories. After taking approximately 17 ounces of water (about two tall glasses), participants’ metabolic rates improved by 30 per cent. The researchers conclude that increasing water intake by 1.5 litres a day (about 6 cups) would burn an extra 17,400 calories over the year.
Snack on almonds
A study demonstrated that a low-calorie diet that is abundant in almonds could help boost weight loss. Not only do the healthy monounsaturated fats in almonds have an impact on insulin levels, say scientists, but also give dieters a full feel, meaning that they are less likely to overeat. So carry a small bag of almonds on your walk if you begin to feel hungry.
Make your walk a necessary part of your life
At first, anything different can be hard to keep doing, simply because it’s not part of your routine yet. Once it is a habit, it will become a component of your day-to-day progress. Identify that motivation is what gets you started, and habits are what keep you going.