Any exercise you do can help you lose weight – even walking – by burning more calories than you take in.
One fantastic way to get a calorie deficit is to walk for exercise.
Walking is healthy for your body – it increases your heart rate, oxygen flow, and blood circulation, while also boosting your metabolism. Concurrently, walking activates your muscles, which promotes the burning of fat and calories.
Establishing good walking habits is critical for weight loss. Be sure to make time in your schedule for walking – ideally, two 15-30 minute walking sessions a day. An early morning walk is ideal, as it can help burn through your stored fat reserves, if you walk before breakfast. Each person should aim to walk 10,000 steps per day.
Walking And The Weight Loss Process
Try to walk at least 30 minutes (ideally one hour) at a time, for optimal increased metabolism and fat burning. For best results, it is advisable to walk a mile in 13 minutes or less. Does this seem fast? You might have to almost race walk!
Make sure you are also wearing a pair of quality walking shoes. Remember, to lose weight, your calories must be balanced. That is, the number of calories you ingest should be less than you expend.
The next strategy is to trick your body into dipping into its fat reserves rather than just burning up sugars. Doing so will help you build muscles and increase your basal metabolism. This, in turn, will help you burn more calories through the day. Stretch before you walk – it makes a difference!
By stretching, you wake up your muscles and get them ready for exercise. As you start your walk out, move at a slow, warm-up pace for 5-10 minutes. Then move into a more brisk pace.
Create more challenging walks for yourself
So you’ve been walking for a few weeks – you will now want to increase your exertions. You can do this by increasing the intensity of your workout. You should gradually increase your exercise workload, so that your body can continue to adapt to more a challenging pace.
To aid in your weight loss, you should make your walks more intensive. Climbing hills or stairs can increase your exercise workload. Try wearing fitness walking shoes, like MBT Shoes.
You could also run for small stretches at a time (30 seconds to one minute), or carry a backpack with weight in it, to increase the calories you will burn. There are other ways to add weight – try a weight vest. This can balance the weight distribution.
Make sure it isn’t more than ten pounds – you will be slowed down and more prone to injury.
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Twitter: antjon
says:
you should add walking to your diet plan it is good aerobatics for your heart and lungs as well, but don’t over do the pace if you are a novice or have medical problems, start off at first until you are slightly out of breath and build your pace up slowly, seek medical advice if you are not sure
Twitter: antjon
says:
i agree with you about walking it is a very good aerobatics exercise, and i will say anyone who is embarking on dieting has to do them both together to show results
Walking is truly one of the effective ways to lose weight. I lose 2 Lbs just by doing speed walking.
Hi Marc
Yes you are right about walking if everybody made the effort to walk for around 30 minutes a day there would be a lot less issue with over weight people. Many say they just don’t have the time but that is just an excuse not to do it. Get of the lounge turn off the TV and go for a 30 minute walk you will be very happy you did and so will your body.
Walking is truly effective in terms of weight loss. I’m saying this because I experienced walking 4 kilometers everyday. I’ve lost 5 pounds withing 5 months of doing it and until now I’m still walking more than four everyday.
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Yes you are right…
Walking is a great exercise for everyone to do and it really does not matter how old you are, if you can still walk you should make an effort every day to get out and about.
Yeah,your absolutely correct,as a matter of fact,we already did this,I mean it’s our daily exercise.Maybe, that’s why we eat more,I ‘m not really gaining weight, so much weight to be exact. I’d rather go for a 30 min or more walk than to jogging,I’m running out of breath after a 20 min or more jogging,I easily get tired.Very nice and informative post.Keep up the good work.
Let’s try high speed walking. It will burn calorie more than you think
Obesity is not exactly a disease in itself. You just gain weight that’s all. But that is just the tip of the ice-berg, obesity leads to many diseases which do different levels of harm to our body.
I’ve got a few friends who have been able to lose lots of weight just by dieting and exercising, so it does help with weight loss and is a good form of free exercise.
Keith recently posted..My Second Weekly Weigh In Of 2010
I love walking as an exercise. In fact, I just bought a new pair of walking shoes as my others just wore out. My husband’s illness recovery regime includes at least a 30 minute walk 4 times a week – great for building his stamina.
Try to walk at least 30 minutes (ideally one hour) at a time, for optimal increased metabolism and fat burning. For best results, it is advisable to walk a mile in 13 minutes or less. Does this seem fast? You might have to almost racewalk!