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Want to shed some weight without putting in endless hours of gymming and trying different crash diets? Well, it may look impossible to some but we are here to bust that myth with a reality – walking for weight loss.
As there is one way that may help you shed kilos without a lot of hassle and that is walking for weight loss.
Walking is an underrated movement that can make a significant difference in your physical health if practiced religiously. Here, we’ll be talking about walking and its related factors that may impact your weight loss journey.
Read until the end to enlighten yourself with the best practices for healthy weight loss.
Why Walking For Weight Loss?
Before diving deep into walking for weight loss, let’s understand how weight loss works. To lose weight, you need to burn more calories than your daily consumption and go into a calorie deficit for the intended outcome.
Walking is a simple exercise that’s easily accessible, free of cost, and low risk for most people. Generally, walking 10,000 steps is recommended on a daily basis to stay fit, tone your body, and be active.
As per the Centers for Disease Control and Prevention (CDC), walking helps in burning more calories. During walking, an increase in heart rate and breathing is highly effective for the best weight loss results.
Adding brisk walking of 30 minutes into a daily routine can easily burn 150 calories. The calorie spent may vary depending on the pace and intensity of walking of an individual.
It is a simple exercise, to begin with, starting with a shorter time and less intense walk with time to see visible results.
How does walking for weight loss help your body?
You must have heard about the benefits of morning walk but here is the prolonged list of walking in general. Learn more with the below-mentioned points:
1. Helps In Burning More Calories
As we have mentioned earlier, to lose weight one must burn calories. Walking for 30 to 45 minutes does help in burning a good amount of calories. One can calculate their daily calorie need with tools like a calorie calculator to know the exact amount of calories their body needs. This can help in keeping track of calorie intake and daily calories spent for easy weight loss.
2. Improves Overall Mood
Walking is helpful to better your physical health as well as your mental well-being. Physical movement stimulates the release of endorphins which further promote a good mood, help to relieve stress and relieve the feeling of depression and anxiety. Experiencing a better mood may help to keep up with the habit of walking. According to studies, people tend to follow the routines that they enjoy the most so practicing walking may develop into a habit owing to its positive effects on overall mood.
3. Aids In Healthy Weight Loss
In the process of losing weight, many people experience muscle loss due to high-intensity workouts along with body fat. It is not a very healthy form of weight loss as fat loss should be the goal, not muscle loss. Walking may be useful in preserving lean muscle while maintaining weight in the long run due to its easy and less-complex form. Physical activity like walking is highly impactful and beneficial in retaining muscle as you age.
4. Reduces Belly Fat
When men reach a waist circumference of more than 40 inches and women reach 35 inches, it is a risky stage as most fat is accumulated around the abdominal area. This is an alarming sign of unhealthiness and obesity that results in serious health concerns if not taken into account in time. Daily walking may reduce belly fat and minimize the risk of obesity and the health risks related to it.
5. Help To Keep It Off
Most people lose weight but as they go back to their old eating habits their weight rebounds. Keeping the weight off is difficult if you are not consistent with your efforts. Walking can be an easy addition to daily life to maintain a healthy weight when combined together with a healthy diet. Therefore, opt for walking if you struggle to keep weight off when following for healthy lifestyle.
Things to Remember When Walking for Weight Loss
Walking is an easy practice for indulging in physical activity but there are things to remember when walking for weight loss. Some of them are as follows:
- Correct form
It is essential to walk in the correct form to lose fat from the body. Avoid walking with leaning shoulders pose instead stand tall and move your muscles for a greater motion for a powerful stride that results in enjoyable morning walks.
- Walk for at least 30 minutes
What is the best walking pattern for a weight loss plan? There are no best walking patterns for weight loss it is all about consistency and correct posture. Start with a minimum of 30 minutes at a normal pace depending on your physical health.
- Include rest day
When we exercise giving our body enough rest is important to help muscle restoration. Start walking thrice a week with two rest days, followed by one rest day, gradually follow the pattern while seeing what works best for your body.
- Vary the routine
Walking daily may become boring so to keep the boredom off, vary the routines by practicing walking indoors and outdoors. This will help you stay consistent with walking while keeping the mind entertained.
- Track your steps
Keeping goals in mind can keep you motivated for the distant future. Devices like pedometers on the ankle tracker can be a good help in tracking your steps, burning calories, and achieving your health goals.
- Celebrate your small wins
Having a daily routine of walking and religiously following it is not what most people do. Henceforth, celebrate your small wins by doing or purchasing stuff that implores you to do better. However, don’t mix your rewards with food as it may hamper your weight loss journey.
- Get a friend to join you
Getting a friend to join you in the journey to get fit can go a long way. Not every day is a happy day so on such days having someone to accompany and support could be the best thing to ask for.
Know what Dietitian Mac has to say and tell you regarding weight loss.
The Final Word
To conclude, walking and weight loss are interlinked but in a limited essence. Walking doesn’t need any special skills so it is easy to practice for most people. Walking for 30 minutes or taking 10,000 steps every day may show visible results. Nevertheless, combining a balanced diet that suits your body while helping you achieve your health goals with walking is necessary.
To get a personalized diet plan, book a free consultation with Fitelo experts and achieve your health goals easily.
Clicking here will help you say goodbye to a very big myth that surely you must be living with for years.
However, surely there would be many myths and doubts that you must be having in your mind, so to get them cleared also, connect with us now.
Frequently Asked Questions
Can You Lose Belly Fat By Walking?
Losing belly fat by walking is possible if combined with healthy eating for a balanced lifestyle. In addition, it may longer to lose weight so ensure to stay consistent and dedicated throughout the journey.
What Is The Best Time For Walking To Lose Weight?
There is no good or bad time to walk, you can go for a walk whenever there is time in your schedule. If wanting to incorporate walking multiple times into your daily routine, it is good practice too.
Is Walking Good For Weight Loss?
Walking is unquestionably good for weight loss as it gets your heart pumping. Adding 30 minutes of walking to your daily routine improves your physical health.
How Much Should I Walk To Lose Weight?
General studies have suggested walking around 10,000 steps daily to stay active and fit. You can choose to increase your pace and minutes of walking with time for effective results.
Contact Us Today
We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets really overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.
This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy as well as Enjoy a long happy life