There are so many ways to lose weight and walking is certainly one of them! It may not be as intense as, say weight training in a gym, but that does not mean it is not an effective weight loss method. All you need to do is be consistent with it and have patience, as it can take some time for you to see results. Walking is best exercise to lose weight. It doesn’t require any equipment, other than a decent pair of walking shoes, and you don’t need a gym membership to do it. It’s a low-impact exercise, which means it won’t blow out your knees or cause other stress injuries that can leave you on the side lines for weeks or even months.
For those with certain health issues, including obesity and heart disease, walking is an effective, low-intensity weight-loss activity that can lead to better overall health, as well as better mental wellbeing. Depending on how much you weigh, walking at a pace of four miles per hour will burn between 5 and 8 calories every minute, or between 225 and 360 calories for a 45-minute walk. At this pace, walking 45 minutes a day most days, you can lose up to a pound a week without changing any other habits.
So put on your walking shoes, turn on your music pod and go for a brisk stroll through the neighbourhood. If you live close to where you work or shop, make walking your primary mode of transportation most days, and watch the pounds melt away. When the weather is bad, take to the local track or indoor mall, or hop on the treadmill.
While it’s well worth the wait, walking can be considered as a best exercise to lose weight which could be wearisome to some, but you can keep the process interesting and yourself committed to the activity with a few tips:
Track the progress
These days you get various devices such as pedometers that allow you to see how close you are to your fitness goal.
Music as companion
If walking is getting a bit monotonous, add music to liven up the process. You get music gadgets which can be attached to your fitness gear so that you don’t have to hold them in your hand while walking.
Change your road
Doing the same thing time and again can be boring. To spice things up, you have to challenge yourself to a new route every once in a while. This will keep things interesting and will also require more effort from your end to fulfil the challenge.
Calories burn while walk
Using walking to balance how many calories your burn each day with the calories that you eat can help you lose weight. But you need to know the numbers, which will vary depending on how much you, weigh and how far you walk.
Best ways to burn calorie
You have to see for the keys to burning more calories with your walking workout. There are good ways and bad ways to try to burn more calories when walking. It is also important to walk long enough to burn fat.
Chart out the calories to eat
One candy bar takes three to five miles to burn off, so the key to weight loss with walking is also to eat fewer calories. It’s a hard truth, but these are the facts. You can’t outwalk your mouth.
Speed matters when it comes to effective walking workouts. How to walk in the fat-burning zone for weight loss is one important factor. It can be easier to hit this zone with a walking pace than with a running pace. The best walking workout distance and time for weight loss will have your body going into the stored fat you want to lose and burning it as fuel.
Program to walk
Mix up your walking workouts to get the most weight loss effect. Use this plan for short days, long days, long easy days, days off and weight training.
If you prefer using the treadmill for your workouts, this plan will help you challenge your body with a variety of workouts and a weekly schedule to maximize them.
Chart down the record
Studies show that keeping track of your walking time and calories can keep you on the path to losing weight. Keeping a log or journal will help ensure success, or use a pedometer with memory or linked to an app to track your walks and exercise.
Finished 10 days?
Do daily program of walking, healthy eating for weight loss at a minimum for 10 days. Coach yourself to enjoy a walking workout, exercise, improve your diet and have fun.
Benefits of walking
If you still aren’t convinced about walking your way to a lighter you, here are some facts which will boggle your mind. According to ‘Fitness & Diet’ expert Akansha Jhalani, ‘weight loss does not only happen if you spend numerous hours in the gym on a weight training or cardio routine! Something as simple as brisk walking can also help you shrink your waistline.’ Walking at 6.5 km/h, a fairly standard pace can help a 65 kg man burn 362 calories per hour. She shares a few more benefits of walking.
Walking helps tone your muscles as you work on your lower body including your thighs, glutes, hamstrings, calves. It increases bone strength. When you walk, you are essentially strengthening your bones by keeping them engaged and your chances of bone diseases such as osteoporosis, arthritis also decrease.
Walking keeps you in good spirits as when you walk, your body releases endorphins which are responsible for keeping us a happy and joyful mood. Walking also keeps diseases at bay and even helps manage existing ones. People who have diabetes, high blood pressure can go for walks every day as it will help regulate their heart rate and also improve their blood sugar levels. Hence walking is the precise best exercise to lose weight.