How Long Do You Have To Walk To Lose Weight
Movement is a goal for many of us. But walking to lose weight is not always easy.
The problem is that a well-established routine cannot be changed overnight. Replacing unhealthy foods with a balanced diet and exercise requires a lot of willpower. For this purpose, you will need a lot of perseverance.
You will have nothing to gain if you strictly follow the new routine only to return to the old sedentary lifestyle after a few weeks.
Walking to lose weight is a relatively affordable goal. You don’t have to spend money on a gym subscription or special weight loss creams. What do you need to be successful? Only one thing: to walk.
If you are tired of excess fat and, despite all the options you have resorted to, you can not thin your waist, it’s time to move. In order to be able to wear smaller clothes, it is necessary to burn not only the fat from a single region, but from the whole body.
But why is it good to walk to lose weight? This activity is an aerobic exercise that trains most muscles. So, you will lose weight by burning a large number of calories, simultaneously oxygenating your body and keeping your heart healthy.
Who can lose weight on foot?
It has been scientifically proven that anyone can walk without harming their health. It doesn’t matter if you are used to exercising or until now you have had a sedentary lifestyle.
However, it is advisable to undergo a medical consultation to check your health. This way, you will be sure that you do not suffer from any physiological problems, such as respiratory or heart problems.
How often should you walk to lose weight?
Take into account your physical condition. If it’s been a long time since you’ve stopped exercising, avoid long walks. Start with short intervals (10-15 minutes) and go at a moderate speed.
Initially, you can walk twice a week and gradually increase the frequency of this activity. The most important thing is not to interrupt the routine.
If you manage to take a walk of at least 30 minutes every day and adopt a proper diet, you will lose about 9 kilograms (20 pounds) in 5 months.
Use a pedometer
The pedometer is a special device for measuring the number of steps performed during a walk, as well as the speed, distance traveled and heart rate of the person using it.
With the help of a pedometer, you will be able to set certain goals easily. For example, if you want to increase the speed or number of steps, you will be able to constantly monitor these variables.
You can even take the pedometer with you to work or use it while you do your housework. At the end of the day, you will know exactly how many steps you have taken and how many calories you have burned. In addition, you will be able to assess whether, in the future, you need to increase the intensity of the movement in order to achieve your goals.
The benefits of walking
- Improves the immune system and provides protection against disease.
- Accelerates metabolism and prevents obesity.
- Strengthens bones and helps prevent fractures and prevent osteoporosis.
- Improves blood circulation and strengthens the heart.
- Due to the fact that it stimulates the production of endorphins, it prevents stress, anxiety and depression.
Some tips on how to walk to lose weight
- After a doctor has consulted you, set a clear goal and do not overwork yourself.
- Under no circumstances should you interrupt your routine. If you can’t walk all week, reorganize your schedule and set small goals.
- Wear comfortable clothes and shoes.
- Remember to perform warm-up exercises for at least 5 minutes before trying to walk to lose weight.
- Be careful what you eat. Reduce your fat intake and implement various healthy eating habits.
- Maintain a proper posture. The back should be straight, the abdomen contracted and the arms relaxed.
- Keep your breath under control. Inhale and exhale depending on the pace of the walk.
Last but not least, we advise you not to ignore your body. If you experience dizziness, high blood pressure, or excessive fatigue, stop or slow down.
