Experts share 9 tips for loosing weight during walking19.09.2022
Is walking a good way to lose weight? This is a great question because walking is not the only exercise that can help you lose weight. Running, HIIT, and swimming are the most popular choices, but getting your steps in can be a smart way to tone.
Walking for weight loss can help you lose weight. It is a great way to burn calories and boost your overall health. Walking for weight loss is a low-impact exercise that is easy on the joints and prevents injury. It is also known to improve mental well-being.
We’ve gathered the best advice on how to maximize the slimming-down benefits of this easy-to-access type of LISS cardio before you set foot on the streets. This article will explain why this movement is better than running to lose weight, and also share the best equipment you can invest in, such as walking shoes.
Can Walking help you lose weight?
Walking can increase your energy expenditure. Aroosha Nekoram, senior personal trainer at Ultimate Performance, explains how increasing your steps can help you tone.
If you want to walk for weight loss in a healthy and sustainable manner, you must ensure that you are not creating a calorie surplus. Nekonam explained that this is when you consume less calories than you eat or drink during the day. She says that increasing physical activity and reducing calories is the best way to create a deficit. Walking can help you increase your movement.
It is important to be mindful of what you eat. There are many healthy eating options, including the Mediterranean diet. However, a study done by Seoul National University Bundang Hospital, found that it is important to reduce your overall calorie intake. Nekonam warns that you cannot out-train a bad eating pattern. You can walk miles without losing weight, but if your diet doesn’t include a decrease in calories, you will be unable to exercise as much.
However, you don’t have to do much. “We’ve massively over-complicated health,” says Dr Rangan Chatterjee, a GP. “We believe that everything should take a long, complicated and hard work – but a quick walk around the block can make all of the difference. Every little bit counts.”
WALKING FOR WEIGHT LOSS – 5 TIPS TO GET RESULTS
After you have learned the fundamentals of walking to lose weight, it is important to make sure you are moving properly. To help you tone up, here are some things to look at, starting with your posture and ending with your stride.
1. LENGTHEN YOUR SPINE
Many of us are inclined to walk with our backs slightly bent, after sitting for long periods. It’s crucial to adjust your posture if you are walking for weight loss.
Chris Richardson, Zero Gravity Pilates founder, says that standing tall will raise your head, relax your shoulders and help you move faster. Focus on the spot in front of you.
Your lower body is important too. Richardson says to avoid turning your feet inwards or outwards, collapsing your arch or walking on your toes. Start by aiming to touch the ground with your heel, then roll your foot through the ground to your toes and continue on to the next step using your toes.
2. STOP CLENCHING
While it’s normal to pull your bottom cheeks in when you walk, it can be a cause of pain and niggling aches. Richardson says that releasing tension can help reduce tension.
It will make your stomach muscles work harder, which is a bonus. This could be the place to start if you are looking for the best ab exercises for women.
3. SHORTEN YOUR STRIDE
You have to be more careful about how fast you walk when trying to lose weight. It may shock you to find out that long strides can be detrimental to your weight loss efforts.
Richardson notes that it might be natural to want speed, but Richardson says otherwise. Richardson says that taking large steps can strain your knee joints and overtax your leg muscles. In this instance, shorter steps mean more calories-burning speed.
4. PULL IN THE BELLY BUTTON
Bracing your core is also known as pulling your belly button towards your spine while you walk. This will keep your back and stomach muscles strong and help you to avoid any pressure or stress on your lower back.
Richardson advises, “Keep it there, without holding your breath.” It’s difficult at first but when combined with cardio-pumping powerwalking it can help tone your midsection.
5. RISE YOUR PACE
Speed up. Duke University research has shown that middle-aged people’s walking speed is a good indicator of their ability to age. Slower walkers grew older faster and had worse immune systems and teeth than those who moved faster.
Are you unsure how fast to go? Dr Chatterjee suggests that you sweat a bit and feel your heart rate increase, but still be able hold a conversation. You can do 100 steps per minute with a good fitness tracker. Anything above that would be considered vigorous walking.
Here are 4 ways to make weight loss fun by walking
It’s not difficult to lose motivation for your workouts. Winter months are a time when there is less sunshine, which can make it harder to get outside and exercise. These are great ways to get moving.
1. A great soundtrack can make a difference – Fairleigh Dickinson University research revealed that women who walked to music at least three times per week lost approximately 16 lbs in six months. In contrast, those who walked silently lost 8 lbs. Grab your headphones and start walking to your favorite music. Another option is to use one of the top meditation apps.
2. You can go towards nature by living near forests. Forest bathing is a way to relax and take in the natural beauty of the forest. Japanese scientists discovered that it reduces stress and boosts immunity. Mind, a mental health organization, found that 71% of participants reported feeling happier after taking a walk in the woods.
3. You can raise money for charity by signing up for a walk. It will also give you something to aim at (and there is plenty of evidence that goal setting can be a motivator).
4. You can increase your calorie burning by as much as 20% with poles, just like Nordic walking. It is important to use the right technique: swing the poles so that your right-hand strikes as your left foot touches the ground. Then, the left-hand pole strikes as your right foot touches the ground. A pair of the most comfortable hiking boots will support your feet.
HOW TO TONE UP WHEN YOU GO OUT
You can add strength training exercises to your walks if you want to make it more challenging.
Richardson says that they will increase your muscle power, endurance, and balance as well as your walking gait. At every 1,000 steps, pause your walk and aim to do 10 (Novice), 20, (Intermediate) and 30 (Whizz] repetitions of each.
- CURTSY LUNGE
Standing with your feet shoulder width apart, place your left leg behind and move to the right. Keep your knees bent and in a curtsy pose. Jump to the side and switch your legs. You will end up in a curtsy lunch with your leg positions reversed. Split the reps between each leg.
Your feet should be hip-width apart. Your feet should be flat, straight and your back straight. Then lower to a sitting position. To balance, lift your arms in front of yourself. Hold the position for three seconds. Then push your heels to the floor and get up to standing.
- EAGLE SQUAT
Begin by putting your legs together. Cross your legs by lifting your right leg above your left, until they are crossed. Cross your arms so that your right elbow is under your left. Hold this position for three seconds. Then switch sides and do the same.