How to Lose Weight by Walking?

Believe it or not, weight loss does not have to be something impossible and difficult if done with the adequate methods. However, with the rise of obesity in the U.S., but elsewhere as well, the internet and the media are flooded with all kinds of information claiming to help people lose weight. Hence, the question which arises is whether these approaches can really yield positive results or whether they are nothing more than a marketing trick and a fad created for bigger profits. With this in mind, it is pivotal to be able to distinguish between effective and non-effective weight loss options. The former are scientifically-proven and tried-out weight loss methods whereas the latter are backed up with little or no scientific data and usually promise a fast weight loss without having to perform any physical activity, which often results in weight cycling. Therefore, today’s article will be focused on presenting one proven weight loss method and its benefits, i.e. walking.

Do you need or want to lose surplus weight?
Are you tired of fad diets and weight cycling?
Do you want to improve your overall health?

If the answer to these questions is a yes, this article is definitely for you. You will learn more about how walking triggers weight loss and how it can better your overall health and well-being, but quality of life too. Once you introduce regular walking to your daily life, it will surely become your favorite physical activity!

How to Lose Weight by Walking

Even though walking is something humans as species are best known for, for a major part of our history, walking and running were only tools for reaching destination B from destination A. But, nowadays, walking plays a much more important role in our lives, especially brisk walking, because of its power to help us burn calories and shed excessive belly fat. What’s more, it requires only minimal equipment and it can be performed almost anywhere. So, let us learn more about how to begin losing weight by walking more.

1. Opt for the right shoes

When you research about the necessary equipment in order to start daily walking as a means to lose weight, make sure you do not believe everything you read, i.e., a pair of quality shoes will suffice; you do not need any expensive jackets, T-shirts, etc. Shoes designed for walking come with flexible soles and stiff heel counters that avert side-to-side movement. If you plan to walk on regular, flat surfaces, purchase shoes that are:

Low heel
Comfy
Lightweight
Cushioned

2. Design your walking route

You are probably wondering why it is needed to know a walking route in advance, right? Namely, deciding where you are going to walk on a daily will help you feel confident and comfortable because you will know what to expect as you walk and you will prevent wasting precious time on coming up with the route as you go. Make sure you try out and create various routes, i.e. they should vary in:

Grade
Terrain
Length

3. Try to brisk walk

Generally speaking, brisk walking is when you make around 100 steps per 60 seconds. To illustrate, half an hour of brisk walking on a flat surface daily can help you burn more than 1,000 calories within 7 days! What’s more, studies suggest that this type of calorie “spending” will minimize your risk of heart illness too and you will also feel and look much different than before, in a positive way.

4. Pay attention to your pace

Did you know that researchers have discovered that walking at different speeds helps you burn up to 20 percent more calories than if you hold on to a steady pace? This being said, when you are doing your 30-minute brisk walk, dedicate several minutes to speed up and slow down your rhythm.

5.Remember to drink water

Were you aware that increasing your water intake may elevate the rate at which your body burns calories? The research team that performed that study estimates that drinking additional 6 cups of water (plus your regular intake) will aid you in burning 17,400 calories on a yearly basis, i.e. 5 pounds!

6. Introduce high-intensity workout

High-intensity walking of 20 minutes for 3 non-consecutive days on a weekly basis will better the burning of fat after cardio-intensive workouts. During the other days, opt for moderate-intensity fitness of half an hour.

7. Walk backward

Did you know that when you walk backward, the muscles involved are different from the ones used for forward walking? Find an area which is free of trees, potholes, and traffic and try it out. To minimize the chance for sore muscles in case you are a beginner, start with slow-pace walking and then gradually increase the speed.

8. Eat almonds

Following a diet low on calories, including almonds, has been shown to trigger the shedding of pounds. This is a result of the monounsatured fats that balance the insulin levels and also provide a feeling of satiety, that is, the chances for overeating decrease because you will feel less hungry. Therefore, for your morning walk, do not forget to bring a small bag of almonds to snack on.

9. Choose the right post-workout food

No matter your fitness goals, what you eat after exercising does matter, as well as pre-workout meals. This applies to walking too since the body needs to replenish its glycogen levels, lower the breakdown of protein, and enhance the synthesis of protein and the capacity to build muscles. Here are some suggestions for a quick recovery post-walking snack:

Banana and nut butter
Hummus and pita
Smoothie with fruit, milk, and nut butter
Baked potatoes
Bagels with peanut butter
A pear or an apple with some low-fat cheese

10. Walk in the morning

A lot of holistic health coaches agree that the best way to decrease your body fat is to head out for a walk as soon as you wake up. This is because the body is already in a state of calorie deficit and the walking will additionally boost the body’s capacity to burn fat. Moreover, as the glycogen levels have been expended while you were sleeping, your body will instead use the surplus fat as a source for energy.

11. Find a walking companion

In order to be able to successfully reach and maintain a constant loss of weight, studies point out that strong support is crucial. Namely, it was concluded that people who are part of a bigger social support group manage to lose more weight than those who are on a solo weight loss journey.

Final Thoughts on Losing Weight by Walking

With certainty, a physical activity like walking, especially brisk walking, can lead to so many beneficial changes in your life. From helping you burn fat and lose weight to improving your overall health and engaging your body muscles and thus, strengthening your body, it appears that there is no area in which walking does not play a role.

Of course, if you decide to try out this proven and effective weight loss strategy, remember to take some decisive factors into consideration, i.e. find a walking buddy, always wear the adequate shoes for optimal comfort, and have a walking route beforehand.

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