Walking is an exercise that is accessible to many people and does not require any special equipment. It not only helps you lose weight by walking, but also has other health benefits.
How to lose weight by walking and eliminate belly fat?
Walking may not be the most intense form of exercise. However, it is an effective way to get in shape and burn fat. While you may not be able to spot-burn fat, this exercise can help you lose weight by walking and reduce overall fat (including belly fat).
Although it is one of the most dangerous types of fat, it is also one of the easiest to lose. The key, however, is to stay consistent. Walk in the right heart rate zone to maximize calorie and fat burning.
Target belly fat
To lose weight by walking (including belly fat), you need to burn more calories than you consume. Implement a healthy diet. Increase your step count regularly.
You will begin to see overall weight loss. For some people, belly fat will be the last area of the body where you see results. While for others, it will be the first.
That said, some methods for losing fat and slimming your waistline are more effective than others.
Below are three ways to gear your workouts to burn the most fat possible so you can get in shape and reach your weight loss goals.
Aim for the fat burning zone
To burn the most calories and maximize your weight loss while walking, you need to walk in the right heart rate zone.
The fat burning zone is about 60-70% of your maximum heart rate and burns about 7-12 calories per minute depending on the person. You can calculate your maximum heart rate by subtracting your age from 220.
Then, multiply that number by 0.6. For example, a 30-year-old will have a maximum heart rate of 190 beats per minute (bpm). To achieve an intensity equivalent to 60%, you should aim for a rate of around 114 bpm.
When training in this fat burning zone, remember that duration is of the essence.
Since the intensity is low to moderate, you need to make sure your workouts are long enough (up to 45 minutes to an hour) so that the body burns fat rather than stored carbohydrates.
At the beginning of your workouts, stored sugars and carbohydrates are burned first. Once these are used up, the body becomes more efficient at burning fat as the duration of the workout increases.
Also read: LOSE BELLY FAT | WE'LL REVEAL ALL THE TIPS!
Try fasted cardio
Do your walking sessions on an empty stomach in the morning, before eating or drinking anything. You can also teach your body to use fat as a fuel source for your workouts, instead of relying on the carbs you just ate for breakfast.
Again, try to walk in the fat burning zone for at least 45 minutes to an hour. Once you can do this comfortably, increase the duration as long as you can tolerate for maximum fat burning.
As you improve, you will begin to see the waistline results you are looking for.
Try this sample workout:
-
Start with an easy 10-minute walk to warm up your muscles and loosen up.
-
For the main series, walk for 45 minutes in zone 2 or do two sets of 22 minutes, taking a break, if necessary, halfway through.
-
You can also do some exercises like squats, lunges or push-ups to loosen up before starting the second part of your workout.
-
Once you have completed the 45 minutes, finish your walk with an additional 10 minutes of easy walking to cool down.
Vary your training
If you always do the same workout, the body will eventually adapt and the calorie expenditure will be lower.
While you want to perform the majority of your workouts in the fat-burning zone, if weight loss is your primary concern, increasing the intensity once or twice a week can give you an extra boost.
In fact, this study shows that increasing intensity with interval training may be even more effective at reducing subcutaneous and abdominal body fat than low-intensity exercise.
Keep in mind that higher intensity exercises put more stress on your joints and require good recovery between sessions to avoid injury.
It is therefore recommended not to do more than two sessions per week. Including a few sessions of higher intensity exercises in your week can also be useful for days when you don't have much time to train.
For these sessions, you'll only need about 30 minutes to get some of the same benefits as your longer Zone 2 sessions.
Try this sample workout:
-
Start with a 10-minute warm-up, gradually increasing your pace.
-
For the main set, alternate 2 minutes of walking at a moderate pace and 1 minute of walking at the fastest pace you can tolerate.
-
Open your stride, pump your arms and increase your heart rate as much as possible to burn maximum calories.
-
Alternate 2 minutes of easy walking and 1 minute of brisk walking for 20 minutes.
-
Rest for 10 minutes after your 20-minute block ends.
-
To make this workout more challenging, try jogging or light running during your one-minute periods.
Learn more: 5 BENEFITS OF HIIT TO REMEMBER HIGH INTENSITY CARDIO
Focus on nutrition
Along with a regular exercise program, diet plays an important role in weight loss, and cutting out unnecessary calories remains one of the best methods to lose unwanted belly fat.
Eat a balanced diet that includes plenty of whole foods. Choose less processed carbohydrates and opt for whole grains like oats, barley, quinoa and buckwheat, which are great for sustained energy and contain more vitamins and minerals.
It is also recommended to consume healthy fats and plenty of fruits and vegetables, which contain fiber and micronutrients that are satiating and beneficial to the gut.
Lean proteins that are lower in saturated fat, such as chicken, fish and lentils, can also help with weight loss and reducing waist size.
For some people, meal timing is also important, Walker says. You may find that eating a big breakfast to help you get through the day and a smaller dinner helps you lose weight.
For others, it's better to eat several small meals throughout the day (instead of the traditional three).
No matter where you are in your weight loss journey, try to track your food intake. You can use an app to help you get an idea of what you're eating and when.
From there, you can make adjustments based on your lifestyle and personal needs.
Does walking an hour a day help you lose weight?
Walking can aid weight loss and provide many other health benefits.
However, compared to other forms of exercise, many people do not generally consider walking to be an effective way to lose weight.
This article explains how losing weight by walking is possible. Here's how to get started.
Calories burned walking
The simplicity of walking makes it an appealing activity for many people, especially those looking to burn extra calories.
The number of calories you burn while walking depends on many factors, but your weight and walking speed play a big role. The average walking pace for adults is 3 mph (4.8 km/h). The faster you walk and the heavier you are, the more calories you burn.
Walking Can Help You Lose Weight
Walking for an hour a day can help you burn calories and, therefore, lose weight.
If you want to lose a significant amount of weight (more than 5% of your body weight), the health department recommends getting at least 300 minutes of moderately intense physical activity per week. Walking for an hour a day can help you reach this goal.
Additionally, many people tend to lose lean muscle mass when they lose weight. Walking can help you preserve lean muscle mass, which can help you maintain your weight loss results.
How much weight can you lose walking an hour a day?
To lose weight, you must consistently consume fewer calories than you expend each day.
To do this, you can increase the calories you burn through exercise, decrease the calories you consume, or both.
It is often said that 0.45 kg of body weight equals 3,500 calories. Based on this theory, you should reduce your calorie intake by 500 for 7 days to lose 0.45 kg per week.
This rule does not account for people with lower body fat percentages. Or the decrease in caloric expenditure that accompanies weight loss. A caloric deficit of 500 calories per day is appropriate for most people aiming to lose weight.
You can achieve some of this deficit by walking. That is, 1 hour a day or by gradually decreasing the number of calories you consume.
Depending on your calorie intake, a 500 calorie deficit per day can result in weight loss of 0.2 to 0.9 kg per week.
Also discover: CARDIO CHALLENGE: JUMP ROPE CALORIE BURNER
Tips and tricks to lose weight by walking
Before going for a walk
1. Check the weather
Getting caught in a thunderstorm in the middle of your walk is not exactly ideal. Take a look at the morning weather report to find out when is the best time for your walk.
If the weather forecast predicts rain, consider postponing your walk. And always carry a charged phone in case the weather turns bad. That way, you can call someone to pick you up.
2. Hydrate yourself
If you are going for a long walk, make sure you are hydrated. Determine how much water you should drink each day. Try to stay hydrated throughout the day. Drink two cups of water at least 30 to 60 minutes before your walk.
This will flush water out of your body. You won't need to go to the bathroom during your walk. When you return from your walk, make sure to drink a glass of water to rehydrate your body.
Avoid sugary sodas or sugary drinks. If you are walking at a moderate intensity, water is enough to rehydrate the body.
3. Set a goal
How far can you walk in 30 minutes or 1 hour? To optimize your walking pace, try to aim for 1.5 miles per 30 minutes and 3 miles per hour. If you can't commit to walking for an hour or 30 minutes, do what you can.
Our experts say it's also a good idea to set a goal. Feel free to set yourself a number of steps you'd like to achieve per week. Write them down so you can check off each step as you go and feel a sense of accomplishment.
Looking to improve your walks?
4. Buy the right equipment
Ditch your old flip-flops and opt for your best walking shoes to add comfort to your walk. This will help improve your posture while you walk and can also reduce the risk of injury.
Additionally, if you wear the right sneakers, they can help improve your stride. Also, they can make walking long distances more comfortable.
5. Try adding light weights
Walking with light weights can be a great strength training exercise. Intensifying both calorie burning and muscle toning. You can try a weighted vest or ankle weights.
But also wrist weights or light dumbbells. You can hold them throughout your walk. Even light weights can quickly become heavy. So start with very light weights. A short walk to test things out and see how your body feels.
6. Find a motivating playlist
Create your own playlist. Find a variety of playlists that fit your workout preferences. Choose from a variety of music.
Choose something upbeat and motivating! Research shows that walking to music can help you stick with it and walk at an efficient pace.
You might also like this article: HOW TO CALCULATE YOUR IDEAL WEIGHT?
Conclusion: Losing weight by walking, good or bad idea?
Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories per day.
Of course, the more you walk and the faster your pace, the more calories you burn.
However, balance is important. If you overdo it, you're more likely to suffer from pain, injury, and exhaustion.
If you're new to regular exercise, you may need to start with short or light-intensity walks and gradually move on to longer walks or walks of a more moderate or vigorous intensity.
Once you've lost weight, exercise is even more important. It's what helps keep the weight off. In fact, studies show that people who maintain their weight loss long-term engage in regular physical activity.
So keep walking, but also make sure you eat healthy.
We have spent a lot of time to bring you the most comprehensive article on “Lose Weight by Walking: How to” , we hope you enjoyed reading it.
Don't hesitate to subscribe to our private club!
In addition to this, you will receive our complete book as a gift on the best way to structure your fitness training, you will receive an email in advance when an article appears on our site leboxdufitness.com
Also feel free to check out our store which offers the best fitness, bodybuilding and fitness equipment.
Did you like this article and learn “How to Lose Weight by Walking: How to”? Tell me in the comments if you already knew this and what your own experience is on this subject.
If you want to discover other articles on well-being and sports. Take a look at the weight loss tips section of the blog. You will find plenty of good fitness ideas.
If you want to find other Fitness and Wellness articles, take a look at the fitness shop review and best seller sections of the store, you will find plenty of products to use at home.
And if you want to know more about our sportswear for your fitness sessions, building muscle or losing fat, don't hesitate to consult the fitness clothing collection .
You can download my complete fitness guide “ The essentials for a body in top shape ” for free and subscribe to our Facebook page and our Instagram account.
Thank you for reading, I am personally responding to the comment.
Looking forward to corresponding with you!
