Walking for weight loss, will it work? You bet it will. It is the new insider secret that not many people are aware of. Some might think that it is a must to go to the gym or do extreme running to shed weight. Walking is a form of fitness that pretty much everyone can do.
Be it a new mother after giving birth, an older person, or having weight problem issues, it does not matter, as all humans are genetically made up for walking. Of course, at this point, I also should not forget a slender person. As walking does not only burns fat cells, it is also a perfect cardio exercise to strengthen your heart and cardiac system of the whole body.
Before you get all excited and put on your walking shoes, you need to read to the whole article to understand the basics. I hate getting you all motivated without being prepared for the walking exercise. Here are some handy tips on how to prepare yourself for a safe and injury-free daily walking exercise.
Walking Benefits for Weight Loss
There are so many walking benefits for weight loss that it is difficult to list all of them. Here are the main ones in summary:
1. Relieves Stress & Free Mind
It is not only that you will burn fat, but also it is a great way to relax and free your mind during the walking exercise. We all have a lot of stress during the day, and the mental impact of walking is just so significant.
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2. Improves Heart & Decrease of Breast Cancer Risk
Your heart and immune system will get much stronger over time, and it increases the body’s energy by tenfold. Another great benefit, for us females, studies have shown that walking at least 30 minutes a day will decrease the breast cancer risk by 15% or more, according to the American Cancer Society.
TIP: Don’t sit the whole day in front of your computer, TV, or sofa. Get active, and avoid sitting!
3. Stop Sugar Cravings
You might ask, why do we eat sweets when stressed? Well, when the body is in stress, it produces a hormone called cortisol. As the body does not like to be in this condition, we tend to eat sugar (sweets) as it counteracts with cortisol and adds another hormone called serotonin into our body. In fact, Serotonin is very calming and relaxing for the nerves. So, when we eat sweet, we feel more relaxed than before.
A University of Exeter study states that only a 15-minute walk cuts the consumption of sweet by half. It is only for such a short walk. Can you imagine when you do regular 30 or 60 minutes walking for weight loss exercise that it can help to decrease the sweet carving by almost 80%?
As I have mentioned earlier, walking is a great way to release stress. Therefore, the harmful stress hormones will not that active, and an overall calmness is in sync with you.
4. Burns Fat Cells & Weight Loss
Losing weight while walking can be summarized in one sentence: As walking cranks up your metabolism system, it will, in turn, speeds up burning a lot of fat cells. The quicker you walk, and the more you sweat, the more fat cells are being burned.
DON’T OVER-COMPLICATE – KEEP IT SIMPLE!
Keeping your exercise simple is the most effective way to succeed. There is no need to take any fitness class at the gym o get an expensive bike, simply walk for at least 30 minutes to an hour a day. As we are all born with two legs, the first step is to overcome your inner laziness first.
Remember, no pain, no gain. In case you are already doing some sports regularly, walking can help you to become even more fit and active. You can add the walking exercise, for example, to yoga or gymnastics for better body firming.
GET YOURSELF PREPARED FIRST
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Before jumping hoops, it is important taking some precautions to prevent injury of muscles or the cardiac system. There are three essential points to keep an eye on all the times:
- Consume fewer calories as your body burns (a well-balanced eating diet)
- Do exercise regularly and at least 3 to 4 times a week
- Please don’t get discouraged as it needs time and afford to see the final result
1. Wear the right walking shoes
Invest in good walking shoes that are equipped right for your personal preference. Firstly, your feet should feel conformable inside the shoe. If it tweaks here and there, the shoe is properly not the right one for you. At some point, it will hurt your feet during exercise.
The cushioning sole of the shoe is also essential, which in turn protects the muscle joints. Equally important to consider is where your walking exercise will be. Is it on concrete or inside the forest on softer soil?
TIP: The more substantial your body weight, the more heavier the shoe and shoe-sole should be to reduce the impact forces.
2. Keep your pulse in check
On average, we need to walk at least 7000 steps for a day for the body to stay fit. During your walking exercise, however, a quicker pace is vital to speed up fat burning. A faster walk results in a speedier heartbeat of around 100 to 115 bpm. I highly recommend wearing a fitness watch with a heartbeat tracker to monitor it during your exercise. Also, a pulse over 100 is the so-called fat burn zone.
3. Have a well balanced diet
Eating a well-balanced diet is a must as you need to burn more calories as you take in. I am aware that it is quite hard in the beginning, but it helps to start drinking more water to battle the hunger feeling. Also, a lot of salads and vegetables should be on your plate, and limit meat to only three times a week.
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4. Set up your walking for weight loss chart (Beginner 12-week -plan)
Your walking period reflected by a workout plan should slowly increase week by week. The reason for this is to prevent injuries to your untrained muscle tissues. To increase the duration of walking slowly, the Fitness Expert Laura K. suggests the following 12-week walking for weight loss work chart for beginners:
5 Min. Warm Up + 10 Min. Brisk Walking TOTAL:15 MINUTES
5 Min. Warm Up + 12 Min. Brisk Walking TOTAL:17 MINUTES
5 Min. Warm Up + 14 Min. Brisk Walking TOTAL:19 MINUTES
5 Min. Warm Up + 16 Min. Brisk Walking TOTAL:21 MINUTES
5 Min. Warm Up + 18 Min. Brisk Walking TOTAL:23 MINUTES
5 Min. Warm Up + 20 Min. Brisk Walking TOTAL: 25 MINUTES
5 Min. Warm Up + 22 Min. Brisk Walking TOTAL: 27 MINUTES
5 Min. Warm Up + 24 Min. Brisk Walking TOTAL: 29 MINUTES
5 Min. Warm Up + 26 Min. Brisk Walking TOTAL: 31 MINUTES
5 Min. Warm Up + 28 Min. Brisk Walking TOTAL: 33 MINUTES
5 Min. Warm Up + 30 Min. Brisk Walking TOTAL: 35 MINUTES
5 Min. Warm Up + 35 Min. Brisk Walking TOTAL: 40 MINUTES
HAPPY WALKING FOR WEIGHT LOSS
A MUST READ: How to burn fat up to 48 hours after exercise
Now that you are all prepared and have taken all the precautions, it is time to stick to your fitness plan and start walking. It is not true that fat burning begins after a certain amount of time. Even after shortly starting your walk, the fat burning of energy slowly starts to kick in.
On average, a person walks 1.5 kilometer per hour and burns around 160 calories on an average walking speed. I would recommend to include some hills on your route as it will have a great cardio effect on your body. As a matter of fact, the calorie burn will double.
- Stick to your workout plan – no matter what!
- Wear proper walking shoes (Running shoes are the best)
- Keep an eye on your pulse with a fitness smartwatch (heart rate tracker)
- Walk slowly, in the beginning, to warm up
- Increase the walking speed gradually
- Don’t eat any carbohydrates at least 3 hours after a workout due to the exercise afterburn effects