WALKING FOR WEIGHT LOSS - 10 Tips For Losing Weight When Walking
Regular walking has many possible health advantages, including weight loss. It is also one of the
simplest and most cost-effective ways a person can exercise. Many people can walk daily and
enjoy the rewards of being healthier. Doctors usually accept that inactivity is a possible
cause of multiple preventable diseases, such as heart disease and obesity.
While any rise in exercise level would provide advantages, there are certain things that
a person can do to increase the amount of fat they burn when exercising. In today’s
video, we will share with you 10 tips for losing weight when walking
#1 Picking up the pace Like running, swimming, and other types of
physical activity, pace makes a difference. A person loses more calories walking faster
compared to when walking slower. A study published in Medicine & Science in Sports and Exercise
found that as people accelerate their speed, they consume more calories. The study also
found that the group of runners weighted less overall than the walkers, indicating that
the pace directly influences the number of calories a person burns when exercising.
However, increasing the pace does not mean an individual has to sprint. Instead, walking
briskly will consume more calories to assist with weight loss.
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#2 Wearing a weighted vest Adding more weight to an exercise will consume
more calories. Heavier people burn more calories because their muscles need more energy to
do the same activity as someone who is not as heavy; wearing a weighted jacket while
walking helps a person's body to work harder while walking.
One research concluded that people who walked 2.5 miles per hour (mph) on a flat surface
while wearing a weighted vest that weighed 15 percent of their weight burned 12 percent
more calories compared to a person who did not wear a vest. An individual wearing a weighted
belt that accounted for 10 percent of their body weight and walked at the same speed on
a gradient of 5-10 percent consumed an average of 13 percent more calories.
While a weighted vest can help to burn extra calories, a person should not wear ankle or
wrist weights or holding weights in their hands. Both activities can contribute to muscle
imbalance and injury. However, a person should always be careful when wearing a weighted
jacket. As for every new workout, a person can talk to his or her doctor before wearing
a weighted jacket. People with back or neck issues should not wear a weighted vest.
People who can comfortably wear a weighted vest are expected to see an increase in the
number of calories they burn.
#3 Walking uphill An individual can walk uphill regularly to
help increase the calorie burn. For others, this may mean increasing the gradient of the
treadmill, while some may choose to add more hills into their daily walking routine. An
individual should try to walk up hills, stairs, or slopes two or three days a week.
#4 Focusing on form and posture When it comes to walking, it's important to
retain shape and stance. A person can walk in such a manner that they look ahead at all
times as this tends to improve the pace that a person can walk as well as to enlarge their
footsteps. While walking, a person should also concentrate on tightening up their abdominal
muscles and glutes. People can do this for the whole walk or brief periods. This strategy
can help an individual develop the stamina to keep them away from injuries so that they
can resume their walking program.
#5 Incorporating resistance training intervals To help consume more calories and increase
the development of new muscles, a person may attempt to add resistance to training while
walking. Some of the activities to try include are
Squats, Push-ups, Burpees, and Triceps dips Quick workout cycles can help to improve a
person's heart rate and develop muscle. They can even make the walking routine more enjoyable.
#6 Power walking in intervals Power walking in intervals can be an efficient
way for a person to maximize the number of calories they consume when walking. Power
walking in intervals can be an efficient way for a person to maximize the number of calories
they consume when walking. To try power walking in cycles, a person should first walk for
around 5 to 10 minutes to warm up. Then raise the pace and remain at an uncomfortable yet
manageable pace for 10 to 15 seconds before returning to a regular walking pace. An individual
can repeat it all the way or for as long as they can do it.
#7 Doing three shorter walks a day While long walks are nice, shorter, more frequent
walks can also offer advantages. Some people may find it much easier to keep
up their physical exercise by taking shorter walks during the day instead of taking a much
longer walk once a day. Experts agree that taking a walk after each meal would also offer
benefits.
#8 Aiming for more steps each day Common fitness trackers and pedometers enable
users to take 10,000 steps a day, and one report in 2016 confirms that 10,000 steps
are optimal. This is only 5 miles of walking. People interested in walking for weight loss
should regularly take at least 10,000 steps a day. Some people might also choose to increase
their maximum number of steps above that level. However, any steps a person takes above his
or her usual regular step count will help them lose weight.
Fitness trackers that count steps are an excellent motivation to make people take more steps
every day. And if a person cannot take 10,000 steps a day, he or she can set a realistic
step target and try to achieve that. People will increase the number of steps they take
each day by modifying any of their normal patterns of activity. Tips to do this include:
• Take the stairs instead of the elevator • Parking farther away from the entrance
at markets, work, or school. • Walking to lunch, work, training, or some
other practice, if necessary • Take walking breaks at work instead of
waiting in a lunchroom.
#9 How calories work About food and the body, calories are energy
units that cause the body to function. Food supplies this energy, some of which the body
stores and some of which it consumes. When the body breaks down food, it releases calories
as energy. The study reports that muscles burn calories
at a rate of 10–15 calories per kilogram (kcal/kg) each day. This is 4.5–7 kcal/lb.
a day. Muscle accounts for nearly 20% of overall energy expenditure daily. Body fat accounts
for 5% of energy consumption for those with 20% body fat. Those with more muscle tissue
have a higher metabolism. This means that they burn more calories and can control their
body weight more effectively.
#10 How many calories should I consume to lose weight?
If people wish to lose 1–2 lbs. a week, they would need a calorie loss of 500–1,000
calories a day. People can lose weight by lowering their calorie consumption, but it
is also vital that people consume calories from good, nutrient-dense foods. An easy way
to minimize calorie consumption and eat a balanced, nutritious diet is to substitute
some ingredients for reduced calorie choices.
Before gaining weight or increasing strength, either by pace or instinct, a person should
talk to his or her doctor or other health care provider. An individual should aim to
improve the consistency of their walking, as well as the number of miles or steps they
take every day. Try to add more speed a couple of days a week with quicker walking or elevated
inclines.
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