Daily Walking Tricks You can Apply to Lose Weight Quicker
Physical activity, such as walking are vitally important in weight loss and weight management generally. Imagine adding just 30 minutes of brisk walking to your daily workout routine. This could help you burn up to 150 calories on a daily basis.
It is a known fact that walking, especially brisk walking can mobilize the body. Helping the body to dip into reserves and burn out excessively stored fat.
Can I lose weight by walking 30 minutes every day? This is a common question people normally ask. Certainly, walking is enough for you to lose weight. The more you walk with a quicker pace, the more calories you are likely to burn.
This article has been structured to provide readers with the 15 ways daily walking can help in weight loss. Continue reading through it so as to grab the insight on this topic.
- Walk with suitable shoes
Walking with suitable shoes will let you walk miles comfortably. Saving from getting frustrated by leg injury or related challenge.
Shoes are the prior necessary equipment you need for walking. Suitable lightweight shoes will increase the chance you have to make your walking exercise a successful one.
Your walking shoes is ought to be flexible soled. Mainly with a stiff heel counters in order to avert side-to-side motion. On the other hand, normal flat surfaces require light-weighted low-heeled shoes that are comfortable.
- Walk briskly
Taking a brisk walk can help you lose weight quicker. Walking briskly entails using a walking pace of 100 steps per minute. This especially applied to adults under the age of 60. While on the contrary, an average easy walking pace is 20 minutes per mile.
Centers for Disease Control and Prevention (CDC) stated a brisk walking pace to be approximately 2.5 to 4 miles per hour (mph).
As referenced at the beginning of this article, walking briskly for 30 minutes per day. However, can help you burn up to 300 calories every 60 minutes if you have 150 pounds of weight.
- Hit the brisk walk before breakfast
A holistic health coach, Seth Santoro said that the best strategy for reducing the percentage of your body fat. Should be to get walking as soon after you wake up from sleep in the morning. He further stated that “Your body is already in a calorie deficit which will ignite your body’s fat-burning ability,”
There is a hypothesis that glycogen is depleted in the morning during wakefulness, Moreover, can replenished while asleep, so the body will use the fat stored as a source of energy.
Depleted glycogen is linked to increased energy demand. Therefore while brisk walking in the morning glycogen will still be in your body to allow you burn out more of the stored fat.
- Wear a weighted vest
It is believed that wearing a weighted vest while walking or running can help boost your health benefits and burn additional calories.
Wearing a weight vest helps to improve the intensity of your walk. Also boosts oxygen consumption and caloric expenditure and as well enhances your heart rate.
Increased intensity in physical exercises transforms to more calories burned in a given period of time spent.
If you walk for 20 minutes with a weighted vest. You are more likely to burn out more calories than walking with a light vest.
According to the Journal of Science and Medicine in Sport in 2015. Putting on a weighted vest during a workout can increase your performance. Also can boost bone mass and reduce the risk of fracture.
- Get a walking buddies
Having strong social support is a very important way of achieving weight loss success.
Walking buddies or buddy, as the case may be, can be a group of male or female walkers. Mainly who can meet on a schedule to do their walking exercise.
If you enjoy walking and want to lose weight in a faster way as you walk. Why not join walking buddies or get a buddy to support yourself.
Testimonials from group walkers confirmed that having strong support from a group is essential. This can accomplish a weight loss success quickly than walking alone.
- Pick Up the pace
Walking speeds can differ greatly depending on several factors. This can include, but not limited to effort, height, fitness, weight, land topography and age.
An average human being has the walking speed at crosswalks of about 5km in an hour.
Just as with other forms of aerobic exercises, walking at a pace is a moderate-intensity. This cardio exercise can make a great difference than walking slowly.
When you walk at a pace, you are likely to burn more calories than when you walk in a slow manner. Therefore, try to increase your pace while walking to lose weight quicker.
- Walking uphill
Why planning to go for walking, chose walking up the hill. This is great because it will help to perk up your heart rate. Also will increase the rate of calories you burn out while you work.
Speed up your weight loss, improve your overall fitness and lose more pounds every week by walking uphill.
Generally, walking at any level can be helpful to weight loss. However, by adding in uphill walks and inclines to the routine will go a long way to improve fat loss.
A demonstrated example showed that someone who weighed 170 lbs was able to burn out 462.4 calories per hour by walking uphill. This implies that you will burn roughly 185 calories in 24 minutes from uphill walking exercise.
- Aim for more steps each day
If you are targeting weight while walking then you should aim at increasing the number of steps you take each day.
It is a very nice idea to discover how many steps you walk in a day, so as to know if your steps increase or reduce by day.
Fitness experts encourage that people take the average of 10,000 steps (roughly 5 miles) per day while walking, which is accepted to be ideal.
Then people who are interested in weight loss should consistently work toward the goal of hitting 10,000 steps on a daily basis by add 1,000 extra steps a day.
This may seem difficult but it is very easy to achieve if you change some of your daily movement patterns, like taking the stairs instead of an elevator; taking a walking break instead of staying at a place to gist; parking your vehicle farther away from the office, school or shops etc.
- Vary your speed
Scientists say that a simple way to burn more calories while walking is by varying the speed with which you walk.
When you change your walking speed, your metabolic rate will increase by 20 per cent more than when you walk at a steady walking pace.
A new study from Ohio State University measured the metabolic rate and the calories burned in changing pace while walking. It was discovered that varying your walking speed increased metabolism and the rate of fat burning.
It is a great idea to accelerate and decelerate after few minutes while taking a brisk walk for 30 minutes per day to shed more lbs in a faster way.
- Three short brisk walks a day is a great idea
Taking a long walk is not a bad idea; however, shorter brisk walking which is more frequent offers a range of health benefits than you know.
Walking for just 15 minutes three times in a day can offer weight loss benefits among others than walking for 60 minutes once a day.
A study has revealed that those who did three short brisk walks for at least 10 minutes a day, gained 10 greater health benefits than those who 10, 000 steps once a day.
When you are doing moderate-intensity physical activities severally on daily basis, you are getting great health benefits which include burning more calories.
- Take a walk after each meal
Taking a walk or a stroll after a meal (post-meal stroll) is an easy way to clear glucose from the bloodstream because when it is overstored, it is taken up by the muscles as sugar.
Head for a brief walk of 15 minutes at least after each meal so as to improve digestion and control the blood sugar levels.
Walking after eating will not just boost the body’s metabolism but will stimulate the body to improve your metabolic rate. This will make your body use calories from the food you ate as opposed to converting them into fat or sugar.
- Try backwards walk
Backward or retro walking offers a huge benefit to both the internal and the external part of human body, including exercise benefits.
Aside from helping to rehabilitate from a knee injury, walking backwards utilizes the leg muscles differently from walking forward to offer some weight loss benefits.
While a brisk walk at 3.5mph earns 4.3 metabolic equivalents, retro walking at the same speed earns 6.0 metabolic equivalent which boosts the number of calories burned per minute to 40%.
- Walk under sunlight
It is good that you walk in the daylight to get sunshine on your walk. Letting some light from the sun into your life will lead you to walk into a slimmer, healthier body which is your weight loss target.
Research published recently in the International Journal of Endocrinology revealed that adults who were deprived of sleep were exposed to dim light after walking and they have lower leptin levels, while those under energy-efficient bulbs had high leptin levels which are linked to elevated fat.
I don’t mean that you should expose yourself too much to the sun because too much exposure to ultraviolet rays has consequences which include skin cancer.
- Incorporate your walking with resistance training
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It is important to pair your walking routine with resistance training to cut down on extra fat deposit in a short-term. Resistance training helps to improve your muscular strength and endurance.
It is recommended that you get a least 150 minutes of walk per week, alongside 3 or more days of resistance training for a couple of 20 minutes daily. This will decrease your body fat and maintain muscle mass.
Summary
Daily walking can help you in a great way to accomplish weight loss quickly if you aim to increase the regularity of your walking and increase your mileage each day. Also, try to add in some intensity a few days a week with fast pace or increased inclines; this article has already said it all.
