Are you walking to lose weight and wondering why you aren’t seeing results? If so, you may not be maintaining a calorie deficit. must burn more calories than you consume lose weightIt’s easy. Well, like anything else related to health and fitness, weight loss Easy to say, hard to do.
To lose weight Physical Guidelines for Americans According to the US Department of Health and Human Services, you should do at least 150 minutes (2.5 hours) to 300 minutes (5 hours) of moderate-intensity aerobic exercise (such as brisk walking) per week. Additionally, the guidelines recommend two days of strength training to support your weight loss efforts.However, the key drop pounds and keep them In the long term, it is a regular combination of nutritious and balanced meals. aerobic exercise like walking.
Walking for weight loss doesn’t have to be complicated. for example, mayo clinic, just 30 minutes of brisk walking a day can add about 150 extra calories each day. Plus, the faster and longer you walk, the more calories you burn.
Good news: you asked Rachel McPhersonACE Certified Personal Trainer Garage Gym Reviewsshare her best daily walking routine to help you Take the Path to a Healthier WeightCombined with a healthy diet while in a calorie deficit, this walking workout will equip you with the tools you need to lose unwanted weight and keep it off forever. For more information, please read the following articles:Do not miss it This walking workout is key to rapid weight loss, experts say.
The key to success with any routine is making it fun. The more enjoyable an activity is, the more likely you are to stick with it. “One of his ways to encourage him to go outside and take his daily walk is to combine the walk with another fun activity that can only be done during the walk,” he says, MacPherson. Eat this instead of that! “For example, pick an addictive podcast and only listen to it during your walks. This strategy is called ‘temptation bondage.’ It works wonders for those who have difficulty motivating themselves. ”
Science backs up McPherson’s advice. 2020 study was announced in Organizational behavior and human decision-making process We found that people who bundled temptations with audiobooks were 10% to 14% more likely to exercise regularly than if their workouts were not accompanied by incentives.
Walking the same route at the same speed every day can be banal and repetitive for even the most dedicated stride enthusiast. keep it at For example, rather than trying to high intensity walk Incorporate longer, slower walks and short, high-intensity walks each day. Doing so keeps your body guessing, making the routine more mentally engaging and helping you out. burn more calories.
“Exercise can stress the body, and a calorie deficit can also stress the body. “You’ll also be able to walk longer distances and take more consistent slow-paced walks that allow you to take in the scenery and relax,” McPherson says. Add more high-intensity walks throughout the week to burn off.”
to keep progressing in you weight loss journeyTo keep burning calories as you get healthier, you need to increase both the amount (volume) and intensity (speed) of your walking. to reach a plateau.
“Working out helps support weight loss as your body adapts to the calorie deficit needed for weight loss,” McPherson explains. “Start your walking weight loss effort slowly by only walking as much as you need to facilitate weight loss.
“Adding hills and slopes to your walk will improve muscle activation and cardiovascular performance during your walk,” McPherson explains, adding, “Walking on slopes can increase calorie burn and support weight loss. Get into the habit of climbing hills and slopes, at least a few times a week.”
For an average 150-pound person, every 1% increase in grade burns about 10 more calories per mile than walking on flat surfaces. American College of Sports Medicine (ACSM).
To stay on track with your walking routine, you need to have a backup plan in case something unexpected happens that keeps you from getting outside. “Checking the weather and planning your outfit will help you have consistency in your walking routine. If you have a busy day or know the weather is bad, have a backup plan for how you walk.” stand up,” advises McPherson. “Maybe you’ll walk on your lunch break, or you’ll walk to run errands. Maybe you’ll plan an indoor walk, or you’ll pace your home while browsing your phone. Consistency is essential, so make sure nothing gets in the way.”
