Walking a mile or 1.6 km burns approximately 100 calories, depending on your weight and walking speed, according to Very Well Fit. Walking is one of the most underrated forms of physical exercise that’s free, low risk and accessible to almost anyone. While it’s one of the easiest exercises you can incorporate in your day-to-day life, the question is: Is it really effective for weight loss? There are numerous natural weight loss tips you can follow but what matters most is starting small, and there’s no better way to do that than to walk whenever you can. This article explores how taking regular walks can help you lose weight progressively:
Walking Helps Preserve Lean Muscle
When you cut calories or lose weight, you often lose some muscle in addition to your body fat. This can be largely counterproductive, as your muscles are more metabolically active than fat, meaning you get to burn more calories each day. By engaging in regular physical activities like walking, you can easily counter this effect by preserving your lean muscle when you lose weight. Walking helps you reduce age-related muscle loss, which helps you retain more of your muscle function and strength. Whether you decide to walk every morning or do some indoor walks on a treadmill, remember that minding about your overall health is crucial. For instance, make sure your workout environment is clean to prevent the build-up of disease-causing bacteria.
Walking Helps Burn Belly Fat
For many people, the most obvious signs of weight gain begin with a bulging belly, stretch marks and an increased circumference of the waist. Having a lot of fat in your midsection is in fact linked to an increased risk of heart disease and type 2 diabetes. Women with a waist circumference greater than 35 inches and men with a circumference greater than 40 inches have abdominal obesity, which is considered by health experts a health risk. One effective way to reduce your belly fat is engaging in aerobic exercises like walking. Past studies have shown that even briskly walking for only 30-60 minutes a day while on a calorie-controlled diet can result in a reduced waistline and lower body fat . Make your walks moderately intensive to get the best results.
Walking Helps You Keep Weight Gain Off
Regularly walking can help you lose extra fat, maintain weight loss and increase the amount of energy you burn on a daily basis, helping you burn more calories. Combining fast-paced walking with healthy eating is hugely effective for weight loss. Start with two to four moderate walks and at least 30 minutes of intensive walks three times a week. By embracing a challenging walking pace, you’ll be able to drop at least four times as much total body fat than those who simply stroll five days a week. To increase the amount of walking you do, consider using a fitness tracker to log your steps, make a habit of walking during lunch breaks, walk your dog or join a group of friends for evening or weekend walks.
Walking not only increases your physical fitness but it also has many more health benefits, including improving your cholesterol, maintaining heart health, lowering blood pressure and reducing sedentary lifestyle diseases. Start walking instead of driving, take the stairs, make it more social and hunt for great places you can walk like parks.