Here is a scenario I hear in every weight loss consulting session. You are trying to lose weight and try to find time to suit the exercise, but between your job, tasks, and everything else on your plate, the pressure does not occur in an hour in the gym. Not to mention the fact that extensive exercises seem arduous and like an injury pending their occurrence. This is dependent on it!

Here is what I remember my customer's insight and what I will share with you: You do not have to explode everything or drowned in sweat or go to the gym to make progress. Walking - Yes, Simple Old Walk - It is one of the most weight loss tools. It is easy to start, does not require membership in the gym, and can provide results. Here is how to walk to lose weight.

Can walking really lead to weight loss?

The brief answer is yes, as long as it helps you to create a calorie deficit (1).

Loss of weight is always in calories deficit, and although mathematics of calories is a very simplified way to think about it, it may be useful (5). Therefore, let's imagine that your body looks like a backpack that you carry on a picnic. While walking for long distances, you may drink some water or eat a mixture of your package. This reduces the backpack.

Likewise, walking can help you lose weight by helping you achieve the calories deficit needed to lose weight (1). Walking helps to direct the scale to your favor by increasing the number of calories you burn throughout the day (5).

One of the big ways to walk is that it enhances elegant (5). I think it's really cool elegant! It is short for the formation of the heat of the activity non -exercise, or all the movement you make outside the organized exercises, such as speed during a phone call, take the stairs, or move in your kitchen while cooking and performing dishes (5). The more you move, the more calories you burn, even if you do not feel exercise (5). In fact, there is evidence that you can burn between 100 and 800 calories in a movement other than exercise throughout the day (5))

How much do you need to walk to see the results?

There is no one answer to everyone (3). This depends on the starting point, lifestyle, age, goals and other factors (3). But the key to vision is to create a fixed routine that you can build on.

Here are some tips to help you start.

• Discover your foundation line. Check the tracker or your phone after a typical day to see the number of steps you are currently registering (3).
• Start small and gradually build. Adding 1000-2000 additional steps above the foundation line is a realistic and effective way to alleviate to a more active lifestyle (3).
• Work towards a common goal. For public health management and weight management, it is often recommended with a goal ranging between 7000 to 10,000 steps per day (3).
• Try time -based goals. If you prefer to track time instead of steps, one to 30 to 60 minutes of walking every day, which usually falls into the same scope.3).
• Broken. Don't worry if you can't fit a long walk at a time. Many walks can be for 10-15 minutes all day effective and often easier to adhere to it (3).
  

To put some numbers on it, one study found that walking an average of 10,000 steps per day over 18 months was linked to a significant weight loss - 10 % of people's body weight (6). Among those steps, about 3,500 steps were made at a pre -sugar pace - for example to raise the heart rate (6). This indicates that both the number of step and the intensity of the step may be needed to produce results (6).

Ways to make walking usually

When I advise people about developing customs, I help them a mental storm to implement their goals. As I told my patients, the goal without a plan is just a dream. I want you to reach your goals, so consider these tips to help you make walking usually.

• Put it on your calendar ((3)). Try to add the first thing in the morning, during lunch, or after meals. You can go to three shorter or longer outlets at one time (3).
• Make it fun ((3)). Find a way to look forward to walking by creating an optimistic running menu to listen to it, download an audio book, save a TV program or a walking movie, or make an appointment to walk with a friend.
• Follow your progress ((3)). Use MyFitnessPal or physical fitness to stay enthusiastic (4). You may notice progress when walking sooner than you notice on the scale - whether it is an increasing pace or increasing the number of kilometers or additional time.

More benefits of walking (besides weight loss)

Yes, walking is a form of exercise, but it is not only about burning calories! If you only think about the benefits of calories burning, you may be missing. Think of walking as a resetting button for your body and mind. Even short walking can have a ripples on your feeling throughout the day (3).

Here are some benefits.

• You can raise your mood (3).
• You may support healthy blood sugar levels and reduce risk factors for type 2 diabetes (3).
• Helps reduce stress and remove mental chaos (3).
• Supports joint health by keeping them delicate and movement (3))
• It can help in digestion, especially after meals, when the movement helps things to move (7).
  

Related questions (common questions)

The bottom line

Considering walking can help you lose weight, but it is doing much more (1). When it becomes part of your routine, it can help enhance your mood and energy and can improve mobility and digestion (2and 7). It runs daily with the nutritional eating plan and tools such as MyFitnessPal (4and 5). This is a great way to make sure that you eat well and create a calorie deficit, which will enhance the chances of success (5).

Pamphlet Can walk more help you lose weight? First appear on MyfitnessPal Blog.

Source link