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With so many dynamic and complex physical activities out there, can you really believe that just walking can help you lose weight? Check out this post to see if walking for weight loss is a good activity for those looking to get in shape.
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Does Walking Help You Lose Weight?
We already know that, in general, physical exercise improves conditioning and mood, and reduces the risk of certain diseases. Additionally, everyone knows that crossfit and running help with weight loss, but does walking help you lose weight? Is it a myth or the truth?
Before we answer that, let's look at the benefits of walking, as identified by medical studies:
- Provides more energy to the body
- Works the muscles
- Increases cardiorespiratory capacity
- Reduces hypertension and cholesterol levels
- Helps to de-stress
- Fights depression
- Benefits of the brain
- Walking helps with weight loss.
Why Does Walking Help You Lose Weight?
As an aerobic exercise, walking promotes calorie burning, which can be effective for weight loss. This activity is recommended by the World Health Organization, which suggests that people engage in light to moderate activities for at least 150 minutes per week.
Some people will understand that walking every day helps with weight loss and will start practicing accordingly, while others may prefer to concentrate this amount of time into fewer days of the week. Most studies suggest that walking should be done daily, but it’s also important to have good guidance when starting your training.
A good incentive to invest in walking is that it’s an easy activity to begin. You can start with a light pace and then gradually increase it to promote more calorie burning.
Wondering how much walking you need to do to lose weight? A brisk 30-minute walk a day can already produce good results on the scale.
Losing weight by walking can also be a good option for those who don’t do any training because it’s an activity that can be practiced anywhere.
You can prove that walking on a treadmill helps with weight loss and even boost these results in other ways, such as replacing car trips with walks or parking farther away from your destination to create more opportunities to walk.
There are many ways to lose weight by walking. Another way to burn more calories while walking, even when training at the gym, is to take frequent walks with your pet. Additionally, use stairs instead of the elevator.
How to Lose Weight by Walking
For those looking to lose weight or maintain their weight after significant weight loss, it's recommended to put in more effort than the 150 minutes suggested by WHO.
The amount of weight loss from walking will vary from person to person, especially depending on training discipline and dietary care.
To lose weight by walking, it’s also important to reach at least a moderate intensity heart rate level, which increases your normal heart rate by 50% to 70% of your maximum heart rate. In this way, walking will indeed be among the effective exercises for weight loss.
One tip to increase this heart rate further (reaching 70% to 85%) and help with calorie burning is to include running in your walking plan for weight loss. For example, for every 3 minutes of walking, you can run for 1 minute, then walk for another 4 minutes, and run again for 2 minutes. These variations can be alternated in a 30-minute workout. This more vigorous pace can burn up to 300 calories.
If you only do moderate intensity walking, you’ll need to walk for 60 minutes to achieve the same calorie burn.
Other Tips for Walking to Lose Weight
Variations in your workout will help maximize results and you’ll see that walking truly helps with weight loss. Here are some tips:
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Climb Hills On the treadmill, set it to an incline similar to climbing a hill. This incline will increase your heart rate and allow for more significant calorie burning.
Include Resistance Training Another way to enhance your walking results for weight loss is to add resistance training, with weights, that help build lean muscle mass.
In these workouts, you can practice push-ups, squats, dips, and other functional exercises in short, high-intensity intervals.
Use a Weighted Vest While Walking Research has shown that using a weighted vest while walking helps your body work harder. For people who use an accessory that weighs 15% of their normal weight while walking at moderate intensity, it can burn up to 12% more calories.
However, it’s important to get medical approval to perform the activity with these extra weights and also to have supervision from your instructor.
Counting Steps Helps Measure Weight Loss Research shows that walking helps with weight loss if you accumulate at least 15,000 steps per day. If you think that’s too much to start, gradually increase it.
A good tip is to use mobile apps to count your steps. Over time, you’ll see that walking helps you lose weight and belly fat, which is a goal for most people looking to lose weight.
Watch Your Diet Another key to losing weight with walking is not to consume more calories than you burn through physical exercise. For our metabolic functions, we need 70% to 75% of the calories we burn each day.
Therefore, it’s also essential to be careful with your diet if your goal is to lose weight by walking.
But this doesn’t mean you should starve before or after training. Instead, include healthy foods in your routine, such as complex carbohydrates, fruits, vegetables, proteins, and healthy fats like those found in nuts.
Seek nutritional guidance to develop good eating habits and understand the appropriate portions for those looking to lose weight in conjunction with walking.
Conclusion
Now that you know how to lose weight by walking, remember that hydration is also a crucial factor for the success of your workout. Additionally, invest in suitable shoes for your exercises that are flexible, soft, and provide high impact absorption to further minimize the risk of joint injuries.
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Weight Loss Disclaimer:
The information provided in this blog post is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or weight loss plan. Individual results may vary, and it is important to consider your own health needs and consult with a healthcare professional before starting any new diet or exercise program.