No need for a gym or equipment to lose weight. Simply put on your most comfortable shoes and walk! Indeed, walking has only advantages for the body and represents a great way to lose the extra pounds.
The accumulation of fat is much more than an aesthetic problem. Overweight and obesity have been linked to many health problems such as diabetes, hypertension and cardiovascular disease. It is therefore important to maintain a healthy weight to prevent these pathologies and many others and to feel good about yourself.
For this, sport and healthy eating will be your allies. Prefer natural foods to those processed and prefer whole grain cereals, lean protein, fruits and vegetables. Do not be afraid of fat, but just choose the right one!
On the sport side, it is important to choose the discipline that suits you the most and in which you feel at ease, otherwise you will definitely drop. Between jogging, bodybuilding, yoga, swimming ... the choice is very wide!
Generally, to lose weight, people opt more for endurance sports, but did you know that walking was just as effective at burning fat?
Walking to lose weight:
Walking is one of the most effective exercises to lose weight. Not requiring any equipment and practicable anywhere and anytime, walking has many benefits for the body.
Indeed, this activity works the whole body and allows to tone the muscles, to refine the silhouette and to sculpt it, to make work the heart, to improve the flexibility of the joints and the respiratory capacities and also acts on the mental. Walking works positively on stress, anxiety and depression.
But if it is so popular, it is good because it allows to burn calories. Indeed, walking on average 4 Miles /H makes it possible to burn almost 300 kcal / hour. Walking also allows you to burn 45% of the fat mass in contrast to 25% for running.
This effect can be explained by the fact that the body is subjected to an effort of low intensity but for a fairly long period (at least 30 minutes), which causes it to draw from its reserves of fat.
So there's no need to spend hours in the room or to follow draconian diets. Just clean your diet and walk! This activity is also an excellent option for people who do not have the time, beginners or people who have knee or other injuries.
Obviously, the faster the walk, the more calories are burned. So to get the most out of your small walking session, go for the brisk walking, which corresponds to a pace of 6 to 6 Miles /H. This helps to speed up the heartbeat to solicit more muscles and therefore burn more calories.
Tips to walk effectively:
The first tip to follow is to choose good shoes. Sneakers adapted to this activity, with rubber soles to avoid slipping. Also choose comfortable clothes and especially not synthetic materials.
As for posture, it is important to keep your back straight and look in front rather than fixing the floor. Tighten the preference points and bending the elbows and swinging the arms slightly.
Finally, do not forget to drink enough water to avoid dehydration.
You can also have a pedometer to calculate in real time the number of steps you have made. This will allow you subsequently to know the distance traveled and how many calories you have burned. It is also a good way to track your progress.
How many miles to walk so as to lose weight?
Normally, one kilometer is equivalent to more than 1500 steps, or about 15 minutes walk. But it all depends on the length of each person's stride. 10,000 steps equivalent to more than 4 Miles. The pedometer will be a great help to calculate the number of steps you make.
Know that 10,000 steps a day can burn between 300 and 400 calories.
Walking: How often?
It all depends on your goals and your physical condition. If you are a beginner, start with 10 to 15 minutes of slow walking 3 times a week, then increase the duration and speed gradually.
In order to have better results, you can ideally practice 30 minutes of walking every day.