If you are looking for an easy way to lose excess weight, you should follow the correct walking method to lose weight, which is an easy way and suitable for any age and any level of physical fitness, and highly effective, because walking an hour a day for a month or regularly has a big role in burning fat, and then it is easy to reach the ideal weight.
How to lose weight by walking
Following the correct way of walking to lose weight, helps to lose extra pounds more quickly, and this can be achieved by:
Walk more times during the day
It is important to walk for 30-45 minutes 4-5 days a week, but you should not stop there, the day should include short walks of 20 minutes or less, and this can be done easily, by going up the stairs instead of the electric elevator.
Walking for a short time after a meal, also helps to control blood sugar, prevents cravings for more food and boosts metabolism, also preferring to walk instead of driving or ride transportation in short distances of a mile or less.
Walking after waking up
The best way to walk to reduce body fat is to walk as soon as possible after waking up, because glycogen levels (a type of complex sugars) are depleted during sleep, so the body's calorie intake is already reduced, so its ability to burn fat increases, because it resorts to fat as an energy source.
Increased speed
In addition to increasing the speed, researchers at Ohio State University found that changing the pace of walking during exercise can help burn up to 20% more calories than maintaining a constant pace.
While walking, the speed can be increased for 30 seconds every 5 minutes, while trying to walk as fast as possible without running, followed by a slow walk for 30 seconds before returning to normal walking speed.
Use of the arms
Increasing the movement or swinging of the arms while walking has additional benefits, because it helps to increase the speed, works on the upper body and burns up to 10% more calories compared to adhering to the natural movement of the arm.
To achieve this, it is advisable to bend the arms to 90 degrees, the arm should extend behind the body as comfortably and naturally as possible, and when moving them forward the hand should rise to chest level.
Increase several steps
Taking the stairs when possible can increase the number of daily steps, and one study conducted in 2016 showed that 10 thousand steps is considered ideal, which is equivalent to about 5 miles of walking.
People who are interested in walking to lose weight should reach at least 10 thousand steps a day, and in case this number cannot be reached, a reasonable goal should be set and work towards it.
The number of steps can be increased daily by changing some daily movement patterns, such as taking the stairs instead of the elevator, parking the car away from the door at shops, work or any other place, taking advantage of the work break to walk instead of sitting in the break room.
Reduce calorie intake
Walking can be a great way to improve health, strengthen bones and muscles without the risk of injury, but for it to have a role in weight loss, it is imperative to eat a low-calorie diet.
It is therefore advisable to focus on lean proteins and vegetables, while avoiding sugary foods and ready meals, regulating and reducing calories per day helps in faster and safer weight loss.
Walking half an hour how much fat does it burn
By brisk walking, 100 to 300 calories can be burned in 30 minutes (depending on weight) or 200 to 600 calories in an hour, and some of these calories burned will be from stored fat.
During the first 30 minutes of exercise, the body burns stored sugars, and when continuing, the body releases fat from the fat cells contained in it and burns them for energy, so it is useful to walk for more than 30 minutes at a time.
Care should be taken to walk most days of the week for at least 30 minutes to burn 1,000 to 3,000 total calories during the week and to improve metabolism or metabolism every day.
A study in the Journal of nutrition and Biochemistry showed the positive effects that walking can have on fat burning and reducing waist circumference in obese females, as it found that women who walked between 50 to 70 minutes 3 days a week for a total of 12 weeks, lost about 1.5% of body fat and 1.1 inches of fat around the waist area.