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17 Best Tips On Walking for Weight Loss

Cover photo source – SBS
Couple walking in park

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Alright, Why is It important to walk—for weight loss and otherwise?

Approximately 2 million deaths per year are attributed to physical inactivity, according to the World Health Organization. Sedentary lifestyles can be attributed to countless health problems, including increased risk of:

  • all-cause mortality
  • cardiovascular diseases
  • diabetes
  • obesity
  • colon cancer
  • high blood pressure
  • osteoporosis
  • lipid disorders
  • depression
  • anxiety

Walking comes in handy when it comes to preventing chronic disease, but if you’re also wondering can you lose weight by walking, the answer is also yes.

Why you should be walking to lose weight

Walking requires little in the way of equipment, it can be done more or less anywhere, and it’s less likely to stress the joints in the way that running can.

But just because walking upright is an easy, natural way for humans to expend energy from the food we eat, it doesn’t mean that we can’t learn to do it better—and increase the belly burn.

By following the tips below, you’ll learn how walking to lose weight is a low-impact way to reach your body goals.

Do this before you walk out for weight loss

woman runner tightening shoe lace
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  1. Choose the right shoes. The only “equipment” necessary for walking (unless it’s on the beach) are shoes and chances are you have a pair suitable for the job already. “Walking shoes” have flexible soles and stiff heel counters to prevent side-to-side motion. Normal flat surfaces only require low-heeled shoes that are comfortable, cushioned and lightweight.
  2. Know your route. It’s good to have a clear idea of where you’ll be walking on any given day. You’ll feel comfortable and confident knowing what to expect as you walk and not waste any walking time figuring out a route on the fly. Try and devise a handful of routes that vary in length, grade, and terrain.
  3. Find a walking buddy. Numerous studies confirm that having a strong support group is vital to achieving and maintaining weight loss success, with those who are part of a social support network losing more weight than their solo counterparts.
  4. Walk-in daylight to eat less. Go get some of that sunshine or even daylight on your walk. Why? Well, a study published in the International Journal of Endocrinology, showed that sleep-deprived adults who were exposed to dim light after waking had lower concentrations of the fullness hormone leptin while those in blue light (the kind from energy-efficient bulbs) had higher leptin levels. By letting some light into your life, you’ll get some life into your weight loss goals as you stride toward a slimmer, healthier future.

How do you walk for weight loss

Image result for Sri Lankans walking independence arcade

Source – Explore Sri Lanka (Walking to lose weight in Sri Lanka)

  1. Hit the bricks before breakfast. According to holistic health coach Seth Santoro, the best strategy for lowering body fat percentage is to get your walk soon after waking up. “Your body is already in a calorie deficit, and it will ignite your body’s fat-burning ability,” he says.
  2. Walk briskly. Walk like you’re at the airport and you’ve cut it close for departing flight. If you’re 150 pounds walking briskly (around 3.5 miles per hour) will burn around 300 calories every 60 minutes. If you can fit in 30 minutes of brisk walking on a flat surface every day, you’ll have burned off 1,050 calories by the end of the week. Studies show that this sort of weekly calorie expenditure helps protect against heart disease and of course, you’ll probably start noticing that you look and feel different soon.
  3. But also vary your walking pace. Engineering researchers have found that walking at varying speeds can burn up to 20 percent more calories compared to maintaining a steady pace.
  4. Swing your arms. See, vigorous arm pumping not only speeds your pace, but it also provides a good upper body workout. What’s more: an arm swinging walking style will cause you to burn 5 to 10 percent more calories. Bend your arms at 90 degrees and pump from the shoulder. Swing them naturally, as if you’re reaching for your wallet in your back pocket. On the swing forward, your wrist should be near the center of your chest.

How to boost weight loss while walking

Mountain climber cheering at top of mountain
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  1. Go faster the right way. If you want to increase your walking pace there are two ways you can do it. You can take longer strides or you can fast strides. Experts say that it’s better to do the latter because lengthening your stride can increase strain on your feet and legs.
  2. Vary the terrain. As well as altering your speed, a great way to burn more belly fat is to switch up the surface you’re walking on. See, walking on grass or gravel burns more calories than walking on a track while walking on soft sand increases caloric expenditure by almost 50 percent, provided that you can keep your pace the same.
  3. Add high-intensity walks to your routine. Do at least 20 minutes of high-intensity walking on 3 nonconsecutive days per week as you’ll burn more fat during and after these cardio-intensive workouts. On alternate days, do moderate-intensity fitness activity for about 30 minutes per session.
  4. Walk uphill. Walking briskly up a short hill is a great example of interval training when interspersed with flat terrain walking. Your leg muscles with thank you if you lean forward slightly when walking uphill and your knees will be even more grateful if you slow your pace, bend your legs slightly and take shorter steps when you descend those hills.

Tips for post-walk

Image result for drinking water after a run india

Source – Medical News Today

  1. Drink green tea after walking. A Nutrition study found that participants who consumed three cups of the beverage every day for a week had fewer markers of the cell damage caused by resistance to exercise. That means that green tea can also help you recover faster after a brisk walk.
  2. Or drink plain waterRapid weight loss doesn’t get easier than this: Simply drinking more water may increase the rate at which healthy people burn calories, according to a study in The Journal of Clinical Endocrinology and Metabolism. After drinking approximately 17 ounces of water (about 2 tall glasses), participants’ metabolic rates increased by 30 percent.
  3. Eat almonds. An International Journal of Obesity study demonstrated that a low-calorie diet that is rich in almonds could help increase weight loss. Not only do the good monounsaturated fats in almonds have an effect on insulin levels, say scientists, but also give dieters a full feeling, meaning that they are less likely to overeat. So bring a small bag of almonds on your walk if you begin to feel hungry.
  4. Make your walk a part of your life. At first, anything new can be difficult to keep doing, simply because it’s not part of your routine yet. Once it becomes a habit, it will become a part of your day-to-day flow. Remember that motivation is what gets you started and habits are what keep you going.
  5. Walk to de-stress. Walking briskly or jogging really does calm you down by sparking nerve cells in the brain that relax the senses, research has shown. And that’s good news for your weight loss goals.

Top 3 Places to Walk for Weight Loss in Colombo, Sri Lanka

 

  1. The Independence Square

Image result for independence square colombo

Source – Timeout

2. Viharamahadevi Park

Image result for viharamahadevi park colombo

Source – Vimeo

3. Galle Face Green

Image result for Galleface walks colombo

Source – Trip advisor

 

It is advisable to go in the morning where the crowd is very very less and full of fellow joggers. Also, Galle Face Green looks exquisite with its blue waters in the morning with quite a bit of shore visible.

Read more useful articles below:

  1. 4 Very Real Dangers of Belly Fat And How To Reduce It
  2. Top 10 Sri Lankan Foods to Eat During Pregnancy

Sri Lanka’s leading healthcare information website, great value for your time. Read about your favorite health topics like Ayurveda, Yoga, Healthy Sri Lankan Lifestyle. Also stay on top of other topics including, Diabetes, Heart Diseases, and the latest health news. 

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