Lose weight by walking, with or without a supportive diet?
It is important to be realistic; Food is key to achieving a healthy body weight and maintaining it over time. This does not necessarily have to be done with a specific diet. You can lose weight by walking by burning calories and fat. But a change in eating habits is necessary . And you must be aware that to lose weight you must always burn more calories than you consume.
That is to say, establishing a walking routine to lose weight is a good decision. You can lose weight by walking effectively. But if you regularly eat more calories than you burn during the day, you will not achieve your goals. It’s that simple.
So the ideal is that you combine walking with a healthy, balanced diet appropriate for your daily energy expenditure.
How to lose weight walking, 2 key points to achieve your weight goals step by step
1.- The time spent walking is key to losing weight while walking
The WHO advises walking at least 2 and a half hours a week . This is equivalent to 150 minutes that you can distribute as you see fit. But is that how long you really need to walk to lose weight?
It is important that first of all you take into account your physical shape. If it is zero, starting to walk 30 minutes a day will seem like a world to you. It will cost you a lot and may end up demotivating you. Therefore, the important thing is that you make the decision to walk. And, in principle, you travel the distance or walk for as long as your body allows you. Making an effort not to give up when you start to feel tired, yes. But without forcing until you faint.
Little by little you will pick up the pace and your body will improve its capabilities and resistance. This way you can increase the time spent walking.
If you already have an acceptable physical shape or when you reach it, you can consider how much to walk per day to lose weight. In principle, the WHO’s minimum recommendation for health is about 30 minutes every day, 5 days per week. Or 22 minutes every day of the week. But to lose weight by walking it is advisable to increase that time with each walk.
The reason? During this time of physical exercise, your body supplies itself with the sugars present in the blood as fuel. And only from then on does it begin to capture body fat as fuel. That is, if you want to lose weight by walking effectively you need to burn the fat that your body accumulates . And you will achieve this on walks lasting more than 30 minutes.
2.- Establish a realistic and achievable walking routine
The routine helps you accomplish each day, walking for the time and distance that you decide before leaving home. As long as it is realistic and achievable . Many people wonder what is the best time to walk and lose weight. The simple answer is when it suits you and you don’t find excuses or problems to go for a walk.
Do you have all the time at your disposal? Congratulations. In that case it will be very easy for you to establish the best time for your routine to lose weight while walking. Some studies establish that going for a walk first thing in the morning is more effective . It is advisable to do it on an empty stomach or simply after taking some protein, without ingesting carbohydrates. Thus, the body begins to capture body fat as fuel earlier.
However, there is no general agreement on this issue. The important thing if you want to lose weight by walking is to do it when it suits you best according to your daily routine. This way you will avoid abandoning or finding excuses to postpone the walk.
Keep in mind how to walk to lose weight
These tips are very relevant to lose weight by walking effectively, safely and healthily.
Walk at a good pace
When your heart reaches 60% or 70% of its heart rate , you will have reached the ideal rhythm for your body to use its fat reserves as fuel.
Heats up
Before and after setting that ideal walking pace, it is recommended that you walk at a slower pace. This way you will avoid injuries.
Introduce rhythm changes
Either daily for a period of your walk, or for the entire walk of one or two days a week, you can train intervals. That is, speed up your pace for a couple of minutes to walk at a high and intense pace and then walk gently for the same amount of time.
Wear appropriate clothing and footwear
It is key to avoiding injuries. And it also allows you to complete a session in better physical condition.
Adopt a proper posture when walking
It is essential to take care of your body and avoid injuries. Also to achieve greater effectiveness when you want to lose weight by walking. It is important that your stride is natural. Do not forcefully lengthen it; You will walk further but you will not lose more weight. And, furthermore, it can contribute to injuries.
Keep your chest straight . And relaxed shoulders. Touch the ground with your heel first. And let your fingers give you momentum for the next stride.
The position of the head and arms is also important. Look forward naturally. Bend your arms so that they form a right angle to give you momentum as you walk. Balance them but do not separate them from the body or forcefully stick them to it.
If it is more comfortable or safer for you, you can consider walking with a Nordic cane. It is an option that more and more people choose.
Determine the appropriate route to lose weight walking and without risks
As much as possible avoid walking in the mountains, at least at first . Stones and obstacles can pose a risk. It is also advisable that you avoid walking through areas with a lot of traffic and continuous road crossings . You’d have to stop too many times to get through them.
If you start going out to lose weight by walking and you have led a sedentary life, the ideal is to choose flat routes. Over time, introducing ups and downs that imply a change of pace will be positive. And you can even combine walking with going up and down stairs to burn more calories in each session.
Walk while maintaining deep abdominal breathing
It will help you keep up the pace. And so that your body receives the oxygen it requires for this activity.
Keep all these questions in mind if you want to lose weight while walking. They will help you achieve your fitness goals effectively. And to maintain activity and results over time. As you can see, losing weight by walking is possible and within your reach. Go ahead and start taking control of your life today to achieve those goals you want to achieve.
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