Walking is an everyday habit with benefits of which most of us do not use the maximum. Walking can be the only physical activity you need to lose weight, of course, with a controlled daily intake of calories.
Walking is a widely available and easy way to lose weight, especially if your lifestyle keeps “flocked” for a table and car, says personal trainer Hannah Davis from Tennessee. Apart from helping to burn calories, walking is a great way to reduce stress. And with less stress we get easier to lose weight.
You have to comply with these 7 laws if you want to lose weight by walking:
1. Reach 15,000 steps daily
Personal Trainer Hannah Davis recommends that you target 15,000 steps a day and make so many steps every day. Maybe that number is too big for you, but that number comes in every step you make from the moment you get out of bed.
Do not worry about this if you only slowly increase the number of steps. Just go, Davis advises. Unlike when you intensify exercising overnight, doubling the number of steps overnight will not burden the body or increase the chance of injury.
2. Walk three times a day for 20 minutes
If you walk every day three times in 20 minutes, it will help you to reach the desired number of steps and to lose weight. George Washington University research found that people who walked 15 minutes after each meal had a better blood sugar balance (which could reduce the desire for more food after you’ve just eaten) than those who walked for 45 minutes at any time of the day. This means that walking after lunch can save you from the usual afternoon lethargy after meals and the sweet wishes. Try the trick with which you will ditch 20 percent more calories while walking.
3. Walk uphill three times a week
Walking uphill, including walking down the stairs, helps build muscle, which accelerates metabolism. So you will burn more calories even when you sit at the work desk. Begin by treking three times a week to add altitude hikes and gradually increase.
4. Make rapid walking intervals
Walk by doing one-minute intervals to accelerate walking rhythm and increase your heart rate and burn more calories. After you incorporate a one-off interval into your walking routine, gradually increase the rhythm and duration of the interval.
As you walk faster, swipe your hands. Moving your arms will help you burn more calories and strengthen your shoulders and belly.
5. Add exercises to each hike
Walking weight loss does not just mean walking. Work on breaks in which you will make 15 to 20 squats, pushing down on the bench or doing deep breaks.
All these exercises accelerate the heartbeat, help build muscle, and make sure walking does not get boring, Davis points out.
6. Limit daily calorie intake to 1600
How many nutrients you have to make during the day depends on many factors, but most women with slim walking hold a diet of 1200 to 1600 calories a day rich in protein.
If you want to lose weight by using low-intensity walking, you will need to pay close attention to your diet to lose weight. Although you increase your body’s activity, you will need to reduce caloric intake, Davis notes.
7. Go Longer Way
By introducing more steps in your daily activities (parking away from work or home, using stairs instead of lifts, etc.), you will be able to reach 15,000 steps per day and lose weight.
Over time, the tiny “stumble” movements of this and there really make the difference, concludes personal trainer Hannah Davis.