simple tips to lose weight while walking
Is walking only useful for getting from point A to point B? In recent months it has been clear that we are giving this activity a dull image for years, and this in a completely unjustified way. In fact, walking is not only very easy to fit into daily life but also very effective and can help lose weight! Plus, if you're keen to eat a balanced diet and use Shape Shake 2.0 in addition, you're already on the right track to getting to a weight where you'll feel good*. We reveal our top tips for losing weight while walking and what the science says.
Choose the right time of day
effective weight loss programs Some like to start their day in the morning, while others have a hard time getting started. If you're not a morning person, don't stress yourself out. In fact, according to a scientific study by the Cardiovascular Research Initiative Netherlands, the best time to take a walk is in the afternoon anyway. Over the course of 12 weeks, the participants who were only active in the second half of the day lost more weight and had more stable blood sugar levels than those who were already walking first thing in the morning. The reason for this is that researchers assume that blood sugar levels do not rise until later in the day when more has already been consumed. Or increase blood sugar levels from storing fat. If we become active in the afternoon — that is, when blood sugar levels are particularly high — we can lower them quickly through exercise, before the body converts the sugar into fat.
Increase step speed
The number of calories you burn while walking depends on your weight and the speed at which you move. In fact, the more body weight is shifted to the activity, the more energy is expended—that seems logical. Thus, according to a Harvard Medical School study, a person weighing 70 kilograms can burn approximately 186 calories by walking for 30 minutes at a low speed of 6.4 km/h; For a person weighing 56 kilograms, the expenditure is about 150 calories, and 222 calories for a person weighing 84 kilograms. As a pointer: 200 calories corresponds to approximately two Doblos.
Since we usually walk at an average speed of 4-6km/h, you'll need to pick up the pace to burn fat! Your goal should correspond to an average of about 7 km / h.
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By enhancing walking with some bodyweight exercises, you benefit twice. In fact, small fryers allow you to burn more calories and benefit from the after-burn effect. After intense sports sessions, this effect allows you to increase calorie expenditure and lose weight while sitting at your desk - practical, right?
Body weight exercises suitable for walking are for example lunges, squats of various variations, or burpees.
Walking together is better
As with anything that needs a long-term effect, the same goes for walking: it's the regularity that makes all the difference! This is recommended by the World Health Organization (WHO), which advises adults to incorporate adequate activity into their daily lives for 150 to 300 minutes per week, not only to lose weight but also to support their cardiovascular system. Then everyone wins.
In order not to lose motivation and declare war on his laziness, get help either from friends who accompany you regularly (those who make an appointment have a harder time canceling), or by using your favorite playlist, podcast, or exciting audiobook. Anything that makes you feel good and motivates you to keep going is allowed!
Incorporate climbing ramps and stairs
You can burn about 30% more calories if you regularly incorporate small hills into your walk rather than always walking on level ground. Changing terrain can also help increase fat burning. After all, walking on grass, sand or gravel is much more tiring than walking on a regular road. If you climb stairs, it increases your caloric expenditure. Climbing stairs for just ten minutes a day can burn up to 90 extra calories, depending on your weight. A nice side effect is that your glutes and thigh muscles get an extra workout.
Don't touch fitness trackers and the like
Yes, you read right. Admittedly, today we tend to record and rate every activity through it
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