Weight loss is what most people seek either to get rid of obesity or reach the ideal weight. If you want to stay fit and healthy, it is important that you exercise regularly.
This is because physical activity reduces the risk of developing health conditions such as heart disease, diabetes and cancer. Plus it helps you live longer and healthier lives.
Exercise can also be beneficial for losing weight and maintaining a healthy and ideal weight.
How Much To Walk For Weight Loss?
Fortunately, walking is a great form of physical activity, it’s free, low risk and most people can do. In fact, walking isn’t good for you – it’s one of the easiest forms of exercise you can incorporate into your daily life.
In this How Much To Walk For Weight Loss article, we will together discover how walking often can help you lose weight and burn belly fat.
Walking calorie burner is ideal for losing weight
Your body needs energy (in calories) to carry out all the complex chemical reactions that allow you to move, breathe, think, and act normally. However, the body’s daily caloric needs vary from person to person and are affected by such things as weight, type, and level of physical activity.
It is well known that you need to burn more calories than you consume in order to lose weight. Moreover, the more physically active people burn more calories. However, modern living and working environments may mean that you spend many times of your day sitting, especially if you have an office job.
Unfortunately, this stable lifestyle not only contributes to weight gain, it can also increase the risk of future health problems. So you should do more fat burning exercises by walking, which can often help you burn more calories and reduce the risk of disease.
In fact, walking a mile (1.6km) will burn approximately 100 calories, depending on your type and weight.
One study measured the number of calories burned by non-athletes who walked at a fast pace of 3.2 miles (5 km) per hour or ran at 6 miles per hour for about a mile. It was found that those who walked at a fast pace burned an average of 90 calories per mile.
Moreover, although running burns a lot more calories, it only burns about 23 calories per mile – on average – which means that both forms of exercise contribute significantly to the number of calories burned.
So to increase the density of walking and burning more calories, try walking on roads with hills or simple slopes.
Walking burns calories, which may help you lose weight and burn fat. Walking for one mile burns about 100 calories.
Walking helps to maintain muscle
When people lose calories and lose weight, they lose some muscle in addition to body fat. This can be counterproductive, because the muscles are more active in metabolism than in fats. Which means it helps you burn more calories every day.
Exercise – including walking – can help counteract this effect by maintaining muscle when you’re underweight. It can also help reduce the metabolic rate that often occurs with weight loss, making it easier to maintain your ideal weight. What’s more, it can reduce age-related muscle loss, helping you to retain more muscle strength and functions.
Walking is not only a fat burning exercise, it can also help you prevent muscle loss that is lost when you lose weight. This helps reduce the low metabolic rate that occurs when you lose weight, which makes it easy to maintain the ideal weight.
Walking works to burn belly fat
Storing a lot of fat around the waist and waist has been linked to an increased risk of diseases like type 2 diabetes and heart disease. In fact, men with a waist circumference greater than 40 inches (102cm) and women whose waist circumference exceeds 35 inches (88 cm) suffer from abdominal obesity, which is a health hazard.
One of the most effective ways to lose weight to reduce belly fat is to participate regularly in exercise, such as walking. In one small study, overweight women who walked for 50 to 70 minutes three times a week for 12 weeks – on average – reduced their waist circumference by 1.1 inches (2.8cm) and lost 1.5% of their body fat.
Another study has also found that people who took a calorie-controlled diet and who walked for an hour 5 times a week for 12 weeks lost an additional 1.5 inch (3.7cm) of their waist circumference and 1.3% of their body fat compared to those Who followed african fat flusher diet alone.
Other studies on the effects of brisk walking for 30-60 minutes per day have observed similar results.
It has been proven that regular participation in moderate-intensity aerobic exercise such as walking is one of the reasons for losing weight because it helps people burn fat in the abdominal area.
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Just as walking helps you lose weight, it also improves your mood
Exercise has been known to improve your mood. In fact, physical activity has been shown to improve mood and reduce feelings of stress, depression and anxiety. This is by making your mind more sensitive to the hormones Serotonin and Noradrenaline. Which relieves feelings of depression and stimulates the release of endorphins, which makes you feel happy.
Just as this benefit is great in and of itself. However, feeling a better mood when walking regularly may also make this habit easier as a fat burning exercise and weight loss. What is more, some studies have found that if you enjoy physical activity, this enjoyment of this condition can increase the possibility of you walking in the long run.
Walking is an excellent choice for people who tend to exercise less – and this can be the result of exercise that requires physical exertion. This is because walking is a moderate strength exercise. This will probably motivate you to walk more, rather than give up.
Regular participation in exercises you enjoy, such as walking, can improve your mood and make you more motivated to continue.
Walking not only helps you lose weight, it also helps you maintain it
Many people who lose weight eventually end up eating everything and giving up their diet in order to burn fat. However, regular exercise plays an important role in helping you maintain weight loss.
Regular exercise like walking not only helps increase the amount of energy you burn daily, but it also helps you build more muscle in order to burn more calories, even during breaks. Moreover, participating in moderate exercise such as walking can improve your mood, making you more sustainable in the long run.
A recent review in this regard has estimated that to maintain a stable weight, you must walk at least 150 minutes per week. However, if you lose a lot of weight, you may need to walk for more than 200 minutes per week to prevent yourself from regaining it again.
Studies in this regard have found that people who exercise more than others are usually most successful in maintaining weight loss with a good appetite, while people who exercise less exercise are more likely to easily regain lost weight.
So incorporating more walking into your day can help you increase the amount of exercise you do and contribute to achieving your daily activity goals.
Staying active and moving more by walking throughout the day can help maintain weight loss.
How to incorporate more walking into your lifestyle for weight loss
Being physically active has a host of benefits, including improving physical fitness and mood, reducing the risk of disease and increasing the likelihood of living longer and healthier lives. For this reason, experts recommend at least 150 minutes of moderate-intensity exercise per week.
This means that it is necessary to walk – as one of the ways to lose weight – for about 2.5 hours per week (at least 10 minutes at a time) at a rapid pace. Knowing that exercising more than this has additional health benefits and reduces the risk of disease further.
There are many ways to increase the amount of walking you take and achieve your weight loss goal. Such as:
Use the fitness tracker or record your steps to motivate yourself to move more.
You can usually walk briskly at lunch break or after dinner.
Ask a friend to join you for an evening outing.
Do a walk-by meeting with a colleague, instead of at your desk.
Do daily walking tasks such as taking children to school or going to the store.
I walk to work. If the distance is too far, you can park your car far or get off your bus a few stops early and walk the rest of the way.
Try choosing new and challenging ways to keep fun walking times.
Join a walking group.
Everything helps you achieve your goal, so start walking even if for short distances and try to gradually increase it.
Exercising more daily can help you burn more calories and lose weight.
In the end
Walking is a moderate strength exercise that can be easily incorporated into your daily life. Simply walking can help you lose weight and burn belly fat, as well as get other excellent health benefits, including a lower risk of disease and an improved mood.
In fact, walking a mile away burns about 100 calories. So if you want to lose weight, you will get the best results by combining an increase in physical activity and healthy changes in your diet.