How Walking Can Help You Lose Your Weight and Belly Fat
Walking and weight loss, two things with different meanings but they both seem to go hand in hand. Walking can have a significant impact on your journey to weight loss. If you want to stay fit, you have to exercise regularly, and walking is a form of exercise, especially if you walk a lot.
When you walk, you become physically active, reducing your chances of being overweight, and besides, reduce your chances of getting diseases like cancer, diabetes, and heart-related diseases. The best thing about walking is that it is free, low risk, and accessible to most people.
Walking isn't just right for you but the easiest to try out and incorporate it into your daily schedule. If you are looking for an article that will help you lose your weight through walking, then this is the article.
Walking Burns Calories
As a human being, your body needs energy, that is in the form of calories so that it can process the complex chemical reactions such as walking, breathing, thinking, and functioning normally. However, the number of calories needed by the body varies from one person to another, depending on various factors like age, sex, genes, and level of activity. The fundamental rule is that you should always burn more calories than you consume.
Modern medicine suggests otherwise because you spend most of the day sitting. Unfortunately, leading this sedentary lifestyle will only increase your weight rather than reducing your weight and increase health risks. Try to walk more and burn more calories hence minimizing the risks.
Walking for approximately one mile (1.6KM) burns 100 calories depending on your weight and sex. Isn't it amazing that just from walking for one mile and you can lose weight? To increase the outcome of your exercise, try taking routes with hills and or slight inclines.
It Helps Preserve Lean Muscle
When you exercise and lose weight, you not only lose fat, but also some muscle too. Losing muscle is counterproductive because muscles are more metabolically active than fat and help you burn more calories daily.
However, while vigorous exercising can wear out your lean muscle, walking will preserve the lean muscles and still help you in losing more weight. This will help you retain muscle and reduce age-related muscle loss and yet have your weight reducing.
Walking Burns Fat Belly
The more fat you store around your midsection increases your chances of suffering from type two diabetes and heart diseases. According to research done, a man with a waist circumference greater than 40 Inches and women with a waist circumference greater than 35 inches have abdominal obesity, which puts them at higher risk.
The most effective ways to cut out belly fat is taking part in aerobic exercises, and walking is one of them.
In one case study, women who walked 52-70 minutes, three times per week, continuously for 12 weeks, reduced their waist circumference by 1.1 inches (2.8cm) and reduced their body fats by 1.5%.
Another study showed that other people on a low calorie diet who walked one hour five times a week, for twelve weeks, lost about 1.5 inches of their waistline. Walking is a great way to reduce your weight because, when you lose the belly fat, you tend to want to workout more.
Walking Will Help You Keep Your Weight Off
The worst thing that happens to people who have lost weight is that they end up regaining it almost instantly; thus nullifying their efforts to reduce it.
This is why walking consistently will help you maintain your weight. Even though regular walking exercise will help you shed your weight and keep it off, it will also help you develop more lean muscles that will help you burn the calories even when at rest.
You can read that again! Burning some calories even when at total rest. If you continue exercising even after weight loss, you will be in an excellent position to maintain the weight, unlike quitting the exercise and regaining the weight again.
Squeezing a walking schedule into your daily routine will enable you to maintain a stable weight that is not only pleasing, but also will keep you away from weight-related diseases.
Walking Improves Your Mood
We all know that after some exercises despite getting tired, your body feels more relieved and psyched up. This is because, after the workout, your mood improves. Walking can help decrease stress and anxiety.
This is because your body releases hormone endorphins, which relieve you and make you happier. This is an excellent advantage by itself because when you improve your mood while exercising, it becomes a habit more comfortable to keep doing.
If you don't enjoy an exercise, the likelihood of giving up on it is higher, especially if the activity is so demanding. Walking demands less of a commitment, hence an easier task to do since it is not that intensive.
How To Incorporate Walking As A Daily Habit
Most things are easier said then done. Getting yourself to take a daily walk is not an easy task. However, we should all aim to do some moderate-intensity exercises every week. In terms of walking. You should aim to walk for about 2.5 hours per week.
To increase how much, you walk per week; you might want to try incorporating the following,
- Use a fitness tracker to keep you motivated
- Ask a friend to join you during the walk to make it more fun.
- Do errands like taking your children to school on foot.
- Try walking to work if it is not very far or park your car a distance from your workplace
- Join a walking group
- Try taking different routes that are a bit challenging.
Every effort counts until you lose that weight eventually, so start small and keep focused on achieving more. Keep trying, and finally, you'll get there with a flat tummy, a slimmer waist and no health risks.