We often take walking for granted, but this powerful activity can leave the body with several benefits, including weight loss. Squeezing in regular workouts between our busy schedules can often become tiresome, however, walking could be a legit excuse to skip the gym today.
Walking has the ability to get your heart rate up and can be done almost anywhere and at any time. You don’t need to follow a workout class schedule; all you have to do is put on your best walking shoes and step out of the house.
Tips to Lose Weight While Walking
Increase your caloric burn and spruce up your routine to get closer to your weight loss goals with walking.
1. Choose Uphill Paths
Choose paths that have you climb uphill to increase resistance during your walk. Walking on an elevated path requires you to use more energy and enables you to burn more calories during your workout.
Your heart rate will increase and your metabolism will get a little boost as well. It is recommended to lean forward and take it slow when you are climbing uphill. If you’re walking on a flat path, try to find some steps to climb instead.
2. Walk Further
Burn more calories by taking your walk a little further than you normally would. Focus on distance rather than speed and target your walks to be about 30 to 60 minutes at a time. Try to walk at least three to five times a day with a goal of taking 15,000 steps in a day.
3. Carry Dumbbells or Weights
It’s no secret that dumbbells and weights build strength and improve overall fitness. Incorporating these weights will add resistance and make you work harder during your walks.
You also have the option to add light weights to a backpack or weight vest in order to build strength. Take care of your posture as you don’t want to get injured.
4. Strength Exercises
Add a little more excitement to your walking routine and squat or lunge your way through the walking path. Not only will you get your heart rate up, you will also improve endurance and work out the full body in the process.
5. Green Tea Before Your Walk
Green tea is known for its excellent antioxidant properties that combat free radicals released during the oxidation process. The caffeine and catechins present in green tea work together to burn fat and actively rev up your metabolism to promote weight loss.
6. Speed Intervals
Sometimes, walking can get a little boring, especially if you are walking the same path on a regular basis. Have fun with your pace and add a little intensity by walking as fast as you can for a few minutes and then switching to a slower walk for the same amount of time.
If you are feeling like you want a little challenge, sprint until the end of the street and then walk back to recover.
Active Tricks to Keep in Mind
There are a few other tricks to incorporate into your daily lifestyle that will help you incorporate more walking during your day:
- Park further from your destination to get more steps in.
- Take the stairs instead of the elevator.
- Walk to your destination (if you can) instead of getting into the car.
- Walk around when taking calls.
- Take a short walk during your lunch breaks.
1. How much should you walk to lose weight?
It is recommended to walk at least three to five times a day and at least 15,000 steps per day in order to lose weight. Your diet and nutrition play a big role in weight loss as well.
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Bumgardner, W., & Fogoros, R. N. (n.d.). 7 Ways to Burn More Calories When You Walk. Retrieved from https://www.verywellfit.com/how-to-burn-more-calories-walking-3432717
TNN. (2016, October 25). 10 ways to lose weight by walking – Times of India. Retrieved from https://timesofindia.indiatimes.com/life-style/health-fitness/weight-loss/10-ways-to-lose-weight-by-walking/articleshow/55049865.cms