Can walking help you lose weight and lose belly fat?
by health administration
Does walking contribute to weight loss?
How much should I walk a day to lose weight?
Weight loss is the most sought after by many either to get rid of obesity or to reach the ideal weight.
If you want to maintain your fitness and general health, it is important to 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 a longer, healthier life.
Exercise can also be beneficial for losing weight and maintaining a healthy, ideal weight.
Fortunately, walking is a great form of physical activity that's free, low-risk, and that most people can do.
In fact, walking isn't really good for you - it's one of the easiest forms of exercise that you can incorporate into your daily life.
In this article, we'll discover how walking more often can help you lose weight and burn belly fat.
Walking is a calorie burner and ideal for weight loss
Your body needs energy (in the form of calories) to do all the complex chemical reactions that allow you to move, breathe, think and function normally.
However, the body's daily calorie needs vary from person to person and are affected by things such as weight, gender, and level of physical activity.
It is well known that you need to burn more calories than you consume to lose weight.
Moreover, people who are more physically active burn more calories.
However, modern living and work environments can mean that you spend a lot of your day sitting, especially if you have a desk job.
Unfortunately, this sedentary lifestyle not only contributes to weight gain but can also increase the risk of future health problems.
Therefore, 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 (1.6 km) burns approximately 100 calories, depending on your gender and weight.
One study measured the number of calories burned by non-athletes who walked at a brisk pace of 3.2 miles (5 km) per hour or ran at 6 mph for about a mile.
It was found that those who walked at a brisk pace burned an average of 90 calories per mile.
Furthermore, although running burns significantly more calories, it only burns about 23 calories per mile - on average - which means that both forms of exercise significantly contributed to the number of calories burned.
So to increase your walking intensity and burn more calories, try walking on roads that have hills or simple inclines.
Summary:
Walking burns calories, which may help you lose weight and burn fat. Walking one mile burns about 100 calories.
Walking helps maintain muscle
When people reduce their calorie intake and lose weight, they lose some muscle in addition to body fat.
This can be counterproductive because muscle is more metabolically active than fat. Which means it helps you burn more calories every day.
And exercise - including walking - can help counter this effect by preserving muscle when you're underweight.
It can also help reduce the low metabolic rate that often occurs with weight loss, making it much easier to maintain your ideal weight.
What's more, it can reduce age-related muscle loss, helping you retain greater muscle strength and function.
Summary:
Walking is not only a fat-burning exercise, but it can help prevent the loss of muscle that is lost when losing weight.
This helps reduce the drop in metabolic rate that occurs when you lose weight, making it easier to maintain your ideal weight.
Walking burns belly fat
Storing a lot of fat around your midsection and waist has been linked to an increased risk of diseases such as type 2 diabetes and heart disease.
In fact, men with a waist circumference greater than 40 inches (102 cm) and women with a waist circumference greater than 35 inches (88 cm) have abdominal obesity, which poses a health risk.
One of the most effective weight loss methods to reduce belly fat is to participate regularly in aerobic exercises, 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 (2.8 cm) and lost 1.5% of body fat.
Another study found that people on a calorie-controlled diet who walked for an hour 5 times a week for 12 weeks lost an extra 1.5 inches (3.7 cm) from their waistline and 1.3% more body fat than those who did not.
who followed the diet alone.
Other studies on the effects of brisk walking 30-60 minutes per day have noted similar results.
Summary:
It has been proven that regular participation in moderate-intensity aerobic exercises such as walking is one of the reasons for losing weight because it helps people burn fat around the abdomen.
Just as walking helps you lose weight, it also improves your mood
Exercise is 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 brain more sensitive to the hormones serotonin and norepinephrine. Which relieves feelings of depression and stimulates the release of endorphins, which make you feel happy.
Also, this benefit is great in itself.
However, feeling a better mood when walking regularly can also make this habit easier as a belly fat burning and weight loss exercise.
What's more, some studies have found that if you enjoy physical activity, this enjoyment of the condition can increase the likelihood that you will continue to walk in the long term.
Walking is an excellent choice for people who tend to exercise less - which can be the result of a more physically demanding exercise.
This is because walking is considered a moderate-intensity exercise; This will likely motivate you to walk more, rather than give up.
Summary:
Participating regularly in exercises that you enjoy, such as walking, can improve your mood and make you more motivated to continue.
Walking not only helps you lose weight but also helps you maintain it
Many people who lose weight end up eating it all and giving up on their diet to burn fat. However, regular exercise plays an important role in helping you maintain your weight loss.
And regular exercise like walking not only helps increase the amount of energy you burn each day, but it also helps you build more muscle so you can burn more calories, even when you're resting.
Furthermore, participating in moderate-intensity exercise such as walking can improve your mood, making you more viable in the long run.
A recent review in this regard estimated that to maintain a steady weight, you should 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 gaining it back.
Studies have found that people who exercise the most are usually the most successful in maintaining weight loss with a good appetite, while people who exercise less are more likely to regain lost weight easier.
So incorporating more walking into your day can help you increase the amount of exercise you do and contribute to your daily activity goals.
Summary:
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 range of benefits, including improved fitness and mood, reduced risk of disease,, and an increased likelihood of living a longer, healthier life.
For this reason, experts recommend getting at least 150 minutes of moderate-intensity exercise per week.
This means that, as a way to lose weight, it is necessary to walk for about 2.5 hours a week (at least 10 minutes at a time) at a brisk pace.
Knowing that exercising more than this has additional health benefits and reduces the risk of disease even more.
There are many ways to increase the amount of walking you do and achieve this goal.
Such as:
- Use a fitness tracker or record your steps to motivate yourself to move more.
- You can usually take a brisk walk on your lunch break or after dinner.
- Ask a friend to join you for an evening outing.
- Have a meeting on foot with a colleague, rather than meeting in your office.
- Carry out daily tasks on foot such as taking the kids to school or going to the store.
- I walk to work. If it's too far, you can park your car further away or get off your bus a few stops early and walk the rest of the way.
- Try to choose new and challenging ways to keep walking times enjoyable.
- Join a walking group.
- Everything helps you achieve your goal, so start walking, even for short distances, and try to increase it gradually.
Summary:
Exercising more walking daily can help you burn more calories and lose weight.
In the end
Walking is a moderate-intensity exercise that can be easily incorporated into your daily life. Simply put, 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 one-mile burns about 100 calories.
So if you want to lose weight, you will get the best results by combining an increase in physical activity with healthy changes in your diet.