Good Lifestyle

For most human history,wade to lose weight Was it not a thought that crossed the homo sapiens spirit. The walk and the race were simply transport methods, the only way to get from A to B. Nowadays, this is no longer the case for most of us. You are more likely to rely on a car, train or bus to get you where you have to go. And above office jobs and long hours, there are even fewer opportunities in the day to walk anywhere for any reason, which is a big problem.

Why it's important to walk to lose weight and otherwise.

About 2 million deaths per year are attributed to physical inactivity, according to theWorld Health Organization. Sedentary life styles can be attributed to countless health problems, including increased risk of cardiovascular disease, diabetes, obesity and depression.

On the other hand,Walk only 700 marches a day (of which 3,000 of them - the equivalent of 30 minutes - must be done at a fast pace) could suffice to prevent type II diabetes, according to a review published inFrontiers in endocrinology.

The walk is practical when it comes to preventing chronic disease, but if you are asking you can lose weight while walking, the answer is also yes.

"Take steady walking can help reduce weight while improving joint pain, hip and knee," saysTrista Best, MPH, Rd, LD, a dietician registered withBalance a supplement.

"This is because the walk increases joint lubrication and strengthens the muscles that support them and protect them. You will improve and enhance your respiratory system. Improvements in this area can reduce your risk of respiratory disease. These combined side effects can ultimately can finally Improve your immune health. All these benefits will eventually lead to weight loss because you are able to walk with more stamina and bigger inclination, "adds best.

As for how much weight you can lose while walking, the results will vary. However, ato study foundParticipants lost an average of three books while walking. And this could be obvious, but the study also reported that the more you walk, the more weight you lose weight.

Why should you walk to lose weight.

The walk requires little equipment, it can be done more or less anywhere, and it is less likely to highlight the joints of how the running.

But simply because walking is an easy and natural natural path for humans to spend the energy of the food we eat, it does not mean that we can not learn how to do it better - and increase the engraving of fat .

By following the tips below, you will learn what to walk to lose weight is a low-impact way to reach your goals of your body.

Promenade tips before leaving the house.

The only "equipment" necessary for walking (unless it's on the beach) are shoes and chances that you have a pair adapted to work already. The "walking shoes" have flexible soles and stiff heel counters to prevent side movement next door. Normal flat surfaces only require low-heeled shoes that are comfortable, cushioned and light.

Even before thinking about the tear of your sneakers, think of the songs you want to hear as you make progress towards a flash. Having a big original band at your walk will motivate you to push stronger and go further and the best part is that you will probably not notice any extra effort that you end up set up. Search for songs between 170 and 190 BPM- These high Tempos have been proven to improve training performance, even for walkers, according to a 2020Borders in psychology to study.

Listen to an audio captivating yourself or joinThe walking books club. "This global virtual community is designed to exercise and a more enjoyable, productive and fun activity. The only" rule "is that you have to move to listen," saysJulie Kaminski, Ma, NBC-HWC, A board of directors of a certified national council and a personal trainer and a personal founder and founder of the book club.

"We listen to an audio while walking, running, cycling or even doing otherwise worldly tasks around the house. Then we meet online to discuss the book - what we liked, what we learned - And inspire us mutually to continue moving "Kaminski sharing.

"Listening to your favorite podcast can help you walk longer than you are engaged and interested in the subject," saysLisa Young, PhD, RDNthe author ofFinally full, finally thinand nutritionist in private practice.

It is good to have a clear idea of ​​where you will walk a given day. You will feel comfortable and confident to know what you expect when you walk and do not waste on the fly on the fly. Try to conceive a handful of roads that vary in length, grade and ground. Just a few road options can prevent your newbreathlessness to be repetitive.

"I recommend customers to take pre-training time when exercising weight loss. If someone exercises or walks for more than 60 minutes, they must make sure they eat at least an hour Before exercise, "says the recorded diet nutritionistMorgy Clear, MS, RDN ofSprint. "If you skip a pre-training meal, you run the risk of low blood glucose and muscle degradation," adds clear.

Numerousstudies Confirm that having a strong support group is essential to achieving and maintainingWeight loss success, with those who are part of a social support network lose more weight than their solo counterparts.

"I recommendJoin a walking group This can help you stay active and socially connected, "saysDavid Sabgir, MD, a cardiologist and founder to walk with a doc (wwad). "VisitWalkwithadoc.org Find a group in your area. We have virtual "races" like the nextWWAD Grand Canyon Adventures, which is a fun way to jump - start a new hiking routine as well as take advice on nutrition. Events like these are a great way to promote teamwork (or solo fly) plus the friendly competition help us all to stay motivated. "

We are personal fans of theApple, as it is widely available, it has several price levels and synchronizes on your Apple devices. There are other devices that you can invest as well, asFitbit andShout. "I like the Whoop Fitness Tracker. It provides a more comprehensive approach to monitoring global health and fitness while maintaining responsibility. Whoop provides24/7Fitness, sleep and data recovery to the user. It monitors your heart rate and has the ability to offer more opportunities and data than other devices. It's not distracting because there is no screen on the group, "says a certified personal trainerDerek Degrazio, CPT,Partner,Barry's Miami.

Another reason we love the Apple watch is because of its new "Time to walk"Function forFitness + subscribers. It is specially designed to encourage you to walk more often by providing stories, photos and thoughtful music to listen to your walks. Whenever walking beaches from episodes from 25 to 40 minutes and you come from influential people such as Musician Dolly Parton, winner of the Emmy Uzo Auba prize, Player NBA Draymond Green and author IBRAM X. Kendi. (By the way, if you also have aipadThis is a great way to track all your fitness goals as well as fitness training sessions +.)

Some health insurance companies now offer financial incentives for members who can cope with a number of progress in a day. It is because they know that walking is a great way to fulfill obesity and illness. There is no ideal number when it comes to how many daily steps is ideal but aAmerican Journal of Health Health The study advises10,000 steps as a goal. There is only one way to know how much protest you are horrified: Get a pedometer. They are relatively inexpensive and could end up motivating even more to do some books. And if you are looking to improve all aspects of your daily life, make sure youSubscribe to our newsletter for daily recipes and new foods in your inbox!

Keep a newspaper has been demonstrated to increase the efficiency of a 47% run program, according to aJournal of the American College of Surgeons to study! Keep track of the days you have made your walking routine, the time of the day or the night you have done your walking routine, the distance and the duration to complete each walk routine, the course in which you have Performed your walking routine and your weekly weight.

Go get some of this sun or even daylight on your walk. Why? Well, a study published in theInternational Journal of Endocrinology, has shown that adults disadvantaged by sleep exposed to light light after the awakening had lower concentrations of the hormonal laptine of fullness while those of blue light (the type of energy-saving bulbs) had higher levels Leptin. By leaving a light in your life, you will have a certain life in your weight loss goals when you head to a healthier and healthier future.

"Walking with a friend is a good idea - and make sure you remember the 4 legs! According to theNational Pet Obesity Survey 2018 By the association for the prevention of pet obesity, 55.8% of dogs are overweight or obese. Take your dog for a walk is a great way to help you and your best friend in shape, "saysNora Saul, Rd, LDN, CDE, Clinical Director of DiabetesSILVER FERN HEALTHCARE.

How to walk to lose weight.

While the morning is a good time to go out and go for a walk, do not beat yourself if you are not a morning person - A.M. Is not the only time you can get your heart rhythm. A newPhysiological relationships The study shows that there may be even better for walking: afternoon. The little study was small, but the researchers found thatWhen obese men exercised in the afternoon, they lost more body fat, had a better fight against blood glucose and less insulin resistance over 12 weeks compared to the morning exercisers.Researchers think blood glucose levels tend to increase later in the day, as people eat more, so more physical activity when blood glucose levels tend to be higher can help reduce others when they need the need to be lowered.

Keep in mind, exercise is good for us at any time of the day. Whenever you have time to walk, you should!

Walk as you are at the airport and you cut it nearby to leave the flight. If you have 150 pounds warmly (about 3.5 miles per hour) will burn about 300 calories every 60 minutes. If you can install for 30 minutes walk on a flat surface every day, you will have burned 1,050 calories by the end of the week. Studies show that this type of weekly calorie expenditure contributes to protection against heart disease and, of course, you will probably begin that you look like and you feel different soon.

To help you evaluate if you walk quite quickly, take »The discussion test. "" A lot of times that people think they are working sharply, but act in slow motion. To determine if [you] walk fast enough to be useful for losing weight, use the discussion test, "recommends the nutritionist of pediatric dietitianIlana Buchbinder, RDN. You should be able to talk, but your heart rate should be high enough that you can not sing. "This is a good tool to encourage people to use to make sure their" count "walking to lose weight."

"Walk at a constant rhythm at the heart rate of the cardiac frequency fat (which could be 117BPM-130BM, depending on your size and weight) at least 30 minutes. It's because when your body recognizes Whether you walk at a constant pace for a long time, it will go to your big energy stores instead of going to muscle glycogen. You can track your heart rate during your walk with an Apple or Fitbit watch. To get a little precise measure of your speed rate based on the speed that you are walking, "saysEllen Peker, an instructor and well-being coach certified Pilates.

Engineering researchers have discovered that walking at varying speeds can burn up to 20% more calories, with respect to maintaining a steady pace. The2015 study From Ohio State University is one of the first to measure the metabolic cost or burnt calories, changes in walking speed. By walking fast for 30 minutes, it's a good idea, try working in a few minutes in which you accelerate and decelerate your prompt walk.

"During the opportunity, enter the nature as opposed to a treadmill for even more benefits," recommendsMonisha Blanote, MD, FCAP, a certified doctor certified card certified with an expertise in integrative medicine and pathology.

"Walking in naturecan have an impact on your general well-beingBy improving mood, reducing stress and anxiety, and even decrease cortisol levels. This is important because high cortisol levels stimulate the metabolism of fats and carbohydrates, resulting in an increase in appetite and desires of choice of poor food, which ultimately leads to weight gain. So, if you go walking, take this natural track for an extra boost, "says Dr. Bhanote.

Dr. Young accepts and points to another recent study published in the Journal of the American Psychological AssociationEmotion: "Notice your environment and enjoy the landscapes can improve your mental health, your mood and your perspective."

"Think of your posture when you walk - the shoulders back, the core engaged and walking with a goal, as someone has a hand on the bottom of the back and you propelled forward. Engage your whole body to improve force and muscle tone, "saysStephanie Nelson, MS, RD, Expert in internal nutrition of myfitnesspal.

See, the pumping of the vigorous arm does not only live your rhythm, it also offers a good workout of the top of the body. In addition: a swinging style of an arm will make you burn 5 to 10% additional calories. Fold your 90 degrees arms and pump shoulder. Sange them naturally, as if you reach your portfolio in your back pocket. In front, your wrist should be near the center of your chest.

How to increase weight loss while walking.

In addition to changing your speed, a great way to burn morebig belly is to switch the surface you walk. Seeing, walking on the grass or gravel burns more calories than walking on a track while walking on the soft sand increases the caloric expenses of nearly 50%, provided you can keep your own pace.

Make at least 20 minutes of high intensity over 3 days non-procedures per week, while you will burn more fat during and after these cario-intensive workouts. Alternate days, make moderate intensityaptitudeactivity for about 30 minutes per session.

Quickly walk a short hill is an excellent interval workout example when it has entered a flat walk. Your leg muscles with thank you if you lean slightly and your knees will be even more grateful if you slow down your rhythm, lightly bend your legs and take shorter steps when you go down these hills.

The weights of the hands can increase your caloric expenses, but they can alter your swing and thus cause muscle pain or even an injury. They are generally not recommended for people with arterial hypertension or cardiac disease. If you want to use them, start with weights of a book and gradually increase the weight. Weights should not add more than 10% of your body weight. The weights of the ankle are not recommended because they increase the risk of injury.

Walk backwards uses the leg muscles differently from walking advancement and can be a great way to rehabilitate from a knee injury. The retro walk is the safest on a treadmill but a deserting race track would also be appropriate. If you have none of these settings at your disposal, walk outside traffic, trees, hen nests, etc., with an observer. Even a slow pace (2 mph) offers quite intense training. To avoid muscle pain, start slowly: do not try to walk more than a quarter of a thousand the first week.

If you want to increase your rhythm, you can do it in two ways. You can take longer progress or you can make quick progress. The experts say it is better to do the latter because the elongation of your stride can increase the tension on your feet and your legs.

Weight loss tips for when you have finished walking.

"Staying properly hydrated is also important in your weight loss efforts by walking. Because the body contains more water than any other hydrated element is important for almost all body systems. Correct hydration affects Our cognitive function. Studies have found that even a form of light dehydration, 1-3%, can alter the cerebral function. This includes mood and energy that are essential to an efficient and efficient march, "explains the best. For Tips, CheckHow much water you need to drink to lose weight.

ANutritionThe study revealed that the participants who consumed three cups of the drink every day for a week had fewer markers of the damage caused by the cell caused by the resistance to the exercise. This means that green tea can also help you recover faster after a quick walk. In otherJournal of Health Science Student, participants who want to drink a sporty drink with the equivalent of four to five cups of green tea with a jog 30 minutes three times a week for 8 weeks, their ability to burn fat during exercise as well as when They were sedentary.

Have you ever seen anyone consume a gatorade or vitaminwater while walking? Unless they walk a sharp sharp inclination, they hurt it. "Many people feel that they need these dense sugar drinks after shorter or less intense workouts," says the nutritionistLeah Kaufman, Ms, rd, cdn, cde. "The truth is that these drinks often have more calories than what is actually burned." Its advice is not to consume such drinks unless you work with high heart rate for at least one hour. "These drinks are needed because of the risk of dehydration," she says, but planned only if you walk in light temperatures or for less than an hour, they are largely useless. In addition, these sweet drinks are terribleNutrition for riders And walkers, anyway!

Walking to lose weight is one thing, but the walk also has other advantages. Bonus Belly Hear Burning Opportunities awaits you if you can leave the car at home, take the stairs instead of elevators and stairs or if you can walk on the mile or two to a friend or family home. If you take a mass transit at work, stroll through a bus or train you stop a little further along the road.

Following a healthy diet is crucial for fitness goals. "If you hit your walking goal of at least 6,000 to 7,500 steps per day, make sure to smoke your active lifestyle correctly," says Nelson. "High fiber carbohydrates Like fruits, whole grains and beans will give you energy while supporting digestion, while protein and healthy greases like nuts, nut butter, lawyer, eggs, fish and the Chicken will make you feel fully and support your muscular health. Mix them together in a meal like the lawyer and the egg on a whole wheat toast for a perfectly balanced meal to power your walks. »

Dr Sabgir agrees with Nelson that lawyer can be an excellent addition to a healthy diet: "I am a big fan of fresh lawyers because of their taste, but also because they are a good source of fiber. .Rich systems in healthy foods containing fibers, as some vegetables and fruits, can reduce the risk of heart disease, obesity and type 2. "diabetes"

An amount of 70 to 75% of the calories we spend every day is necessary for our "basal metabolic functions:" All to keep your heart beat to grow your nails. When we exercise a lot of extra energy in the gym, our bodies call more fuel with hunger pain and a growing belly. At this point, people tend to undermine their efforts withFoods that make them actually happy or superfluous amounts of food, saysLisa Jubilee, Ms, cdn. "When hunger induced by exercise, only increases your calorie consumption up to 20 to 30% of what your calorie tracker burned you," she says.

Even when you are at rest, your body is constantly burning calories. In fact, 75% of the calories you burn every day are used to keep you alive. "Metabolic at rest" is much higher in people with more muscle because every muscle book uses about 6 calories a day just to stay. If you can pack only five pounds of muscle and support it, you will burn the caloric equivalent of three fat pounds in a year. Combine this supplement with 30 minutes walk once a day and you will start to reduce additional fat deposits in no time.

Walk strongly or jogging you really quenching nerve cells in the brain that relax the senses,research showed. And it's good news for your weight loss goals. See, stress can actually bring the body to metabolize food more slowly, according to research published in the newspaperOrganic psychiatry. To aggravate things, the food we aspire when we are stressed tend to be fat and full of sugar. Researchers say that the combination of high-level desires and a metabolic rate induced by stress-induced snails can result in significant weight gain. So, walking to lose weight and reduce stress, you will not be stressful to eat as much: it's a win-win victory.

At first, all that is new can be difficult to continue doing, simply because it's not part of your routine. Once it becomes a habit, it will become part of your daily flow. Remember that motivation is what allows you to start and that habits are what you go.

To continue walking to lose weight and make sure your workouts evolve from your weight loss goals, do not forget to challenge you days and weeks.

"If walking starts to feel like a chore or the same old itineraries become boring, set a goal or make a challenge," saysElliott Upton, a NASM certified personal trainer ToUltimate performance, a global personal training company.

"You are much more likely to keep your habit of walking to improve your physical condition and accelerate weight loss if you have a goal in place to target and see measurable results or progress", suggests Upton to set an objective of achievement From a daily stage Count the goal, then increase this goal of this step every week. "Try more difficult routes like hills or mountains, or even add a weighted backpack to increase energy expenditure. You can even add an added benefit and be competitive and sign your friends for a walk on your Fitness watch! "Upton suggests.

The variety is really the spice of life!