Health : how can walking help to lose extra pounds?
Walking is a great form of exercise that can help with weight loss and has many other health benefits. And yet, compared to other forms of exercise, many people don’t see walking for weight loss as being so effective in shedding extra pounds.
Walking to lose weight is really an effective method
Calories burned while walking for weight loss
The simplicity of walking makes it a very appealing activity for many of us and especially for those looking for ways to shed extra pounds. The number of calories you burn while walking depends on many factors, especially your weight and how fast you walk.
For reference, the average walking speed is 4.8 km / h. The faster you walk and the more you weigh, the more calories you burn. Other factors that influence the number of calories burned while walking include the type of terrain, the temperature outside or inside, and your age and gender.
Is walking to lose weight effective?
Walking for an hour each day can help you burn calories and slim down. In a scientific study, eleven moderate-weight women lost about 7.7kg, or 10 percent of their initial weight after 6 months of brisk daily walking. Women gradually increased the time they walk over 6 months to a maximum of one hour per day, but had not very significant weight loss until they did not reach 30 minutes of walking per day. day. Another scientific study noted that women with obesity who walked three times a week for 50-70mon lost around 2.7kg compared to women who didn’t.
Diet in combination with walking helps to lose weight
Combine walking to lose weight with a diet
While walking itself can help with weight loss, it is much more effective when combined with a low calorie diet. In a 12-week study, obese people reduced their calorie intake by 500 to 800 calories per day. One group walked 3 hours a week at 6 km / h, while the other group did not. While both groups lost a significant amount of body weight, those in the walking group lost about 1.8 kg more, on average, than those who did not walk.
It is interesting to know that weight loss can be influenced by whether you walk continuously or if you take breaks while walking. In a 24-week scientific study, overweight or obese women reduced their calorific intake to 500-600 per day and either walked briskly for 50 minutes per day or had two 25-minute bouts of walking per day. day. Those who did the two shorter workouts per day lost 1.7 kg more than those who did 50 minutes of continuous walking. How you walk is up to you.
How much weight you will lose while walking depends on many factors including your age and gender.
How much weight can you lose from walking to lose weight for an hour a day?
To lose weight, you need to consume fewer calories than you expend on a daily basis. You can either increase the number of calories you burn through exercise such as walking, or decrease the number of calories you consume, or both.
It is often said that 0.500kg of body weight equals 3500 calories. Based on this theory, you would need to cut your calorie intake by 500 for 7 days to lose 0.500 kg per week. While this rule does not take into account people with lower body fat percentages, as well as the decrease in calorie expenditure associated with weight loss, a calorie deficit of 500 calories per day is appropriate for most people. who wish to lose weight.
Some of this calorie deficit can be completed by walking 1 hour a day, but you can also gradually decrease the number of calories you eat. Depending on your calorie intake, a deficit of 500 calories per day can lead to weight loss between 0.200 and 0.900g per week.
What are the other weight loss benefits of walking?
In addition to weight loss, walking has several benefits and especially when you walk several times a week for a period of 30-60min. These positive health effects include:
- Decrease in LDL cholesterol
- Increased HDL cholesterol
- Improved mood
- Decreased blood pressure
These benefits translate into reduced risk of heart disease, type 2 diabetes and overall mortality, as well as improved quality of life. Plus, 30 min more of your daily physical activity is associated with less weight gain over time. And this is very important, because adults tend to gain between 0.5 and 1kg per year.
Regular walking also has other health benefits besides being in good shape.
When you decrease your calorie intake, you start to lose muscle as well as body fat. This can be counterproductive, since muscle is more metabolically active than fat. This means that muscle helps burn more calories each day.
Exercise, including walking, can help decrease this effect by preserving lean muscles as you lose weight. This can lead to lowering the metabolic rate that often occurs with weight loss, making your results easier to maintain. Plus, it can reduce age-related muscle loss, helping you retain more of your strength and muscle function.
Walking also burns belly fat. Storing a lot of fat around the belly has been linked to an increased risk of diseases like type 2 diabetes and heart disease. In fact, men with a waist circumference of over 102 cm and women with a waist circumference of over 88 cm suffer from abdominal obesity, which is considered to be a health risk.
One of the most effective ways to reduce belly fat is through regular aerobic exercise such as walking to lose weight. In a small study, obese women who walked 50 to 70 minutes three times a week for 12 weeks, on average, reduced their waistlines by 2.8 cm and lost 1.5% of their body fat.
Another study found that people on a calorie-controlled diet who walked one hour five times a week for 12 weeks lost an additional 3.7 cm above their waistline and 1.3% more body fat , compared to those who followed the diet alone. Other studies on the effects of brisk walking for 30 to 60 minutes per day have seen similar results.
Going for walks helps you be in better overall health
Walking for weight loss can also improve your mood. In fact, physical activity has been shown to improve your mood and decrease feelings of stress, depression and anxiety. This is possible because physical activity makes the brain more sensitive to the hormones serotonin and norepinephrine. These hormones decrease the feeling of depression and stimulate the release of endorphin which makes you feel happy.
This is an excellent good in itself. Still, feeling happy when you walk regularly also makes the habit easier to stick with. In addition, some scientific studies have found that if you enjoy the physical activity that you do, there is a greater possibility of continuing to plasticize it.
We tend to exercise less when we don’t like the activity we are doing which can be a result of the exercise being too physically demanding. This is why walking for weight loss is an excellent choice, since it is not too intense a physical exercise. Walking will motivate you to walk more, not to quit.
Walking can help keep your weight down. Many people who lose weight then regain it. But exercise plays a very important role in helping you keep your weight down. Regular exercise not only helps increase the amount of energy you burn, but also helps build more lean muscle which itself helps burn more calories, even while at rest.
Plus, participating in regular, moderate-intensity exercise like walking improves your mood, which helps you stay active in the long run. A recent review estimated that to maintain a stable weight you need to walk at least 150min per week. Still, if you’ve lost a lot of weight, you must need to exercise for more than 200 minutes per week to avoid regaining the lost weight.
In fact, scientific studies have found that the people who exercise the most are generally the most likely to maintain their weight, while the people who exercise the least are likely to regain the lost weight. Incorporating more walking into your daily routine can help you increase the amount of exercise you do to help with your daily goals.
How do you incorporate more walking into your routine?
There are many benefits to being more physically active, including better physical condition and mood, reduced risk of disease, and increased likelihood of living longer and healthier lives. For this reason, it is recommended that people participate in at least 150 minutes of moderate-intensity exercise per week. In terms of walking for weight loss, that means walking about 2.5 hours per week (at least 10 minutes at a time) at a brisk pace. Exercising more than this has additional health benefits and further reduces the risk of disease. There are many ways to increase the amount of walking you do and achieve this goal. Here are some ideas:
- Use a fitness tracker and record your steps to motivate yourself to move more
- Get into the habit of going for a brisk walk during your lunch break or after dinner.
- Ask a friend to join you for an evening stroll.
- Take your dog for a walk every day or join a friend on their walks.
- Join a walking meeting with a colleague instead of meeting at your desk.
- Run errands like taking the kids to school or walking to the store.
- Walk to work. If it is too far, 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 routes to keep your walks interesting.
- Join a walking group.
Every little bit helps, so start small and try to gradually increase the amount of daily walking.
Walking is moderate intensity exercise that fits easily into your daily life. Just walking more often can help you lose weight and belly fat, along with other great health benefits including lower risk of disease and improved mood.
In fact, walking just a mile burns around 100 calories. If you want to lose weight, you will get the best results by combining your increased physical activity with healthy changes in your diet.
Do not hesitate to go out for a walk whenever the weather is nice