Walking for Weight Loss Plans! We all know how important it is to control body weight in order to live a healthy and beautiful life. Excess weight increases the risk of disease reduces performance and at the same time keeps you mentally uncomfortable. In a busy life, many people do not have time to go to the gym and exercise regularly. But you have to be fit. Dieting, tuk-tuks, occasional exercise, going to the office, or walking home on the way home from the office, are all things that most of us do.
If you really want to lose weight by walking, you need to walk for at least 45 to 60 minutes. The calculation is straightforward, the faster you walk, the more calories you burn per minute. If you walk lazily, you will burn about 3 calories per minute. And if you start running completely without walking, the rate of burning calories will continue to increase.
However, if walking burns calories, then why many people do not lose weight by walking regularly in the morning and evening? Many people can not lose weight by walking for years! Some may say that weight loss is not the only purpose of walking. That’s true. In addition to weight loss, regular walking has many other health benefits. But those who are walking mainly to lose weight? It is important to know if it is possible to lose weight by walking if you are aware of any issues.
Walking for Weight Loss Plans
For those who are walking to lose weight, it is important to know what you can do to lose weight by walking. Let’s not know the effective ways to lose weight on foot.
How long to walk
Calculations show that adult men and women are able to burn four to five calories per minute by walking at a normal pace. In other words, if you walk for 15 minutes, it is possible to burn 60 calories. But it is fewer calories than a slice of bread. If you really want to lose weight by walking, you need to walk for at least 45 to 60 minutes.
How fast to walk
The calculation is straightforward, the faster you walk, the more calories you burn per minute. If you walk lazily, you will burn about 3 calories per minute. And if you walk a little faster, it will consume almost twice as many calories. And if you start running or jogging, burning calories will be twice as fast as walking fast. And if you start running completely without walking, the rate of burning calories will continue to increase.
Drink green tea before going for a walk
The right combination of caffeine and catechins is very effective in burning fat. And if the metabolism is right, it takes less time to lose extra weight. This is exactly what Green Tea does. So make it a habit to eat regular green tea before going for a walk.
Walk 15,000 steps every day
15 thousand steps! What do you think? But when you get into the habit of walking, you will not feel overwhelmed. Download the Step Tracker or Step Counter app on your smartphone. It is possible to calculate how many steps you are taking from these fitness trackers of smartphones. And many smartwatches you will get this feature. Walk smoothly at first, gradually increasing the steps. The faster you walk, the more calories you will consume per minute. This will reduce the extra weight quickly.
Make it a habit to walk 3 times a day for 20 minutes
Instead of walking long distances all at once, walk three times for twenty minutes. Simply put, you have to walk three times a day, just like you eat three meals a day. Excess calories are burned after walking every day. In addition to weight loss, your sugar level will be under control.
Take a short break from walking
I don’t like working continuously. You can take a minute break after a short walk to break the monotony. This will return energy to the body. Take a short break and start walking again. Studies have shown that walking with such breaks burns fat 20% faster.
Don’t say sugary drinks
Many people have the habit of eating milkshakes, fruit juices, soft drinks while walking or after walking. This will make your entire walk effort futile. Because if you want to lose weight, you have to burn more calories than you eat. You may not be able to burn the calories you are consuming through sugary foods on foot. So don’t always tell these drinks.
Drink enough water
Drinking enough water will speed up the process of weight loss. Drinking 1.5 liters of water per day will burn 16400 calories per year. Be sure to drink at least 8 glasses of water a day.
Can walk upwards
You will notice that when you start walking down a hill or on a high road, you become very tired, and your heart rate increases. Did you know that your muscles are well-formed? Make a habit of climbing slowly and steadily towards the ascent, gradually increasing the speed. Walking at a slightly faster pace will consume almost twice as many calories.
Use the stairs, not the elevator
Get in the habit of climbing stairs instead of elevators in the office or at home. No matter what you are doing to reduce fat, this little step will be of great benefit to you.
Walk to listen to your favorite song
Going out for a walk, but can’t find a partner? No problem, make music your friend. How to get rid of fatigue if you can play your favorite song. The lively playlist will keep you energized and cut the loneliness. You don’t even realize how far you have walked while listening to music on earphones! Both walking speed and walking time will increase.
What to eat on foot
Many morning walkers have a habit of walking and having breakfast. Many are seen having tea-singara-samuchajati breakfast after a morning walk. But all your efforts to walk can be in vain. Suppose you walked fast for 45 minutes, in which you could burn about 200 calories from your body. Now you have a cup of tea. It will add about 200 to 250 or more calories. Instead, eat a little fruit at the end of the walk or take a little rest and sit down to eat a regular breakfast. If you take care of yourself with extra food because of this much walking, you will not lose weight anymore!
Slight exercise with walking
Our body adapts to our habits in a very short time. As a result, when the habit of walking is mastered, the body also adapts to it. But it’s not good for you! Because if you walk a certain type of walking, even if you walk the same distance day by day, your calorie burning will continue to decrease. To get rid of this problem, start exercising your body every few days. First, run a little with a walk or do a little yoga. When you get bored of these, take a walk for a while, lift weights or play a little tennis or badminton. In this way, as you lose weight, you will not get bored while walking.
Be careful when eating
There are many around us who have been exercising desperately for years. But the waist size is not reduced at all! The reason is very clear. They eat more than they need after exercise. Try it for an hour, you will burn about 250 calories. Eating an egg and two slices of bread as food will fill it. To lose weight, you need to burn more calories than you can eat.
Walking is not enough
If you do not lose weight even after walking for a while following the rules, then you must change your exercise plan. In this case, first of all, be aware of the nutritional value of food as well as walking. Think about what to eat and what not to eat. Besides, it may be that you are not fully aware of your physical problems. Consult a physician. The doctor may be able to help you identify the problem.
Byss, knowing some ways to lose weight on foot. But yes, not just walking. With this, healthy food, controlled living habits, moderate sleep are all required. You know, health is the root of all happiness. You have to be a little conscious for good health. Stay well, stay healthy.