High-intensity workouts may not be your thing, and that’s okay. A good workout doesn’t have to be that complicated, so don’t be fooled by all of the trendy exercise promotions online. You can keep it simple and still see goal-targeting results by focusing on great workouts that are easy to do and customizable to your fitness goals like walking.
Going for a walk can be great for your mental and physical health, as well as body transformation! As a workout, it is easy on the joints, casual, and less of a commitment than gym routines. Walking for weight loss is just like any other workout; in order to see results, you must train with consistency and determination. Keep reading because this blog will review some impactful tips for building a walking routine for weight loss.
What You Need to Know About Walking For Weight Loss
Believe it or not, a daily walk can contribute to a well-rounded fitness plan. Because walking is a low-intensity workout, it is an exercise that you can do regularly without feeling too fatigued. Plus, you shouldn’t have to worry about effects like intense aches and pains.
If you want to lose weight from taking walks, you’ll need to consider some important factors. It isn’t enough to walk for exercise alone. Instead, you’ll need to pay attention to key calorie-burning strategies.
Pick up the pace
One of the most efficient ways to improve your results per walk is to pick up your walking pace. A brisk walk will be more productive for burning calories than a slow-paced leisure walk. For optimal results, you’ll want to maintain a walking speed of 3.5-4mph. Another technique for shredding calories is interval walking; this is when you walk at a higher speed (3-4 mph) for 3 minutes and a slower pace (2mph) for 2 minutes and then reset every 5-minute cycle.
Similarly, the duration of each walk also contributes to how much the exercise impacts your weight loss progress. Longer walks that average 45-60 minutes will be most beneficial, as the body begins to rapidly burn fat after the initial glycogen stores are used up (about 20-30 minutes into the walk).
Proper form and posture
Keeping the proper walking form and maintaining straight posture will not only help you avoid potential injury (yes, you can hurt yourself walking) but also engage your muscles properly to optimize calorie burn. Walk with your shoulders relaxed, your spine standing tall, and your eyes focused ahead. Sudden jerks of the neck or hip pivots can lead to strains or tears. Let your arms bend naturally, and keep your steps smooth: your heel hits the ground first and the step rolls through your toes.
Wear layers
Another top tip for shedding weight while walking is to wear layers. When you wear multiple layers, your internal temperature rises causing you to sweat more. Water weight makes up a significant amount of bloating and excess pounds, so shedding water weight will make an impactful difference in your progress, especially toward a big milestone or weigh-in day.
Remember the impact on diet and sleep
A stark increase or decrease in your activity level will have an impact on both how you digest food and how you sleep. If you are in a low-activity period, food will take longer to digest and your metabolic rate will slow, but if you are highly active, food will pass through the digestive process faster and increase your metabolic rate. Walking for weight loss can also be beneficial for stomach problems because of how the exercise aids in proper digestion.
We all need a good night’s beauty sleep! If you’ve had trouble sleeping, try taking an evening walk. Walking before you relax for the night will regulate sleep-related hormones like melatonin. Moreover, a calm walk can ease the mind and reduce stress, making it easier to get cozy in bed later. Neglecting a regular sleep schedule can actually inhibit a weight loss journey because poor sleep disrupts hormones like ghrelin and leptin (which control appetite).
Set realistic step goals for your walk
Counting your steps can be tedious, but it is a productive way of tracking your progress. Start off with a reasonable goal; if you have not taken a walk in a while, avoid straining your body for long periods of time. Start with shorter distances and slower speeds, so when you raise the bar it does not feel like a struggle on your body. Also, try using a step tracker to focus on measurable progress after a walk. Your step count can tell you a lot about your speed and energy level for any given day, and over time can help you identify activity patterns like what times of day are most productive for a walk.
Walking for Weight Loss Plan
Building a walking routine for weight loss will require a multi-point plan. Walking can be a powerful weight loss tool when combined with the right daily choices. While walking can be a productive workout, exercise alone isn’t enough to sustain long-term weight loss results. To see optimal changes, you’ll want to commit to a well-rounded weight loss plan. A walking plan for weight loss should complement the other principles of a healthy lifestyle, including:
- Start off slow: A walking routine for weight loss should not shock your body. Do not start off by trying to hit a high step count or fast pace. This can hinder your future potential by stiffening up your muscles and sabotaging your baseline. Start slowly by aiming for a realistic goal that you know you can attain, and then work up from there.
- Complement exercise with food: A proper diet can help fuel your daily walks and give you the energy to push further with your physical activity. To see impactful weight loss results by walking for exercise, commit to a high-protein and low-carb diet so that your body burns fat for energy more efficiently. Sticking to a high-protein diet can also help curb unhealthy cravings that are full of empty calories because the body is sustained for longer periods!
- Consistent activity level: One of the best secrets to walking for weight loss is to stay consistent with your dedication. Taking a day off here and there isn’t something to feel guilty about, but you won’t see results by skipping multiple days in a row and eating a high-carb/low-protein diet.
- Remember to rest and refresh: On the other hand, don’t push your body too far. Straining or tearing a muscle can set you back for weeks because you won’t be able to push your injury with exercise. Icing sore joints and taking a hot shower after long walks can make a difference in how your body heals from exhaust.
Maximize Your Weight Loss Journey with a Walking Routine
You can most certainly see weight loss by walking. Walking is not typically among the most popular weight loss exercises, but that doesn’t mean it isn’t just as effective. It is a simple, accessible, and low-impact exercise that can contribute to a range of physical and even mental benefits. With consistency, the proper form, and a supplementing diet, a walking program for weight loss can be a transformative exercise for your body.
FAQs for Weight Loss Walking
How much walking should I do if I am trying to lose weight?
Your initial starting point will differ depending on your current overall fitness level, weight, and activity. When you first start walking for weight loss, create realistic and attainable goals that don’t strain your body. Nationally, the average person walks around 3,000-4,000 steps per day but experts suggest between 10,000-15,000 steps per day to lose weight. The national average can be a general starting point that will warm up your body for step increases, so you could gradually build from there. Add 1,000-2,000 steps to your walk every few days until you reach a comfortable and sustainable pace.
Can I lose weight if my only exercise is walking?
Walking is a low-impact exercise that is generally more comfortable than high-intensity options like weight-lifting or running. While you may burn fewer calories, walking can still be a sustainable workout option for those trying to lose weight. When you take a walk, you release hormones like adrenaline and noradrenaline, which help boost fat burn and metabolism. Walking can help regulate various hormones like insulin, which controls blood sugar, cortisol, which contributes to stress, and sleep hormones such as melatonin. To promote weight loss by walking, increase your speed from a brisk stroll to a speed walk and aim for a path with an incline, if applicable.
Easy ways to increase your walking step count every day
Here is a list of some creative yet easy ways to increase your daily step count:
- Park in the back: While it is a common instinct to find the closest parking spot to the door, suppressing the thought and parking in the back of the lot can potentially add a few hundred steps to your trip.
- Take the stairs: When you have the option, take the stairs instead of the elevator or escalator. Simply going up and down one time can add 100 steps to your daily count.
- Try new routes:
- Start to walk and talk: Another way to increase your daily step count is to start taking your phone calls in a place where you can walk around. If you get a call that you anticipate leading to a long conversation, take it outside and walk around the area.
- Join a walking group: One inhibitor that stops many people from trying walking as a hobby or exercise is the lack of social connection. Walking alone can feel boring and mundane, so if you need a friend for the route, try joining a walking group!
How can you start a walking routine for weight loss?
- Set a schedule:
- Always warm up and cool down: Warm-up stretches are critical to prevent injuries like tears and strains. Cool-down stretches relax tense muscles and can help prevent extreme soreness.
- Track your progress: Use a fitness tracker to see how you’ve progressed over time. That way, you don’t have to guess!
- Find paths with variety: Taking paths with variety in terrain can further increase the benefits of walking for weight loss. Look for a combination of flat spots, inclined sections, and downhill stretches.
- Choose comfortable gear: The most fashionable options may catch the eye, but you’ll thank yourself around the second mile for buying what fits best.
