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Walking: One of the Effective Weight Loss Strategies

Updated on: Feb 07, 2024

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Team Fitterfly

Madhura Bhagat

Physiotherapist

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Are you considering walking to lose weight but still wondering if walking is good for weight loss?

Walking is often considered the easiest and a cost-effective exercise a person can do. Regular walking has several health benefits and one of them is weight loss. Many people walk regularly to maintain a healthy weight.

While walking helps you lose weight, you must understand how you can benefit the most by walking. In this article, we will understand how you can benefit from walking.

Is walking good for weight loss?

Yes, walking can be a very effective way to weight loss. Walking is a low-impact aerobic activity that can help you to lose weight by burning calories. Apart from facilitating weight loss, walking improves cardiovascular health and boosts your metabolism.

While walking is a good exercise, the number of calories burned during a walk will depend on various factors like:

Your weight,
Walking speed,
The terrain, and
Duration
Lower body joint pain
Spine complains

A brisk walk for 30 minutes can burn ＞150 calories, and if you increase the intensity or duration, you can burn even more calories.

Walking is a great exercise for people who are looking to lose weight. However, only walking might not contribute to weight loss. Only when it’s combined with strength training will walking result in weight loss.

Also, along with walking and strength training, factors like your diet, stress management and sleep also play a crucial role in managing weight.

What Are The Benefits Of Walking?

Walking is a low-impact exercise that helps you lose weight without letting you strain too much. Besides weight loss by walking the other health benefits of walking are:

1) Reduces the risk of developing lifestyle disorders

Regular walking reduces your risk of developing several health conditions like hypertension, type 2 diabetes, and obesity.

2) Improves cardiovascular health

Walking is good for the heart and lungs. Brisk walking improves blood circulation and reduces the risk of heart disease and stroke.

3) Boosts Mood

Walking helps to boost the mood and removes negative thoughts. It also helps in reducing stress, anxiety, and depression. Walking releases endorphins & enkephalins which are happy hormones that help in boosting mood & positivity

4) Strengthens the calf muscles

Walking helps to strengthen and tone your calf muscles. Walking uphill usually helps to strengthen the calf muscles.

5) Helps you get Vitamin D

Walking in the morning can make your bones strong as you get vitamin D from the sunlight.

6) Improves sleep quality

Walking helps in improving sleep quality. Studies indicate that walking helps you to fall asleep quickly with improved sleep quality.

How much should I walk to Lose Weight?

Walking is one of the most preferred exercises for weight loss. However, the amount of walking needed for weight loss depends on several factors, including:

1) Your current weight

2) Fitness level

3) Diet

4) Overall health

Generally, it is recommended to walk for at least half an hour every day. However, if you are aiming to achieve weight loss by walking, you may need to increase the duration or intensity of the walking sessions.

You can start moderate-intensity walking for 30 minutes on most days of the week. However, as you become more confident and comfortable you can gradually increase the duration or intensity of your walks.

Brisk walking for weight loss on an uphill can help you lose more calories. However, it is not recommended to start brisk walking uphill abruptly.

On the other hand, it’s also important to keep in mind that walking for weight loss is not just about exercise. Other factors like diet, stress, and sleep also affect your weight loss journey.

Creating a calorie deficit by consuming fewer calories than you burn can help you lose weight. While walking can help burn calories, it’s important to pay attention to your diet and make healthy food choices.

While walking has helped several people to lose weight Additionally, it’s important to note that while walking can be a great way to improve overall health and aid in weight loss, it may not be the most effective way to lose weight for everyone.

Some individuals may need to incorporate more intense forms of exercise or strength training to see significant weight loss results. Consulting with a healthcare provider or a qualified fitness professional can help you create a personalized exercise and weight loss plan.

Which walk is best for weight loss?

Walking is a low-intensity workout that can help with weight loss As it is a low-impact exercise it can help in burning calories while increasing cardiovascular fitness. However, certain types of walking may be more effective for weight loss than others.

1) Brisk walking

Brisk walking involves walking at a faster pace. During brisk walking, your heart rate is elevated and you breathe harder. The increased heart rate helps you burn more calories than walking slowly.

2) Interval walking

Interval walking is a term used to describe the walking style that involves alternating between periods of fast walking and slow walking or rest. This type of walking can help increase your heart rate and burn more calories.

3) Uphill walking

Walking uphill helps in increasing the intensity of your workout and burns more calories than you would have burned while walking on a flat surface.

4) Walking with weights

Carrying weights while walking can add resistance and increase the number of calories burned.

Weight loss ultimately comes down to creating a calorie deficit, which can be achieved through a combination of exercise and a healthy diet.

FitterTake

Including walking as a part of your weight loss plan is definitely a good idea. However, remember that walking alone cannot contribute to weight loss majorly. It has to be combined with the right intensity of strength training exercises.

Only when these two forms of exercises are combined can it help you lose weight effectively.

If you too are trying to shed those extra kilos but are unable to attain it do not feel disheartened, Fitterefly’s scientific Weight Loss Program can help you – and no fad diets or tough exercises – just simple doable exercises that can help you not just for weight loss but will take care of your overall well-being.

If you wish to learn more about our weight loss program please reach out to us, simply give us a missed call at 08069450746, and we will reach out to you.

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Disclaimer

This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.

Can walking reduce belly fat?

Walking can help in reducing overall body fat, including belly fat. Regular brisk walking boosts your metabolic rate, aiding in calorie burn. However, spot reduction in a specific area like the belly, arms, thighs etc is not generally achievable with walking alone. It's important to combine walking with strength training exercises like squats, push-ups, planks etc, a healthy diet, adequate sleep, and effective stress management. A balanced diet and good sleep patterns help hormone balance and weight management, while managing stress can prevent comfort eating, often linked to belly fat. Overall, a holistic approach encompassing these elements is most effective for reducing belly fat.

Does Walking Burn Calories?

Yes, walking does burn calories. The amount depends on walking speed, duration, body weight, and terrain.

How Many Steps Should I Walk in a Day for Weight Loss?

While 10,000 steps per day is a common goal, any increase in physical activity can help with weight loss. The exact number of steps for optimal weight loss can vary based on individual fitness levels and weight loss goals. If you can’t complete 10,000 steps right now, don’t worry! Start where you are, and set realistic goals for yourself that push the mark further always.

How Can I Walk 10,000 Steps a Day?

To reach 10,000 steps, integrate walking into your daily routine: take stairs instead of elevators, park farther from destinations like your office, supermarket, take short walk breaks after lunch, put a phone reminder to walk, you can walk while you are answering someone’s call, consider morning or evening walks, schedule decompression breaks where you walk while listening to music

How Many Calories Do I Burn with 10,000 Steps?

The number of calories burned with 10,000 steps varies based on factors like your weight, walking speed, and terrain. On average, a person can burn between 400 to 500 calories by walking 10,000 steps.

Any Walking Tips for Weight Loss?

Consistency: Walk regularly, aim for at least 5 days a week. Intensity: Incorporate intervals of brisk walking; alternate between a moderate and a faster pace. Duration: Gradually increase your walking time, aiming for at least 30 minutes per session. Posture: Maintain good posture, with shoulders relaxed and back straight. Arms Movement: Use your arms actively, which helps to increase calorie burn. Incline Walking: Add hills or inclines to increase intensity. Track Progress: Use a pedometer or fitness app to track steps and distance. Stay Hydrated: Drink water before, during, and after walking. Proper Footwear: Wear comfortable, supportive shoes. Mix It Up: Vary your routes to keep your walks interesting and challenging.

Best Time to Walk on a Treadmill to Lose Weight?

The best time is the one that fits your schedule consistently. Some prefer morning to boost metabolism, while others find evening walks more practical.