Walking is good for health and it is popular for its numerous beneficial reasons. One might be able to lose weight by walking, depending on the duration and intensity of own walking and what the actual diet is. But eating fewer calories through dietary changes seems to promote weight loss more effectively than does physical activity.
Nowadays, it has been heard that walking can’t make your weight control alone but it is not at all true. How much a walking can be effective for losing one’s weight. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. To lose a pound a week, you generally need to eliminate 500 calories a day.
15,000 steps each day
Weight loss depends on the number of steps you walk per day. Walking 15,000 steps per day might sound arduous at first, but once you start working on it, it is very feasible.
Walk thrice a day for 20 minutes each
20-minute walks thrice a day is supposed to be an easy task for a beginner instead of a long-stretch walk. In fact, walking 15-20 minutes after every meal helps in controlling blood sugar levels better than taking a long 45-minute walk once in a day.
While walking on an elevated path, you must have noticed that you get more exhausted and your heartbeat increases. This is because while walking uphill, you build more muscles. This helps in increasing the metabolic rate. So, be slow and steady at first, and then increase the frequency of these uphill walks to exploit it the most.
Take one-minute interval break
It is natural that monotony must lessen the energy of the work. Maintaining a steady rate while walking should be ruled out and walking at a varied speed should be incorporated into your walking routine. Studies show that this change in practice can enhance calorie burning by 20 per cent.
Drink green tea prior before walking
A boosted metabolism can be a sure win-win for burning extra kilos. Green tea does exactly that. A perfect blend of caffeine and catechins together catalyze the fat-burning process, where the former is known to induce fat-burn by promoting thermogenesis and the later enhances fat oxidation.
Include bodyweight exercises
No doubt walking is an amazing exercise, but if it is clubbed with bodyweight exercises, it can do wonders. Be it doing 15-20 squats, incline push-ups or dips, these exercises help in increasing your heartbeat leading to an amazing workout routine altogether.
A smart walking can be helpful for your shape. Parking your car a bit away from your door, taking the staircase, ditching escalators and opting to walk instead of taking your car can make you get the waistline you dream of.
Coin a dynamic playlist
Make a check to your music list. Music can have a soothing effect on your mind no matter what the situation is. It can act as a mood-changer and revitalise you in minutes. So when you step out for a walk the next time and you don’t have a walking companion, make music your friend. Make a zestful playlist to help keep you going.
Skip sugary drinks
This is because these sugary drinks provide you with way more than the number of calories burnt during a low-intensity workout.
Consuming the right amount of water
According to a study, consuming more water speeds the rate of weight loss. In fact, increasing your water consumption by 1.5 litres per day can burn 17,400 calories in a year!