11 Walking Tips To Lose Weight Fast
If you are looking for an easy way to lose weight, getting started with a walking program is a great way to do it. It has minimal impact, is easy to get into a busy schedule and is accessible to almost any age or fitness level.
Use these eleven travel tips to burn more calories and lose pounds:
1.GO FOR MORE DAYS
A brisk walk is a great way to stay in shape. And while 30-45 minutes of activity 4–5 days 4–5 days a week should be your focus, don't stop there. To achieve your weight loss goals, try to include a short 20-minute walk or less throughout your day where possible. Here are a few ideas to get you started:
2.INCREASE POWER
Increasing your walking speed from a relaxing exercise is one way to make the heart pump and burn more calories. In addition to increasing speed, researchers at Ohio State University have found that changing your walking speed during exercise can help you burn up to 20% of calories in addition to maintaining a steady pace.
During your trip, include a 30-second explosion every 5 minutes, moving as fast as you can without running. Follow this with a slow 30-second recovery trip before you return to your normal weight-loss routine.
3.HIT THE HILLS
Walking on a hilly mountain trail is one way to pause your trail without making it sound like torture. Walking on the floor also burns more calories and helps you build muscle in the lower body, which can help speed up your metabolism, too.
If you do not have a walking path that you can reach 2-3 times a week, try running up stairs or set up a slope on a printing press. Just remember to change your route a little bit. Focus forward as you ascend, take short steps, and bend your knees above the other.
4.USE YOUR YESTERDAY
Although it may seem foolish, exaggerating the arm while walking has additional benefits. It will help speed up your performance, work out your upper body and burn up to 10% more calories compared to a standard arm swipe.
To improve your arm swing, use the following tips:
- Bend your arms 90 degrees and keep this form.
- The arm should extend behind the body as much as you can comfortably and naturally.
- At a height, the hand should rise to the level of the chest.
5.Focus on the FORM
Emphasizing a healthy posture can help improve your exercise and calorie burn, as well as prevent fatigue and general injuries associated with walking. Focus on keeping your back relaxed, stretching your spine and keeping your shoulders neutral. Be sure to keep your eyes focused on the horizon, which helps keep your neck and head straight.
You will also want to pay attention to how your foot hits the ground. Your heel should be lowered first to “help absorb the effect and reduce joint stress,” explains Drs. Michael Gleiber, board board certified orthopedic surgeon. From there, your foot should bend and move forward smoothly and “push your toes using flexible toes,” says Gleiber. By taking a few minutes to get into your form, you can increase your range of motion to lose weight properly.
6.HAVE A STEP GOAL
Setting goals is essential to staying motivated. One of the best goals you can set as a walker is to increase the number of steps you take each day. The more steps you take, the more likely you are to burn calories. And squeezing your foot to take more steps can really help you accelerate your pace, too.
Unlike distance and speed limits that can lead to injury in the event of a major collision, increasing your steps is much safer and can be extended very quickly. If you are determined to lose weight, aim for 10,000 a day to start and increase your number of steps from there as you can tolerate.
7. KEEP EATING CALORIES LOW
Walking can be a great way to stress, improve your health and strengthen your bones and muscles without risking injury. But in order to lose weight, you will need to focus on diet to make it happen.
Focusing on protein and fat-free vegetables and cutting down on sugary foods and processed foods is where you should start. Tracking your daily calorie intake helps you lose weight faster and safer than choosing one diet of many styles instead.
8.INCLUDES ENERGY TRAINING
A great way to slow down your movement, strengthen your muscles and burn extra calories to include weight loss exercises during your workout. Two or three times a week, stop and do one of these exercises every five minutes during your trip. How much you do is up to you:
- PUSHUPS (make it inclined to the park bench or wall to make it easier)
- SQUATS, bending the knees to 90 degrees
- WALKINGTry to walk slowly after a meal, which can help control your blood sugar, prevent craving for extra food and energize your body.
- WALKING
- FRONT OR SIDE PLANS
9.AVOID EXCESSIVE SPORTS DRINKS
One common mistake for pedestrians and other endurance athletes is to choose sugary sports drinks during their workout. Calories from these drinks counteract most of the calories you burn, and in most cases you do not need to further your work. Unless you exercise for more than 90 minutes, stick to the water, and save sports drinks for the most strenuous exercise.
10.CONSIDER A MOVIE LIST
It can be difficult to keep your energy level high and to stay focused during your trip so you can increase the calories burned when you are alone all the time. On those days when you need more encouragement, try some tunes. A great playlist can be incredibly inspiring, so you are encouraged to go faster and prevent boredom.
11.TAKE IT AS IT IS
- A big part of losing weight with any activity b
- When completing daily activities, walk between places instead of driving if it is a mile or less.
- Walk slowly when you feel frustrated or depressed. It can help your posture while burning a few extra calories.
- Always take the stairs instead of the elevator.