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When it comes to weight loss strategies, walking is underestimated, it's time to do so This means that you do not have to wear spandex, you do not have to go to a special gym and even get medals (more on that below) and there is no learning curve.
The more you weigh, the easier it gets Weight Loss Leader Michele Stanten, founder of MyWalkingCoach.com and author of The Walking Solution, stresses.
How much weight you can lose walking varies from person to person, but Stanten has seen women within eight weeks after starting a walking routine, you can lose as much as 14-22 pounds, and men tend to lose weight faster (so, if you start right away, you could be one or two smaller by Labor Day.) Other people lose it slows down, and sometimes those who lose it more slowly tend to keep it longer.
For walking to really work, you should pay attention to a few things, says Stanten:
Do more than you do now.
There is no magic formula for how many steps, miles, or hours you have to walk to achieve the desired weight loss. In the beginning, it's about doing more than it does now. "If you have a job that makes you stand up all day, you need to do more," says Stanten. "But if you have a seated desk job, a walk can bring real results every evening after dinner."
For health reasons, there has been much talk about getting a baseline of about 10,000 steps per day. If your goal is weight loss, you will probably want more as soon as you get into a routine. But you do not have to start there. Get your baseline first. "If you only take 3,000 steps on a typical day, do not try 10,000 steps the next day, which can be really daunting, aim for 5,000 every day for a week, then go up to 7,000 the next week," she says.
The best way to break down the pounds is to measure yourself at intervals – periods of faster walking that are interwoven with periods of slower walking Interval walkers lose more weight than people who ride at the same speed all the time, and a study of people with type 2 diabetes found that interval walkers who walked three minutes of fast walking with three minutes walking at average speed did not just lose their fitness and also improved their body composition, leaving them with less belly fat and body fat.
If you really want to change your body composition, you naturally want to enrich your life with strength training. Bonus: It helps you run faster, says Stanten. Also remember that dealing with stress, sleep and good food also contributes to weight loss.
Make it your thing.
You do not have to walk an hour every day to lose weight (although it's good to work on it), but it's important to get used to running every day. Just make it part of your daily routine – something you do without thinking – even if you only walk 10 or 15 minutes some days of the week.
Ideally, you want two to three interval walks or shorter, faster and more intense walks a week, some hours, and the rest can be short and medium. The shorter ones are perfect for your partner, your dog, a friend or just for a walk on your own.
Do not just go to your workout. do it wherever you can (the whole park the car farther away from the shop thing). Climbing stairs is a well-known advice that can take a back seat but burn more calories than walking on a flat surface, helping to strengthen the leg and buttock muscles.
Do not be put off by one's runner superiority complex.
You burn so many calories when you go at 5 MPH – "which is feasible with training and practice," says Stanten – as someone who jogs at this rate.
Sign up for an event.
"One of the things that motivates people to leave is signing up for an event," says Stanten. Many 5K and 10K races are walker friendly. "Most people do not know that you can run a half marathon," says Stanten. Some races are better than others, so check the time limits carefully.
Make walking easier by ignoring these myths.
- Hand weights help burn more calories . What they really do is that you slow down, which negates any benefit of carrying extra weight. "You will get more for your money by increasing your pace," says Stanten.
- To get faster, take longer steps . Exactly the opposite! To go faster you need to shorten your pace and do more steps per minute. "If you put your foot too far in front of you, it will affect your knees and hips more and your foot will act as a brake," says Stanten. To practice shortening your steps, count how many steps you make per minute (or 30 seconds if your thoughts wander quickly) during a speed interval. Then try to take more steps in the next minute.