Many people believe they can only reduce their weight through intense physical exercise. That is not true. Walking sounds easy, but it helps you lose weight if done correctly!
There is an equation to make weight loss work by walking. This equation is: Walking + proper diet = weight loss. It is no secret that intense physical exercise burns more calories than walking. Which leads us to the following question: Why is walking effective for weight loss? Walking burns fat without tiring the body too much.
Walking is such a simple habit that remarkably impacts health and weight. Include daily walking on your must-do list for at least 21 days. After three weeks, you will be amazed at the impact on your body and mind.
1 – A daily 30-minute walk increases T-cell activity and other immune system markers. 2 – A significant benefit of walking is improved posture. Movement strengthens muscles, and therefore posture improves naturally. And it also relieves back pain. 3 – Walking helps keep joints flexible. Without exercise, the muscles weaken. “Those who rest get rusty” is a famous and often-repeated saying.
4 – Walking has stimulating effects on the brain, especially on memory performance. It is also a great way to clear the mind, let thoughts wander, or enjoy the moment. 5 – Walking, particularly in a park – among trees, flowers, and birds – reduces your stress level. 6 – Walking stimulates fat burning. Movement wonderfully stimulates metabolism. 7 – Regular walks reduce the number of falls in older people. So stay active, regardless of age.
A study of 38,000 walkers showed that the most frequent walkers had the lowest mortality rates.
When is the best time to take a walk? Right after you wake up, before breakfast. Since the body has no carbohydrates available to generate energy, walking on an empty stomach is ideal for stimulating fat burning, which is beneficial for weight loss. In the morning, most people also have the most excellent willpower and make the best decisions.
Physical activity is positive in any case. Even if you think your progress is slow compared to those who run or do more intense training, it will be equally beneficial. If you are new to healthy lifestyle habits, start walking rather than running, because of the lesser impact on your joints. Experts recommend walking up to 6,000 steps per day to improve health, and 10,000 steps per day to lose weight.
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Can you lose weight by walking 30 minutes a day? Thirty minutes a day is the minimum, although it can be reduced to 20 minutes and increased if you are overweight.
The idea is to increase the time and pace of walking between 40 minutes and an hour. It is possible to lose weight by walking only 30 minutes daily, but with a balanced diet.
We summarize the two main pillars: physical exercise and good nutrition, consisting of a low-calorie diet. The first parameter is covered with half an hour of daily walking in the most appropriate mode in each case: at a slow or fast pace, with or without slope, etc.
The diet: This consists of eliminating high-calorie foods, such as processed snacks and sugary drinks, and replacing them with other nutrients, such as fruits, vegetables, lean proteins, and whole grains.
Breakfast: a bowl of oatmeal with almond milk, topped with fresh berries and a sprinkle of cinnamon. Moreover, a cup of green tea has metabolism-boosting antioxidants. Lunch: a green salad with spinach, kale, tomatoes, carrots, and grilled chicken. All with a bit of olive oil and lemon juice. Dinner: a salmon fillet with grilled vegetables, such as broccoli, peppers, and asparagus. Salmon is an excellent source of omega-3 fatty acids, essential for a healthy brain and heart.
The World Health Organization recommends at least 150 minutes of physical activity per week. We recommend an app like Adidas Running, with a wide range of activities, including walking.
We walk daily to work, the market, or school, but in this case, it is not the same. Watch your posture, keep your back straight, don’t take too big a stride, and use your heel to complete the step. Look forward without lowering your head, and with your arms at your sides in a gentle swing.
✅ In short, you can lose weight walking, and it is a pleasant practice with great benefits and is 100% recommended.
