If you really want to lose weight, you need to make exercise a part of your life. If you are looking for a healthy and sustainable weight loss method, not unhealthy diets that cause short-term weight loss, you should know that you cannot do it without exercise.
Walking, which can be considered one of the easiest exercises that can help you lose weight, can be your best friend in the weight loss process. Since walking is a method to work all muscles, it will have an effect on the whole body in terms of weight loss. Walking, which works very well even though it does not tire the muscles excessively, should be made a habit in daily life.
It is very important that walking for weight loss is done at the right time, in the right time and in the right way. Especially those who want to lose weight should do the walk in a planned manner so that they can see the benefit.
When to walk for weight loss
Walking to lose weight should be done in the morning if possible. If you want to take a quiet and effective walk when the air is at its clearest, the morning hours will be suitable. With the pleasure of peace, the happiness hormone will be secreted and the feeling of hunger will be suppressed.
Those who do not have the opportunity to walk in the morning can do so in the afternoon. Those who cannot use the morning and afternoon hours for hiking can first use the evening hours and then the midday hours.
Should walking be done before or after a meal?
For walking to help you lose weight, it is recommended to do it before meals. The ideal time to walk is in the morning before breakfast and in the evening before dinner. Walking before meals does not mean you have to be completely hungry. It is ideal to start your pre-breakfast walk with a glass of lemon water. A light snack and plenty of water should be consumed one hour before the walks before a meal. Walking when the body is extremely hungry will not help because the body will protect itself when it is hungry.
Who should not walk?
Anyone who wants to walk for weight loss can do so. In order not to be able to walk, which is one of the most harmless and healthy sports, you need to have very serious illnesses. Anyone can take a walk, but in some cases the time of the walk should be reviewed. For example, diabetics and those with insulin problems will often feel weak when they wake up. For this reason, it would be more appropriate for them to take a walk after breakfast.
Should you walk during pregnancy?
Mothers’ body health is very important during pregnancy. This should not only be associated with nutrition. Walking during pregnancy has a positive effect on the health of both the baby and the mother. The muscles tightened by walking will make it easier for the mother to give birth normally. The mother’s walking is beneficial for the baby’s development. Many diseases, including diabetes, can be prevented by walking. If the mother is not on bed rest, there is no harm in taking a walk.
Walking for weight loss
If the act of walking, which does not require any special effort, is to be done to lose weight, a number of details should be taken into consideration. Walking, which is easy to do without special skills and practice, should be practiced if it is to burn fat. The body should always be upright when walking for weight loss.
The shoulders should remain in their natural position and be easy to move while walking. However, this movement should not be overdone; the arms should not be swung back and forth unnecessarily. Your hands should be raised so that they do not go beyond your rib cage. When walking, you should not face the ground, that is, you should focus your eyes on the road ahead.
Your chin should be parallel to the floor according to your head position. If you want to lose weight faster while walking, you should try to spread the load evenly over the whole body and pull your stomach in while walking. When taking steps, you should maintain the stride interval of your normal gait. You should not force yourself to take excessively wide steps or shorter steps; you should continue as you are used to.
How much walking should you do to lose weight?
If you are going to walk to lose weight; your walking time should be above a certain limit. People under the age of 40-50 should walk for at least 1 hour to lose weight. People over 40 can gradually reduce the time to 45 minutes and then to 30 minutes. People with diabetes and those who want to lose weight should limit the duration to 45 minutes and walk twice in the morning and evening; thus, they should walk for 90 minutes a day.
People with time constraints can apply a different program. You can do sets of walking and jogging to work the body more in limited time. For such a program, you should first walk for 20 minutes. This should be followed by 20 minutes of jogging. In more limited time, times can be reduced to 10 minutes. When you are just starting to walk, limit the duration to 20 minutes and increase it gradually so that the body is not strained.
The first week can be 20 minutes, the second week 30 minutes, the third week 45 minutes, the fourth week 60 minutes, spread over time and fixed at 1 hour. If necessary, the duration can be up to 2 hours.
What should be the pace of walking for weight loss?
When walking, it is important to stabilize the heart rate and keep it at the same level until the end of the walk. This is what is meant by brisk walking. When walking briskly, you should not pause or stop to talk to people. Until the end of the walk, you should avoid any activity that will reduce the pace; you should not even talk on the phone. These details are only necessary for weight loss walks. On other leisure walks you do not have to follow such rules.
How much weight does walking lose?
There is no need to worry about weight loss when walking for weight loss. A person who walks for about 1 hour a day and eats a healthy diet can lose between 300 and 500 grams of weight in 3 weeks. The person who continues with such a program will lose an average of 6 to 10 kilos in 4 months.
People whose metabolism works fast, people who can lose weight easily can lose this weight in as little as 2 months. It is a mistake to expect walking alone to work miracles. In addition to walking, you should pay attention to your diet and be more active in daily life.
How often should you walk for weight loss?
Limits in walking for weight loss can be determined according to the person’s program. The duration of the walk also determines how often it should be done. For example, a person who walks 1 hour a day is recommended to walk at least 4 days a week. A person whose walking time is 45 minutes should walk at least 5 days a week. Those who walk longer than 1 hour and closer to 2 hours can walk 3-4 days a week.
How many calories are burned by walking?
How many calories are burned while walking is one of the most curious issues. However, there is no clear answer. In order to determine the number of calories burned during walking, body weight, walking distance and speed should be known. For example, in a walk of 6 km, a person weighing 70 kg spends an average of 5.2 calories.
If the person weighs 80 kilos, the number of calories burned will be 6. A 70 kg person will be able to burn around 300 calories per hour with brisk walking.
What exercises to do with walking
For a systematic weight loss, a number of exercises should be done in addition to walking. Walking, which is effective for slimming, alone cannot prevent sagging in the body, nor does it provide very serious help to regional problems. Along with walking, it is recommended to exercise with dumbbells to prevent sagging in the arms. In addition, those who have fat in the central part of the body such as hips and belly should do sit-ups and hip exercises regularly after walking.
Walking can actually be considered a very ideal warm-up program. After a walk, you can easily do a lot of exercise because the body is warmed up. The body will be able to burn more calories and fat with each exercise that is preceded by a walk.
Don’t forget! Remember to drink water during walks, after walks, during and after exercise, don’t wait until you feel thirsty. 💧💪