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8 tips to follow when losing weight

Photo Credit: NickyLloyd-Getty Images

Image source: NickyLloyd-Getty Images

Starting from Women̵

7;s Day

In the past few years, walking and staying active have gradually become a fashion. Taking a few steps and performing corporate walking challenges throughout the day can help improve daily physical exercise. In fact, the U.S. Department of Health and Human Services recommends that adults should move around more and sit less throughout the day. They urge that some physical activity is better than nothing. If you want to control your weight, walking may be a useful weight management tool. This is all the information you need to know about walking to lose weight, including our tips and tricks to maximize your pace.

Walking benefits

Research continues to show that regular overall exercise is good for your health, but walking itself has the following benefits:

  • Improve heart health: We know that heart disease is the number one killer in the United States, so we always put our thoughts first. Studies have shown that walking can reduce the risk of cardiovascular disease and can also extend life.

  • Promote mental health: When it comes to health and overall health, taking care of yourself, mind and body is very important. Regular walking can improve a person’s cognitive ability and can also reduce symptoms of depression and anxiety.

  • Fight obesity: Obesity puts us at risk of several chronic diseases, including heart disease, diabetes and even certain cancers. Studies have shown that the walking ability of obese people declines and decreases with weight gain. Must stay active to help fight obesity and control weight.

  • Maximize your NEAT: Non-exercise activity heat generation (also known as NEAT) is essentially energy used for everything except formal exercise and sleep. Walking all day, washing the dishes, cleaning the room, and exercising around the clock are all helpful to your NEAT. If you walk to lose weight, NEAT can be a great tool to help you achieve your goals. Over time, NEAT can indeed be established, thanks to helping me lose 30 pounds in the last five pounds of my weight loss journey. Going for a walk several times a week may cause you to burn more than 200 calories. If you say everything for a week and complete these, then you can increase your severe calorie deficit with minimal effort.

Tips for walking to lose weight

  • Check the weather: The last thing you want to do is to get caught in a storm on the way (this happened to me a few times, so learn from my mistakes). I want to look at the morning weather report and see when is the best time for me to take a walk. If I usually walk around 5pm, but the weather forecast says it will rain, then I can reschedule the walking time to lunch time. Always carry a charged phone with you, just in case the weather turns and you need someone to pick you up.

  • Hydrate: If you are going to travel long distances, you need to make sure you are well hydrated. Try to stay hydrated throughout the day and drink two glasses of water at least 30-60 minutes before walking to avoid discomfort (and you don’t have to use the bathroom). When you return from walking, make sure to pour a glass of water to rehydrate your body. Avoid using any sugary soda or electrolyte drinks; if you walk at a moderate intensity, the water will replenish your body well.

  • Get the right equipment: Throw away the old flip-flops and choose a good pair of sneakers. This will help you maintain your posture while walking and also reduce the risk of injury. In addition, if you wear suitable sports shoes, it can help you improve your pace and make long-distance walking more comfortable.

  • Focus on form: Walking itself does not require much skill, but it is natural, but certain postures and form hints can help you enhance your walking ability. Concentrate on keeping your chin and shoulders upright. Your core should be activated, and your back should be straight. The most important thing is that every step of the gluteal muscles should be involved, and try to consider stuffing the buttocks inward. You will want your heels to hit the ground and roll forward, pushing your toes forward in large strides.

  • Speed ​​up the pace: Intermittent walking is a great way to help you burn more calories and keep walking interesting. When walking, it can be divided into three different steps: walking (similar to shopping, about 3/4 difficulty at 3/4 difficulty), and brisk walking (where the difficulty is 4/5 ), and power walking (when performing the task, the difficulty is about 5/6). Warm up while walking, then maintain a fast pace throughout the walk, and then push a power walk every five minutes to improve your heart rhythm. See how long you can maintain a power walking step, and then try to increase it by a few seconds each time you go out to walk. Power walking for weight loss can have a major impact on your overall health.

  • Set a goal: How far can you go in 30 minutes or 1 hour? To optimize your walking speed, try to target a speed of 1.5 miles per 30 minutes and 3 miles per hour, which is a fast pace of approximately 20 minutes per minute. If you can’t walk for a full hour or 30 minutes, then do your best. Everything is better than nothing, which can greatly promote your daily pace.

  • Walk along the slope: If you are indoors, the treadmill will allow you to control your incline, which can enhance the calorie expenditure of walking. If you are not outdoors, try to choose hilly areas to optimize walking. Studies have shown that increasing the inclination can increase the intensity of the exercise, while also reducing the impact on the legs and joints.

  • Walk with friends: A responsible partner can help you stay in step and make daily walking non-negotiable. Try to find a friend, family member or colleague who will walk with you several times a week to keep you motivated and change your situation.

Photo Credit: Nicola Katie-Getty Images

Photo Credit: Nicola Katie-Getty Images

Walking calorie calculator

Want to know how many calories you burned during walking? Carrying your phone with you and connecting to one of the following apps can give you an idea, but there are some walking calorie calculators available online to provide estimates. Calorie consumption can vary greatly depending on many factors, including weight, walking distance, incline and terrain.

Walking weight loss apps and resources

If you are going for a walk alone, make sure you stay entertained and have things to look forward to. Here are some of our favorite walking apps and audiobooks that will allow you to make the most of your walking time.

  • Humanity: Track your steps and movements, focus on the minutes of activity, not your steps, and help you challenge along the way.

  • Peloton Digital: Provide some on-demand guided walking courses, as well as virtual scenic routes.

  • Road number: If you are worried about your safety while traveling, this app allows your friends and family to track you when you are out for a run, and provides other safety features.

  • Charity Miles: Turn your steps into money for charity, and the app will donate 25 cents for every mile of walking/running miles completed by the charity of your choice.

  • pacemaker: This pedometer built into your smartphone is perfect for tracking your steps and activities throughout the day.

  • sound: Listening to audiobooks can make your walks educational, which can help you spend time and keep your energy devoted.

  • Spotify: Provides a variety of music options, playlists and podcasts for you to enjoy on the go.

  • The road to better health: This walking plan in our sister magazine prevention With pre-installed Mp3 player, dozens of walking exercises and more than 140 healthy recipes.

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