According to the National Library of Medication from the National Institute of Health in the US, walking only after meals can be more effective than any other walk that you do. Because of this, it’s clear that walking can enable you to lose more weight than if you only concern yourself with diet.
Calories in Calories Out
When it comes to any type of weight loss, the trick is to consume fewer calories than you expend. One way to be able to eat more while losing weight is to move more – thus using more calories. To lose a pound of body weight, you will need to have a deficit of 3,500 calories over what it takes your body to maintain its current weight. 3500 calories equal approximately one pound of body weight.
Try Power Walking in Intervals
Because you know that calories in and out make a huge difference, you can do the math to find out how much you should lose if you’re also tracking your calories taken in and burned. When you add power walking (fast walking) in intervals to your average walking pace, you can increase your calorie burn.
Add Resistance Training to Your Walk
Some walking trails have some of these spots added in – if so, use them. Do squats, push-ups, burpees, triceps dips, and lunges periodically to add challenge and extra calories burned into the walking workout.
Always Walk for 20 to 30 Minutes Post Meals
In addition to your typical “exercise” walks, try walking right after your meals before you clean up or do anything else. On this walk, you can walk at a moderate to easy pace. The point here is to assist your body with digestion. If you tend to have tummy troubles after meals, skip this part.
When you walk from place to place, like your car to the store or the bus stop to your front door, don’t drag along. Pick up the pace and walk briskly. You should be able to talk but not sing if you’re walking fast enough.
There are numerous apps to help you not only get your form right but also track your progress, including the steps you make each day. Apps like Fitbit.com and others really help and motivate – not only due to the numbers on the app but also due to the community that has been created.
Add Some Weights
When your normal walk isn’t feeling like it’s working you out enough, and you’re otherwise in top shape, try adding some weights to your walk. They make weighted vests for just such an occasion to help. You’ll burn more calories with every move.
Try finding trails that have hills occasionally. Walking uphill is harder on your body and will cause a more significant calorie burn. Plus, it’s good for your entire cardiovascular system to get your heart pumping faster. Remember, if you burn an additional 3500 calories over what your body is using, you’ll lose one pound in the course of a week. This can be accomplished by merely walking fast for 30 minutes per day if you plan your moves right and add weights if needed.
Keep Good Posture
Always maintain the right posture for walking. You should stand up straight. Your feet should be a comfortable width apart with your toes pointed forward. Do not arch your back, do engage your core muscles, and walk by rotating your hips forward with your buttocks. Keep your chin parallel to the ground, and your neck and shoulders relaxed. It helps if you focus on what is about 20 feet ahead of you, while also adding arm motions.
Finally, ensure that you are using the right stride. You should be hitting the ground with your heel, rolling through the step from heel to toe, and pushing off with your toes to get a faster pace. Don’t pound the ground when you walk; focus on keeping the impact minimal while taking more rapid smaller steps.