Lose Weight By Walking - How Do I Do That?

Walking is one of the easiest ways of moving, almost everyone can do it. That is precisely why it is also a form of exercise that can help if you want to lose weight. On this page, you can read what to look out for to lose weight successfully by walking.

Burn fat by walking
Many people think that it is not possible to burn fat by walking. However, research indicates something else: walking is a good way to gradually and permanently lose weight.

Of course, you burn fewer calories by walking than by walking hard or practicing another intensive sport. The big advantage of walking, however, is that it is easy to maintain and can be easily fitted into daily life.

Those who start walking should therefore not expect spectacular short-term results, but those who persevere will lose weight in the long term. Moreover, this weight loss is often more definitive than the weight you lose in a diet.

How many calories can I burn with walking?
A person weighing 70 kg can burn about 80 calories per kilometer run (10-14 minutes). Who is heavier burned something more, who is lighter, something less.

How long do I have to walk to lose weight?
It is best to walk as often and as often as possible. How long you walk behind each other and how fast you walk is also important.

Studies show that women who do three short (about 30 minutes) but intensive walks per week and in addition two slower walks, lose up to 6x more belly fat than women doing 5 quiet walks per week.

What is an intensive walk then? An intensive walk is a walk where you just get a bit warm from getting on. You do not have to sweat, but breathing and heartbeat must be a little higher than during a quiet walk. In this way, you stimulate fat burning and circulation, which in turn helps protect against cardiovascular diseases and also improves the metabolism. To give some extra intensity to the exercise it can help to move your arms firmly.

How do I walk to lose weight?
Walking seems to be a self-evident process that you do not have to think about at all. But there are indeed different ways of walking, and they are not all equally effective. This is how you make the best of your walk:

• Walk up with your chin
• Do not look at your feet when you walk, but keep your eyes focused on the horizon. This way you keep your neck at the same height as your back.
• Tighten your abdominal muscles
• By tightening your abdominal muscles, you make sure that you burn more energy, and you immediately get the right attitude.
• Go regularly off the paved road
• Walking on a sand or gravel path requires more energy than walking on a beautiful paved road or footpath.

Combine walking with strength training
Do you want a result that is as fast and optimal as possible? Combine your walks with a strength training. High-intensity strength training ensures the production of various hormones that help to burn fat.

What else should I look out for
Make small adjustments to your diet. I advise you to eat more protein and dietary fiber and fewer carbohydrates. You can read how to do this on the page about proteins.