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Lose Weight By Walking|7-keys

 

 Lose Weight By Walking|7-keys

Lose Weight By Walking

With the arrival of spring and the good weather we look for the most effective way to lose weight . Lose weight by walking is the best option. We can get there on foot, but we must take into account some keys so that this path is as straight and comfortable as possible .


Keys to keep in mind to lose weight by walking in the most effective way

Walk enough to create an energy deficit


We can walk 1,000 steps a day and lose weight, or we can walk 25,000 steps and not lose it. Everything depends on one of the laws of thermodynamics: energy is neither created nor destroyed, it is transformed.



That is the reason more than the number of daily steps, what problem is that at the end of the day, and in the weekly and monthly summary, we consume more energy than we take in shape of food .


To do this, the greater the number of daily steps, the greater the energy expenditure we will have and the easier it will be to create said caloric deficit .

Lose Weight By Walking

Refuel with a high protein diet


The protein - rich foods are highly satiating, which together with a high number of daily steps helps us to consume fewer calories having less hungry .


Protein is also the most important macro-nutrient for maintaining our muscle mass . It is even more important when we want to lose weight, since in stages of caloric deficit we must increase protein consumption to retain as much muscle mass as possible.


If we lose a lot of muscle mass in our weight loss stage, our scale will show us less kilos each week, but aesthetically we can see ourselves as thin fat. That is, we look weak, but much of that weight has been due to a loss of muscle mass .

We must try to maintain our muscle mass also for our health since they are closely linked . Adequate levels of strength and muscle mass are correlated with a lower risk of metabolic diseases .


Combine walking with strength training



In addition to consuming an appropriate amount of protein and being in a slight caloric deficit, strength training will be our ally to achieve our goal of losing weight , retaining as much muscle mass as possible.


We have already discussed how important it is to retain our muscle mass. For this, do not base your physical exercise on walks only , and add at least three weekly strength training sessions .


The walks will therefore be interesting to create that energy deficit , while strength training will be vital so that the weight we lose is as much fat as possible.


Plan one day a week to walk in nature or rediscover your own city

Lose Weight By Walking

If you haven't discovered new corners of your city for a long time, or if you have a nearby natural park, you can set a day of disconnection. In this way you can walk several hours in a row with extra motivation.


It occurs for example when we travel and at the end of the day we look at our mobile phone or our smart watch and it tells us that we have walked 20km. And days later we see how day after day we have broken step records. But we walked for hours without even realizing it.


In our routine we cannot do that on a daily basis, but we can select a day of the week where we can kick entire neighborhoods of our city, or escape to a nearby natural setting .


In this way, we will add steps and kilometers to our weekly and monthly calculations, and that will greatly help to lose weight in the medium and long term.


Use the pomodoro technique at work


With an active job as a waiter, bricklayer or harvesting job in the field, the pomodoro technique is not necessary . But if we spend the eight hours of our work sitting in an office , a taxi or any sedentary job, this technique will be vital to lose weight.


It is very easy and simple that consists of establishing pomodoros or blocks of time according to our disposition and preference . An example could be to establish a pomodoro of one hour, in which 50 minutes will be of maximum concentration at work without moving from the chair, and ten minutes of active pause.


In those ten minutes you can go down and up the stairs, go to a cafeteria to order a coffee to go, walk the dog, or whatever activity you are walking .  In That way, at the end of the 8-hour day, you will have done 80 minutes of  healthy activity (ten minutes per hour).


Make the purchase several days a week and / or in several different establishments


Time limitation is a factor to take into account when adding daily steps . Staying active with mandatory tasks such as shopping for food will give us that extra motivation that we may put aside if we only go for a walk without an associated purpose.


Because we have to eat fewer calories than we expend, our fridge and pantry must be filled with perishable foods such as fruits and vegetables . Many processed foods and all ultra- processed foods last a long time in the pantry, but it is not recommended that they be there.


That is why a key that owns both diet to lose weight , with increasing steps would go out to buy fresh meat to the butcher, fishmonger fresh fish, fruits and vegetables greengrocers, etc . Our lifestyle depends on whether we do it on the same day, or choose two or three days a week to go to each establishment.


Fasting and eating with walking to attack that stubborn fat

The intermittent fasting is an interesting strategy for weight loss, but normal caloric restriction as current diet is as effective in this goal. However, if you are looking to lose that last layer of fat called stubborn fat, going for a walk on an empty stomach can be helpful .


In the case of being quite overweight or obese, we should not spin so fine since it is not necessary . But in those cases in which we already have a low percentage of fat and we want to eliminate that stubborn fat, going for a walk on an empty stomach can be more helpful than walking after eating.


It is due to a complex physiological mechanism of adrenergic receptors that act as nightclub gatekeepers and let fat in or out of the cell depending on several factors.


It is not an essential requirement, but choosing an intermittent fasting that fits into our lifestyle, and taking advantage of that fast to do our walk, can be interesting to finish that stubborn fat or last layer of fat on body. 

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