Are you walking to lose weight? Recently we were asked whether walking alone can be enough to promote weight loss, so we decided to investigate this issue. Here’s what we found.
Diet Counts Too
The reality is that while walking for physical exercise is beneficial for weight control, it must be done in conjunction with eating fewer calories to shed pounds effectively. As per the Mayo Clinic, “if you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day.” That adds up over time to weight loss, especially when you walk more frequently and at a faster pace. The exact amount of calories you burn depends on your body weight and speed.
But, it is important to balance this routine of fast-paced walking to lose weight with a healthy diet. Doing so will boost your weight loss. Of course, embarking on this type of activity is only recommended after you have your doctor’s approval that you are healthy enough for it.
Body Fat and Power Walking
Research reveals that power walking can reduce abdominal fat faster than those who regularly stroll. In the linked studies, the power walkers dropped about four times the total body fat as the strolling participants. An added benefit is that faster walking is easier on the joints than a slower pace.
If you’re not sure the difference between power walking and a stroll, it’s the speed. A stroll is akin to window shopping, while a power walk is a clip of about 4-5 miles per hour.
Walking to Lose Weight: Additional Tips
Be sure to walk properly, which not everyone does if bad posture and back problems have occurred over the years. Keep your chin up, look far ahead, and maintain a long stride while pulling your abs upward toward your spine and squeezing your glutes together. Holding your body this way will provide maximum results while walking to lose weight.