Walking to lose weight: what to do to get good results

Walking to lose weight not only allows you to lose weight by getting rid of unnecessary kilos, but also has a positive effect on your mood: a pleasant walk in nature is therefore useful for body and mind, but it takes a bit of perseverance to get the desired results. If you don’t like outdoor sports, during the cold season you can also try some simple yoga exercises to tone up.

Can you really lose weight by walking?

The health and well-being of the body should always come first, but that does not mean that we should practice extreme sports which are not for us. This is why the combination of brisk and above all regular walking with a healthy diet can give extraordinary results that we would never have expected.

Walking has the advantage of being a simple sport that can also be defined as very natural: it is not necessary to be a professional athlete or to have years of training behind you.

Thinking about it , we walk every day to go to work, to run errands, but also to go shopping with friends. Without realizing it, through simple daily activities, we give our body the opportunity to move, thus contributing significantly to its well-being. If we have specific weight loss goals, we can turn walking into a real sporting exercise: if practiced regularly over time, you will be surprised at the results and will not want to give it up. What if it’s raining or cold? All you need is a treadmill at home to be able to take your daily steps, even on days when you don’t want to go out.

Motivational tips to start walking every day

It may seem trivial, but we’ve put together some simple tips that can encourage even the laziest of us. With the right motivation, you won’t have any more excuses: walk!

Choose shoes adapted to your needs: it is particularly important not to end up with sore feet after a few meters and immediately abandon the idea of ​​continuing. Also, choosing the right footwear will help you not get your feet wet in the rain and prevent you from slipping if the ground is wet.

Buying new clothes is proven to sport increases motivation. Choose sportswear that is also breathable and waterproof.

Track your progress with a sports watch with pedometer, or some apps that you can download to your smartphone. Observing your results day by day will give you even more motivation.

Put on your favorite playlist, put your headphones in your ears and clear your mind. Music can do wonders and fill you with positive energy.

If possible, vary your routes from day to day so that you are always curious to discover new places.

A small backpack, a fanny pack or a bracelet will be perfect for storing the few personal items you need to take with you: your mobile phone, your keys and a small bottle of water will be more than enough.

If it’s summer, don’t forget to apply sunscreen to avoid sunburn: in fact, you have to do it all year round, adjusting the cream protection depending on the season. On the other hand, in winter, protect yourself well with a hat, gloves and a neck warmer to avoid seasonal illnesses.

Walking to lose weight: the rules to avoid mistakes

If you have decided to make walking your ally for losing weight and getting in shape, here are the rules to follow to avoid making mistakes.

Walk at a brisk and continuous pace.

Maintain a pace consistent throughout your walk.

Try to reach the “endurance zone”, which is between 75 and 50 % of your maximum heart rate (maximum number of heartbeats in 1 minute ). This allows you to burn fat. If you’re short of breath, it means you’ve passed the endurance zone and it’s best to slow down. If, on the other hand, you start to sweat little by little and you feel your muscles warming up and activating, the rhythm will be perfect and you will have to continue.

For those who have never sport or who are not in good shape, it is always better not to “start in fourth gear”, but to proceed gradually: alternate 2 minutes of brisk walking with 30 seconds of slow walking, in this method if you are a sedentary person, you can more easily reach the pace that suits you.

Make sure that your foot is firmly planted on the ground, from heel to toe: this is very important to avoid any problems with your muscles, ligaments and joints.

Concentrate on working the muscles your thighs without straining your knee. Your legs should not be too stiff.

The same goes for the shoulders: try to keep them flexible and low, releasing tension in the neck and shoulder blades.

Bend your arms and try to coordinate their movement with that of your legs.

Last rule, but extremely important: pay attention to your breathing. Inhale through your nose and exhale through your mouth to prevent your throat from drying out quickly. Breathe by controlling your belly and your diaphragm.

Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the advice of a health professional.

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