Walking for weight loss - how to lose excess weight with regular walking

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How and how much should you walk to lose weight?

Walking, like any activity, burns calories: while walking, the body engages a huge number of skeletal muscles that expend energy. Leg muscles flex and extend limbs, back muscles hold the spine together, abdominal muscles control the torso, and arm muscles hold balance.

The advantage of walking is that it is safe and accessible, unlike running, bicycling or jumping rope. The disadvantage is that calories are burned more slowly than with the above activities.

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How many calories can be burned in an hour of walking

Everyone’s pace and type of walking can be different. Someone walks 5 km/h uphill, and someone walks 3 km/h on flat terrain. On average, we can burn 220 kcal in an hour. 1000 kcal is five hours of moderate walking. If you want to burn a kilogram of pure fat, you will need about 35-40 hours of continuous walking.

With the help of walking, it is recommended to shed excess weight for those who have strong limitations in physical activity. For example, people with excessive overweight, cardiovascular diseases, suffered injuries of the musculoskeletal system and so on.

How to effectively use walking for weight loss

Walk uphill with a slight incline. Uneven terrain forces the muscles to work in different modes, due to which the calorie intake will increase.

Change pace during your walk. A brisk walk will accelerate calorie burning, while a slow walk will allow your body to recover.

Walk for 60 to 120 minutes a day. Remember that this type of activity needs a little more time to trigger the fat-burning process.

Learn the proper walking technique. Not only will it help you lose weight faster, but it will also keep your musculoskeletal system healthy.

Proper walking technique

Be sure to choose comfortable shoes – this is the foundation of healthy walking.

Shoulders, arms, neck relaxed. Walk straight, keeping the spine straight and looking forward.
As you walk, your arms should swing forward and backward.
Walk by rolling from the heel to the rest of the foot.
Take a step with the left foot, and at that moment the right hand rushes forward. The movement of the limbs are different.
Maintain proper breathing. Inhale through the nose, exhale through the mouth.
The step is natural, average length – from 75 to 85 centimeters.

Test your walking by videotaping from different angles. Technique will affect not only weight loss, but also your health. Read about how to walk properly so as not to harm your body here.

Shed excess weight with regular walking is realistic and safe, but it will take a little more time. In combination with training and proper nutrition, the result will be visible in two months. It is important that you enjoy walking and that it complements your workout, not replaces it.