Losing a pound a week may sound daunting, but what if you could achieve this goal simply by incorporating walking into your daily routine? According to a 2022 study published in Nutrients, walking at any speed can promote healthy weight loss when combined with a caloric deficit. This is fantastic news for those who want to lose weight without intense training or restrictive diets. We talked Rachel McPherson, CPTACE Certified Personal Trainer with Garage Gym Reviews who reveals a practical and sustainable approach on how to lose a pound a week by walking.
“Focus on being consistent with exercise while eating a lower-calorie diet to keep your weight stable,” says McPherson. “Usually that means cutting 250 to 500 calories a day. You can do this with a combination of diet and exercise, aiming to burn a few hundred calories a day through activity.”
Walking provides more than just physical benefits. This is an opportunity to clear your mind, breathe fresh air, boost your mental health and appreciate the world around you. Once you understand the science behind how walking affects your metabolism and calorie burn, you’ll discover that this seemingly basic activity can transform your weight loss journey.
Read MacPherson’s tips on how to lose weight by walking a pound a week. And when you’re done, find out how many calories are in an apple.
Walk for 10-15 minutes after each meal.
Walking after eating is a simple yet effective weight loss strategy. A recently published study Sports medicine found that this activity aids digestion and helps regulate blood sugar levels. A brisk walk around the block can add up and contribute to your overall daily activity.
“Walk for 10 to 15 minutes after each meal and before bed or after waking up,” says McPherson. “A short walk several times a day, especially after meals, helps regulate blood sugar and makes it easier to get enough movement into your day. Being very active every day is more effective than doing one or two high-intensity workouts. week”.
Incorporate walks to help burn calories during your walk.
Incorporating short jogging intervals into your walk can increase intensity and burn calories. It’s a fantastic way to add variety to your routine and challenge your cardiovascular system.
Macpherson tells us: “Running is beginner-friendly and effectively burns more calories than walking, while helping to maintain healthy sleep and stress levels. Sleep and stress are important factors in weight loss because they put you in a better mental state. motivated and making good choices about food and exercise.”
Wear a weighted vest or backpack when hiking.
Adding resistance, like a heavy vest or backpack, can increase the intensity of your walk. The added resistance is especially helpful for building strength and burning more calories without drastically increasing your workout time.
“Wear a heavy vest or backpack during your walk to increase calorie burn without increasing your time or speed. You’ll also build muscle, which will boost your metabolism and help prevent muscle loss, which also slows your metabolism,” explains McPherson.
Walk on the slope.
Choose routes that include hills or use a treadmill with an incline feature if possible. Walking uphill engages different muscles and increases the effort required, resulting in a more effective workout. Research shows that walking on an incline burns more calories than regular walking.
“Walk at an incline on a treadmill or up hills to burn more calories than walking at the same speed on a flat surface,” suggests McPherson. “Walking on an incline can also support muscle preservation during weight loss to keep your metabolism up. It’s also less impactful than running, but burns more calories than flat walking.”
Add body weight exercises to your walk.
Incorporate bodyweight exercises such as lunges, squats, or simple calisthenics into your walk. Doing so will target different muscle groups, turning your walk into a full-body, calorie-burning workout.
To incorporate bodyweight exercises into your walking routine, McPherson says: “Stop every few minutes on your walk, or every half-mile if you like, and do bodyweight exercises like lunges, push-ups, and squats. Strength-based exercises excel. cardio to lose weight, especially body fat instead of muscle. Combining the two is a great, effective strategy for fat loss.”
Adam is a health writer, certified holistic nutritionist, and 100% plant-based athlete. Read more about Adam
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