Can Walking Help You Lose Weight? How Long a Day İs Most Beneficial To Walk?
For some people, losing weight is a terrible struggle. They do not like sports, even if they need to exercise, they choose the most comfortable way, such as walking.
Weight loss is the union of calorie intake and calorie consumption. If you want to rely on simple diet control without exercise, you can’t lose weight. If you want to rely on simple exercises without diet control, that won’t be successful either.
However, if you have a certain amount of calories in your diet, you will lose weight faster if you exercise, including walking! Walking can also help you lose weight.
Walk to lose weight, how much do you need to walk each day?
According to research, if you want to lose weight by walking, walking for about 15 minutes a day is not enough.
A biometric research center at the University of Geneva in Switzerland said walking for 15 minutes a day is good for the heart and mood. To lose weight by walking, you need to increase walking distance and speed.
Another study suggests that people trying to lose weight should burn 100 kcal a day by walking briskly for 15 minutes. But actually, 15 minutes of brisk walking is far from burning 100 kilocalories.
The researchers studied a sample of 6,010 Swiss men and women aged 35 to 74 over a five-year period.
Suggestions were given on the intensity of daily walking exercises according to the daily fat burning plan of these people. Participants were arranged to walk for 15-30 minutes at slow, moderate, fast walking and sprint walking speeds, respectively. Different speeds correspond to different metabolic rate and amount of fat burning.
Through sample collection and comparison, the data results are as follows:
For adults (on average), a slow 15-minute walk will burn just 9 kcal per day.
For adults (on average), walking slowly for 30 minutes a day burns only 25 kcal.
For adults (on average), 15 minutes of moderate walking burns 36 kilocalories per day.
For adults (on average), a brisk 30-minute walk burns 129 kilocalories per day.
The bottom line: the more intense the workout, the more fat you burn.
However, if you want to lose weight by walking, it should be done at a reasonable pace (at least 6,000 steps per hour) and should take more than 45 minutes per session to achieve significant weight loss.
Walking speed is key
Walking speed is the key to losing weight, each time brisk walking or stay within 30-45 minutes between steps, the weight loss effect is very obvious.
Walking with the walkingpad can be done at any time, walking does not always have the same effect on weight loss, the best time is 2 hours after dinner.
Each walking distance should be between 5-10 kilometers for the best. Beginners can reduce the distance and then gradually increase the intensity according to your own situation, the faster the better, but should according to the person’s physical condition. Walk at a constant speed in the first phase and try to walk at a variable speed in the next phase.
Walking every day is the most important thing
Walk like this for 30-45 minutes every day for 2-3 months and you will see significant results. In addition to losing weight, walking for more than 30 minutes a day has been shown to improve health and extend lifespan.
Walking is the simplest way to lose weight, because it is simple, so it is suitable for almost everyone, and also because it is simple, so it is easier to maintain, it can lose weight this little thing continues, the rest of the effect, time as long as possible.
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