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If you’re looking for an easy way to lose weight, getting started with a walking program is a great way to do it. It is low-impact and can be incorporated into any busy schedule. These 11 walking ways will help you lose weight and burn calories.
Top 11 Walking Ways to Lose Weight Faster
1. Walk more Throughout the day
A power-walking workout is a great way to get in shape. A 30-45 minute power walk should be your goal every day for 4-5 days. To reach your weight-loss goals, try including short walks of 20 minutes or less throughout your day when possible. These are some ideas to help you get started.
Walking for a few minutes after meals can help you control blood sugar and prevent food cravings.
It will also boost your metabolism:
- Walking is a better option than driving to complete daily tasks.
- If you are feeling stressed or frustrated, take a walk. You can improve your mood and burn some calories.
- Always use the stairs, not the elevator.
2. Increase the Intensity
You can increase your walking speed by moving faster than you do at the park. This will help you burn more calories and get your heart rate up. In addition to picking up the pace, researchers at Ohio State University have also found that varying your walking speed during your workouts can help you burn up to 20% more calories than maintaining a steady pace.
You should include a 30-second break every five minutes during your walk. Keep walking as fast and as easy as possible without jogging. Then, take a 30-second recovery walk.
3. Hit The Hills
You can include hills in your walking schedule by walking on a trail with hills. Walking uphill also burns more calories and helps you build muscle in the lower body, which can help speed up your metabolism, too.
You can do a treadmill or staircase workout if you don’t have access to a nearby walking trail. Be sure to modify your technique. As you climb, lean forward and take shorter steps. Bend your knees more than normal.
4. Use your Arms
Although it may seem silly, you can increase your arm swing as you walk. This will increase your speed, improve your upper body strength and help you burn more calories than a regular arm swing.
These tips will help you perfect your arm-swing technique:
- Keep your arms bent at 90 degrees.
- Your arm should reach behind your body as naturally and comfortably as possible.
- The hand should reach chest level on the upswing.
5. Focus on Form
Emphasizing correct posture can help improve your workout and calorie burn, as well as prevent fatigue and common walking-related injuries. Keep your back straight, your spine long and your shoulders neutral. Keep your eyes on the horizon to align your neck and head.
Pay attention to the way your foot hits the ground. Dr. Gleiber explains that your heel should touch the ground first in order to absorb the impact and reduce stress on the joints.
Michael Gleiber is a board-certified orthopedic spine specialist. Gleiber says that your foot should then roll forward, and you can “push off your toes with the toe-flexors.” By taking a few minutes to check in with your form, you can maximize your walking workouts to lose weight more efficiently.
6. Have a Step Goal
Setting goals is important to stay motivated. One of the best goals you can have as a walker is to work toward increasing the number of steps you take per day. You will burn more calories if you walk more. You can speed up your pace by reducing your stride length to make it easier to walk faster.
Moving faster is better than speed and distance goals, which can cause injury if they are not done in a safe manner. To lose weight, you should aim to walk 10,000 steps per day. You can then increase it as much as you want.
7. Keep Calorie Consumption Low
Walking is a great way of reducing stress, improving your health, and strengthening your bones and muscles. To lose weight, however, you will need to focus on your diet.
You should begin by focusing on lean proteins, vegetables, and limiting processed and sugary foods. Keeping track of your daily caloric intake helps you shed pounds quicker and more safely than opting for one of the many fad diets instead.
8. Include Strength Training
A good way to break up your walks, strengthen your muscles and burn more calories is to include bodyweight exercises during your workout. These exercises can be done two to three times per week. You can do as many or as few as you like.
9. Avoid Surgary Sports Drinks
One common mistake walkers and other endurance athletes make is opting for sugary sports drinks during their workout. These drinks are high in calories and can be detrimental to your ability to exercise. Keep your workouts short and easy if you are exercising for over 90 minutes.
10. Consider a Walking Playlist
It can be difficult to keep your intensity high and stay focused during the duration of your walk to maximize calorie burn if you’re alone all the time. You can listen to music for those days you feel like an extra boost. An upbeat playlist can be surprisingly motivating, so you’re motivated to walk further and faster while staving off boredom.
11. Take Recovery Seriously
Consistency is key to losing weight through any activity. That means walking regularly, and to do so you’ll need to minimize injury, illness and muscle soreness. By taking recovery more seriously between workouts, you’ll be able to exercise more frequently and burn more calories. To stay in top shape, you must take care of your recovery. This includes icing sore spots, foam rolling after a workout, and eating a healthy diet.
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