Can you help more to lose weight?

Here is a scenario that I hear in almost every consulting meeting in connection with weight loss. They try to lose weight and try to find time for training, but they simply do not take place between their jobs, their jobs, their errands and everything else on their plate, which presses in the gym in an hour. Not to mention the fact that intensive workouts sound discouraging and like an injury that is waiting for it. This is so assignable!

The following I remember my customers and what I will share with them: You don’t have to go out, sweat or go to a gym to make progress. Go – yes, simple old walking – is one of the most underestimated tools for weight loss. It is easy to start, does not require membership in the gym and can provide results. Here you can find out how to walk to lose weight.

Can go really losing weight?

The short answer is, as long as it helps you create a calorie deficit (1).

Weight loss always amounts to a calorie deficit, and although calorie mathematics is an excessive way to think about it, it can be helpful (helpful (helpful (helpful (5). So let’s imagine your body is like a backpack that you carry out. If you hike, you can drink some water or eat a trail mix from your backpack. This brightens the backpack.

Similarly, it can help you lose weight by helping you achieve the calorie deficit required for weight loss (1). Going helps to give the scale in its favor by increasing the number of calories that you burn during the day (5).

A big path on foot is that it strengthens properly (5). I think it’s really cool! It is short for the thermogenesis of non-training activity or for the movement that you carry out outside of structured workouts, e.g.5). The more they move, the more calories they burn, even if it does not feel like exercise (5). In fact, there are indications that you can burn between 100 and 800 calories in the non -extract movement during the day (5)!

How much do you have to go to see results?

There is no uniform answer (3). It depends on your starting point, your lifestyle, your age, your goals and other factors (3). However, the key to progress is to create a consistent routine that you can build on.

Here are some tips that help you get started.

• Find out your baseline. Check your fitness tracker or phone after a typical day to see how many steps you are currently logging (3).
• Start small and gradually build. Adding additional steps from 1,000 to 2,000 steps above your base line is a realistic and effective way to turn into a more active lifestyle (3).
• Work towards a common goal. For general health and weight management, a target of 7,000 to 10,000 steps per day is often recommended (3).
• Try time -based goals. If you prefer to pursue the time instead of steps, strive for 30 to 60 minutes on foot every day, which means that you usually in the same step area (3).
• Break it. Don’t worry if you can’t fit in a long walk at once. Several 10 to 15 minutes walks during the day can stay just as effective and often easier (((3).

In order to achieve some figures, a study showed that an average of 10,000 steps a day over 18 months was associated with a significant weight loss – over 10% of the body weight of humans (6). Of these steps, around 3,500 steps were carried out in tensioning strengths – enough to increase the heart rate (6). This indicates that both the number of steps and the stepping intensity may be necessary to achieve results (6).

Opportunities to make walking a habit

When I advise people to develop habits, I will help you how to implement brainstorming your goals. As I tell my patients, a goal without a plan is just a dream. I want you to achieve your goals. So look at these tips to make walking a habit.

• Place it in your calendar ((3))). Try to add a walk in the morning, during lunch or after meals. You could take three shorter walks or a longer walk at one of these times (3).
• Have fun ((3))). Find a way to look forward to your walk by creating an optimistic playback list to download an audio book, save a TV show or a film for a treadmill or to make a hiking date with a friend.
• Track your progress ((3))). Use myfitnespal or fitness that remain motivated (4). You can notice progress if you notice it earlier than you at the scale whether this is an increased pace, increased mileage or an additional time.

Further advantages of walking (in addition to weight loss)

Yes, walking is a form of movement, but it’s not just about burning calories! If you only think about the calorie -burning advantages, you may miss it. Imagine you go as a reset button for your body and your brain. Even a short walk can have an impact on how to feel all day long (3).

Here are some of the advantages.

• Can lift your mood (3).
• Can support healthy blood sugar levels and reduce risk factors for type -2 diabetes (Type -2 diabetes3).
• Helps3).
• Supports common health by lubricating it and keeping it in motion (movement (3)))
• Can the digestion, especially after meals, help if the movement helps to move (7).

Frequently asked questions (FAQs)

The end result

A consistent hiking habit can help you lose weight, but it does so much more than that ((1). If it becomes part of your routine, it can help increase your mood and energy and to improve mobility and digestion (digestion (2Present 7). Combine daily walks with a nutritious meal plan and tools such as Myfitnespal (4Present 5). This is a great way to ensure that you eat well and create a calorie deficit that increases your chances of success (5).

The contribution Can you help more to lose weight? appeared first Myfitnespal Blog.

Source link