Regular walking has several potential health advantages, including weight loss. It is also one of the simplest and least expensive kinds of exercise. Many folks can walk regularly and receive the benefits of being more active.
Doctors generally believe that inactivity is a probable cause of many preventable illnesses, such as heart disease and obesity.
For example, a study published in the Journal of Exercise Nutrition and BiochemistryTrusted Source found that walking could help obese women burn fat and reduce waist circumference. The women walked for 50-70 minutes three days a week for a total of 12 weeks. Following the investigation, they discovered that study participants shed an average of 1.5% body fat and 1.1 inches around their waists.
Let’s find out The Best Ways To Burn More Fat While Walking To Lose Weight with Teeanime.
1. Picking up the pace
Pace matters when walking, running, swimming, and doing other aerobic exercises. When a person walks quickly, they burn more calories than when they walk slowly.
A study in the journal Medicine & Science in Sports and Exercise showed that people burned more calories when they ran instead of walking. This study also showed that, overall, the runners were lighter than the walkers. This suggests that speed has a direct effect on how many calories a person burns while exercising.
But speeding up doesn’t mean that a person has to run. Instead, walking quickly will help you burn more calories and lose weight.
2. Wearing a weighted vest
When you work out with more weight, you burn more calories.
People who are heavier burn more calories because their bodies need more energy to do the same thing as someone who is not as heavy. Wearing a weighted vest while walking makes a person’s body work harder during a walk.
One study found that people who walked on a flat surface at 2.5 miles per hour (mph) while wearing a weighted vest that was 15% of their weight burned 12% more calories than people who didn’t wear a vest.
A person who walked at the same pace on a 5–10% slope while wearing a weighted vest that was 10% of their body weight burned an average of 13% more calories.
Even though a weighted vest might help you burn more calories, you shouldn’t wear weights on your ankles or wrists or carry weights in your hands. Both of these things can cause injuries and muscle imbalances.
But someone who wears a weighted vest should always be careful. Before using a weighted vest, a person should talk to their doctor, just like they should before starting any new exercise. People who have problems with their back or neck shouldn’t use a weighted vest.
People who can safely wear a weighted vest will probably burn more calories than they did before.
3. Walking uphill
A person should walk uphill often to help burn more calories.
For some, this may mean making the treadmill incline steeper, while others may want to add more hills to their outdoor walking routine.
A person should try to walk up hills, stairs, or inclines two to three times a week.
4. Focusing on form and posture
When walking, it is important to keep form and posture.
When walking, a person should always look ahead. This helps them walk faster and with a longer stride. A person should also focus on tightening their abs and glutes while walking. People can do this for short amounts of time or the whole time they walk.
This technique can help someone get stronger and keep them from getting hurt so they can keep walking.
5. Incorporating resistance training intervals
A person can add resistance training to their walk to help them burn more calories and build more muscle.
Some exercises to try include:
- squats
- pushups
- burpees, or squat thrusts
- tricep dips
- lunges
Short exercise intervals can help increase a person’s heart rate and build muscle. They can also help make the walking routine more interesting.
6. Power walking in intervals
Intervals of power walking can be a good way to increase the number of calories burned while walking.
Before trying interval power walking, a person should walk for 5 to 10 minutes to warm up. Then speed up and keep going at a pace that is uncomfortable but manageable for 10 to 15 seconds before going back to your normal walking speed. This can be done over and over again for the whole walk or as long as the person can.
A person might want to start with 5 minutes of interval work per walk and add more power walking intervals over time.
7. Doing three shorter walks a day
Even though long walks are good, shorter walks that you take more often can also be good for you.
Some people may find it easier to keep up with their daily exercise if they take several short walks throughout the day instead of one long walk. Experts say that going for a walk after each meal is also good for you.
One study of inactive people over 60 found that walking for 15 minutes three times a day after meals can help control blood sugar levels better than walking for 45 minutes once a day.
8. Aiming for more steps each day
People are often told to take 10,000 steps a day by fitness trackers and pedometers that are popular, and one 2016 study Trusted Source agrees that the best number of steps is 10,000. This is about 5 miles worth of walking.
People who want to lose weight by walking should take at least 10,000 steps every day. Some people may even want to add more steps to their total than this. But walking more than a person’s normal number of steps per day can help them lose weight.
Fitness trackers that keep track of steps are a great way to get people to walk more every day. Even if a person can’t walk 10,000 steps a day, they should set a reasonable step goal and work to reach it.
People can increase the number of steps they take each day by changing some of their daily movement patterns. Tips for doing this include:
- taking the stairs instead of the elevator
- parking further away from the door at shops, work, or school
- walking to lunch, work, school, or other activities if possible
- taking walking breaks at work instead of sitting in a break room
Bottom Line
A person should talk to their doctor or another health professional before adding weight or increasing the intensity of their workout by speed or incline.
A person should try to walk more often and take more steps or miles each day. Try making it harder a few days a week by walking faster or going up steeper hills.
