Losing weight is what many are most striving for, either to get rid of obesity or to reach their ideal weight. And if you want to stay in shape and improve your overall health, it is important to exercise regularly. This is because physical activity reduces the risk of developing pathological health conditions such as heart disease, diabetes, and cancer. Plus, it helps you live a longer and healthier life. Exercise can also be useful for losing weight and maintaining a healthy and ideal weight.
Walking, fortunately, is a great form of physical activity because it is free, low-risk, and most people can do it.In fact, walking isn't bad for you—it's one of the easiest forms of exercise you can incorporate into your daily life. And in this article, we will find out together how walking more often can help you lose weight and burn belly fat.
Walking is a great way to burn calories and lose weight
Your body needs energy (in the form of calories) to carry out all the complex chemical reactions that allow you to move, breathe, think, and work normally. However, the body's daily calorie needs vary from person to person and are influenced by things like weight, gender, and level of physical activity.
It is well known that you need to burn more calories than you consume in order to lose weight. Moreover, more physically active people burn more calories. However, modern living and working environments may mean that you spend much of your day sitting, especially if you have an office job.
Unfortunately, such a sedentary lifestyle not only contributes to weight gain but can also increase the risk of future health problems. Therefore, you should do more fat-burning exercises like walking, which can often help you burn more calories and reduce the risk of disease.In fact, walking a mile (1.6 km) burns almost 100 calories, depending on your type and weight. One study measured the number of calories burned by non-athletes who walked at a brisk pace of 3.2 miles (5 km) per hour or ran at a speed of 6 mph for about a mile. An average of 90 calories were reported to be burnt each mile by people who walked quickly.
Moreover, although running burns significantly more calories, it only burns about 23 calories per mile on average, which means that both forms of exercise significantly contributed to the number of calories burned. Therefore, to increase the intensity of walking and burn more calories, try walking on roads with hills or simple slopes.
Walking helps maintain muscle tone
People who cut calories also lose some muscle when they lose weight in addition to body fat. And this can be counterproductive because muscles are more metabolically active than fat. which means they help you burn more calories every day.
Walking, for example, can help counteract this effect by keeping muscles when underweight. This can also help reduce the drop in metabolic rate that often occurs with weight loss, making it much easier to maintain your ideal weight. Additionally, it can slow down age-related muscle wasting, allowing you to keep more strength and functionality in your muscles.
Walking works to burn belly fat
Storing too much fat around the waist and waist area has been linked to an increased risk of diseases such as Type 2 diabetes and heart disease. And in fact, men with a waist circumference greater than 40 inches (102 cm) and women with a waist circumference of more than 35 inches (88 cm) suffer from abdominal obesity, which is dangerous to their health.
And one of the most effective weight loss methods to reduce belly fat is to regularly engage in aerobic exercise, such as walking. In one small study, obese women who walked for 50 to 70 minutes three times a week for 12 weeks—on average—reduced their waist circumference by 1.1 inches (2.8 cm) and lost 1.5% of body fat.Another study found that people on a calorie-controlled diet who walked for an hour five times a week for 12 weeks lost an additional 1.5 inches (3.7 cm) of their waistline and 1.3% more body fat compared to those who followed the diet alone.
Walking not only helps you lose weight, but it also lifts your spirits
Exercise is known to improve your mood. In fact, physical activity has been shown to improve mood and reduce feelings of stress, depression, and anxiety. This is done by making your brain more sensitive to the hormones serotonin and norepinephrine. which relieve feelings of depression and stimulate the release of endorphins, which make you feel happier.
And this benefit is also significant in itself. However, feeling an improvement in mood when walking regularly can also make this habit easier as one of the exercises for burning belly fat and losing weight. What's more, some studies have found that if you enjoy physical activity, this enjoyment of this condition can increase the likelihood that you will continue to walk in the long term.Walking is a great option for people who tend to exercise less as a result of physically demanding physical exercises. This is because walking is considered a moderate-intensity exercise, and it is likely that this will motivate you to walk more rather than give up.
Walking not only helps you lose weight but also helps you maintain it
Many people who lose weight eventually end up eating everything and giving up their diet in order to burn fat. However, consistent activity is crucial to helping you keep the weight off.
Regular exercise such as walking not only helps to increase the amount of energy you burn per day but also helps you build more muscles in order to burn more calories, even at breaks. In addition, taking part in moderate-intensity exercise such as walking can improve your mood, making you more sustainable in the long run.
A recent review in this regard has estimated that to maintain a stable weight, you should walk at least 150 minutes a week. However, if you have lost a lot of weight, you may need to walk for more than 200 minutes a week to prevent yourself from gaining it back.
Studies conducted in this regard have found that people who exercise more often than others are usually the most successful in maintaining weight loss with a good appetite, while people who exercise the least are likely to regain the lost weight easier.
How to incorporate more walking into your lifestyle in order to lose weight
Being physically active has a range of benefits, including improving physical fitness and mood, reducing the risk of disease, and increasing the likelihood of living a longer and healthier life. For this reason, experts recommend at least 150 minutes of moderate-intensity exercise per week.
This means that it is necessary to walk—as one of the ways to lose weight—for about 2.5 hours a week (at least 10 minutes at a time) at a fast pace. Knowing that exercising more than this has additional health benefits and reduces the risk of disease even moreWalking is a moderate-intensity exercise that can be easily integrated into your daily life. Simply walking can help you lose weight and burn belly fat, as well as get other excellent health benefits, including a reduced risk of disease and an improved mood.
Actually, a mile of walking burns around 100 calories.. So if you want to lose weight, you will get the best results by combining an increase in physical activity with healthy changes in your diet.