Weight Loss for Everyone: October 2019

Sunday, October 27, 2019

Weight Loss By Walking

Running can be a way to help you lose weight , but running too often can cause injuries, so walking is a good alternative. How can you lose weight walking? It is not rocket science: if you burn more with walking than you ingest, you lose weight. We explain how walking can help you lose weight in between your running training sessions. Burn calories with walking Weight loss is all about calories. The more calories you burn, the more you lose. Of course you burn fewer calories with walking than with running, but you still lose them, and that is the point. And walking can be just during the break - with running that is just a little more difficult. 10,000 steps per day are recommended for starting hikers. This is approximately equal to 12 kilometers per day. That sounds like a lot, but combine walking with your dog, walking or shopping and you are amazed how quickly you get your steps. Do you want to go a step further? Then walk up the hills. This costs your body more energy and so you lose weight faster. Do you not live in a hilly area? You can set an incline on the treadmill, which has the same effect. The steeper the better, of course. Another possibility is to tie weights around your ankle and walk with it and make the movements a little heavier. However, we do not recommend the latter to anyone. To lose weight? Watch your diet You can still walk so much, but if you eat more calories afterwards than you have burned, the walk was less profitable. So the trick is to burn more than to get in , and you can only do that if you eat healthily (or you have to walk a lot!). To bring down the calorie consumption, a few simple adjustments can already help. For example, you can try to remove all liquid calories from your diet . Bye soft drinks, bye sugar in your coffee, bye saturated fat. The benefits of walking While walking, your heart rate goes up - especially if you walk faster. This ensures that your heart pumps more oxygen through your body, giving you more energy. Your metabolism also speeds up, so your body burns more calories for the rest of the day: double the profit! Walking also seems to reduce the chance of high blood pressure and even the chance of Alzheimer's, in other words: put on those walking shoes and go for it.

Weight Loss Walking- 5 Top Steps

I walked around a bit and did not lose anything. In fact: I just arrived. That had to change and I found a way to effectively use walking when losing weight. I have now lost 10 kilos. It wasn't even that hard. No, I don't have a miracle cure and I really had to work for it and leave things behind. It took me four months to achieve this result. Four nice months because walking was a big part of my waste plan. Did you know that you can use walking very effectively to lose weight? Eat less, exercise more But first something else: Weight loss only comes about if you burn more calories than you work inside. It's that simple. A quick translation is: eat less, exercise more. It really all starts with less food. I had a fairly simple nutrition plan; I ate every two and a half hours to keep my metabolism going. In total I took around 1750 kcal per day. I drank more than 2 liters of water in addition to my regular drinks and I moved. A bit of strength training and cardio in the gym, tennis and lots of walking. Let walking be a movement that is not too difficult, does not cost money and can go anywhere, at times that suit you. So it can be easy. But you have walking and walking. Here are 5 tips to use walking effectively when losing weight. My 5 tips: 1. Walk often and further. Of course you don't always have to put on your hiking boots to walk. Get that message on foot or take a lunch walk. I really tried to walk every day. I followed a walking schedule in preparation for the Nijmegen Four Days Marches. With that I walked longer and further every weekend. Did you know that your fat burning only starts well after walking for half an hour. I immediately noticed it on the scales if I had made a 30 km walk. Participating in the Alkmaar 4-day (4 × 25 km) was also top in terms of losing weight. 2. Plan walking in. So I followed the training schedule of the Nijmegen Four Days Marches. That only came to fruition if I really planned it and thought of it when I had time to take long walks and set appointments about it with a walking buddy. Then you have to. So I also have two regular walking moments with a girlfriend a week. One evening a week we walk about 7 km and another day 10 km. Fixed puncture. You should not let it depend on chance and time. 3. Use all your muscles when walking. Strolling along the boulevard is not going to ensure that you lose weight. It helps to really put your body to work with an active walking position; walk upright, move your arms and tighten your abs. Wearing a heavy backpack also requires extra muscle input. Walk on different surfaces. Walking on the loose sand for a while or on irregular terrain is good for your muscles and for your endurance and therefore helps you lose weight. Nordic Walking, Sporty Walking or Powerwalking are all walking forms where your muscles have to work harder. The Wandelbootcamp is completely a calorie burner. I myself spent at least half an hour on the cross trainer every week in the gym; brisk walking with an arm movement. 4. Increase your pace. Let your lungs and heart work. The faster you walk, the more calories you burn. Interval training is a very effective training; alternate walking slowly and walking very fast with each other. It is good to vary and to challenge yourself anyway. Walking on unpaved paths, difficult terrain, loose sand, through the dunes or up the hill. If you breathe heavily you are doing well. My experience is that variety makes it fun and keeps me motivated. 5. Match your walking to food and drink. It seems to be very good for the incineration to take a walk after dinner. I really like that too. Together with my husband, after dinner a tour of the city. On the one hand it keeps me from wanting another dessert and I always come back with full motivation. When I make a long trip I do exactly enough food in my backpack. Nice and clear. It also prevents me from ordering apple pie with whipped cream at the first coffee stop or having to take that fatty lunch somewhere. Nice that lunch, but not handy if you want to lose weight. I think it is also a common way of thinking among hikers and athletes in general. They think they are doing well and burning a lot of calories and that is why they may or may need something extra. Do not! Do you know that for an apple pie with whipped cream you have to go through for more than two hours? Drinking lots of water is important. It facilitates digestion, making it easier for you to burn your food and making your body less inclined to store fat. Water also drains the waste and helps to prevent hunger. If you want to lose weight you have to drink at least 2 liters of water per day, more preferably. I find that quite difficult, that's why I plan it. At home there is a liter of water on the counter. When I walk past, I take a glass. When I go hiking I fill my camelbag with water. That is a bag that I hang in my backpack. Attached to that bag is a drinking hose that hangs over my shoulder. I regularly take a few gulps. I don't have to do awkward things to get bottles out of my backpack or wait until we stop. My walking buddy and I always point each other out: “Take a sip. ♦♦♦ I hope I can help you on your way to a better weight with these tips. Walking can be very effective to cover the more moving side. But again, it starts with taking fewer calories. Good luck.