Walking for weight loss: how it works

A lot of ways were invented attempting to lose those extra pounds: all kinds of diets, nutrition programs, superfoods. But none of them will give a quick and lasting result. After all, the main rule of weight loss is to consume less and burn more calories for an extended period of time. For example, a month. Exercise helps you burn calories. But do not rush to get in the line for a gym membership. There is an alternative, a simple and completely free form of physical activity, which is walking.

Here's what doctors and staff at the University of Michigan think about effects of walking on weight loss:

• 90% of body fat is burned in the muscles only when there happens to be an excess of oxygen in body tissues. Without oxygen, the oxidation (combustion) of fats is impossible.
• Lack of physical activity or its limitations cause the muscles to lose their ability to oxidize fat.
• Regular physical activity activates the ability of muscle tissue to process fatty acids. The more you move, the more your body burns fat.
• Numerous studies confirm that most of the slow-twitch muscle fibers, which can take in energy from fat oxidation, are located in the large leg muscles.
• During strength training lasting up to 30 minutes, the energy of carbohydrates stored in the body is consumed. When aerobic exercise lasts longer than 30 minutes, the body uses fat for energy.

As you can see, the benefits of regular walking are quite obvious. Here are 2 more reasons to walk more:

No injuries

You have to be absolutely "lucky" to get injured during a walk. Walking will also be a really great solution for people who are overweight. Excess weight affects the health of the entire musculoskeletal system and joints, in particular. That is why running is contraindicated for people with an excess weight of more than 10 kg.

No need to feel insecure about your body

A running man with an athletic build is a delight, which one would not say about a stout man on a jog. If you just walk around the park, no one will turn around to stare and ironically giggle at you.

If you already have an idea to make going for a stroll your regular pastime, you should know and follow the 4 basic rules that will make walking really effective:

Walk more than you do now

No need to be tied to a certain number of steps or kilometers. Start walking more now. Download a pedometer on your phone and track how many steps a day you walk. Gradually increase the number.

Alternate the walking pace

Alternate between a medium tempo and an intense one. Scientific studies confirm that people who engage in interval walking lose weight faster. Unlike those who move at the same speed all the time.

Walk up the hill

Find parks or other places having a hilly area for walking. Walking up the hill increases your heart rate. This means that the fatty acids began to oxidize faster. And when walking up the hill, the muscles of the legs and buttocks are actively involved.

Stick to a balanced diet

Any physical activity will be effective only combined with proper nutrition. Eliminate sugar and trans fats from your diet. Reduce your intake of animal fats and opt for vegetable fats. And don't forget about the basic rule of weight loss: burn more calories than you consume.

Thus, walking is the easiest and most enjoyable form of physical activity. And walking does not take as much energy as other exercises. Studies show that physical loads longer than 40 minutes take too much energy, resulting in spending the rest of the day inactive. Walking will not only assist you in losing weight, but also boost your energy and improve your mood for the entire day.