GENERICO.ruMedicineIs it possible to lose weight through walking: nutritionists answered

Is it possible to lose weight through walking: nutritionists answered

How to force yourself to walk more.

So, you want to get rid of a couple of extra pounds, but you don't have the time and desire to work out in the gym? It will help … regular walking! Here's everything you need to know about it – and use it at any free moment.

Pros of walking

The more you walk, the more you are less likely to have heart problems, type 2 diabetes, dementia, and even certain types of cancer. It is known that even a 10-minute walk reduces the risk of early death by 15%.

When you look at walking through the lens of weight loss, it is believed that you need to walk 10 thousand steps a day. This is not entirely true! Experts recommend reducing the rate to 5-7 thousand steps, but include stairs and walks on rough terrain (for example, up a hill). The fact is that the burning of fat cells begins after the pulse becomes more frequent. Its frequency should be 60-70% of the maximum (220 minus age). That is, at 30 years old it is about 115-135 beats per minute.

Steps and calories

If you walk at a speed of about 5 kilometers per hour, you burn 2.5-3 calories per minute, or 150-180 per hour. And if you increase the speed to 8 km / h, then it takes twice as much! Of course, everything is individual, but the approximate expense can be calculated.

How to increase the load?

First, use your hands. Do not keep them in your pockets, but bend at the elbows and move vigorously as opposed to your legs. The palms should be turned towards each other. Better yet, buy Nordic walking sticks.

Secondly, walking with your back forward will strengthen your glutes and back muscles. The main thing is to choose a flat and free section of the road.

Third, add strength training. Once every 10-15 minutes, stop and do several lunges, squats and push-ups (for these you need an emphasis – any bench is suitable for this).

How to force yourself to walk?

If you move everywhere by car, everything is quite difficult. But experts still give some advice if you are not ready to switch to public transport or a bicycle.

1. Don't take food from home.

This will force you to get up and go to a business lunch (preferably not in your own building!).

2. Drink plenty of water.

Drink about a glass an hour, then you will also want to walk to the toilet!

3. Walk instead of reading social media.

At the same time, you will fight the bad habit. Every time you want to read news from virtual acquaintances, get up and walk back and forth until the fuse passes. In difficult cases, measure the time with a stopwatch.

4. Get out of the house.

Do not lie on the couch in the evenings, but meet with friends and walk around the area. The main thing is to start, and the habit will form in the process.

5. Buy a pedometer.

It is very important! When you see progress, you want to walk more so that the numbers grow steadily.

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