Can I lose weight if my only exercise is walking?
you might be able to lose weight that way, depending on how long and how intensely you walk and what your diet’s like.
A combination of physical activity and cutting calories seems to help with weight loss more than does exercise alone. Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you’ll burn.
However, balance is important. Overdoing it can increase your risk of soreness, injury and burnout. If you’re new to regular exercise, you may need to start out with short walks or walking at a light intensity, and gradually build up to longer walks or more moderate or vigorous intensity.
How to walk to lose weight:
It is estimated that to lose a kilo of fat you have to burn 7000 calories . Now is when the calculations begin, but be aware that for weight loss to be effective it is necessary to accompany caloric burning with a balanced diet (and a moderate intake, it is of no use if when you return from a workout in which you have burned 500 calories, you eat three servings of patatas bravas).
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Weight loss calculation:
According to the Adidas Runtastic calculator , someone like me, a 62 kilo woman, walking at a moderate pace (5.1 km/h), burns 4 calories per minute. Therefore, you need 1750 minutes to burn the 7000 calories that a kilo of fat represents , that is, more than 29 hours walking at a good pace. It seems like a lot, but you have to keep in mind that, just by taking a daily walk for one hour, in a month you will have lost a kilo . Not bad, right?
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If instead of walking, I start running, things bode even better. At a moderate running pace (11 km/hour), I will burn 11.4 calories per hour . I need 614 minutes (that’s about 10 hours and 15 minutes) running to lose that kilo of fat. Look at it another way, if I go running for an hour three days a week, in just over three weeks I will have achieved the same as walking every day for a month. But let’s remember the combustion effect, which I think does not enter into the calculator’s forecast, according to which we continue to burn calories when we finish a run at a good pace .
These calculations are by eye, they help us a little to see how the consumption of calories ( and oxygen) helps us lose weight , but there are rigorous studies on the subject.
The advantages of walking to lose weight:
- It is a free activity that does not require any special equipment (you do not have to have the latest model of shoes to do it, just wear comfortable shoes).
- No prior training is needed.
- Less stress is placed on muscles and joints , reducing the risk of injury.
- You can increase the distance you travel per day without having to set a specific time to “train”, letting yourself be guided by how you feel.
- It can be done at any age.
- You can walk with someone and have a conversation , so in addition to being a healthy activity, it is enriching and entertaining.
- Although the ideal is to walk through dreamy places, it can be done anywhere . You just have to leave the house.
How to start walking fast to lose weight:
The training plan to start walking fast would be to start with three days a week in which different walking paces are combined until you can last the entire journey at the maximum walking pace. For example, it would be to start the first week by combining two rhythms, the normal one when walking down the street (for 5 minutes) with a faster one, as if we were in a hurry (for 15 minutes).
The following week, introduce a third speed, now more energetic, in which we notice how the heart rate rises, reduce the minutes of normal rhythm, and gradually increase the faster ones. Of course, if you notice that the numbers on your scale are not starting to drop, take a look at some of the mistakes that are preventing you from losing weight despite the rigor of your workouts.
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A good derivation of training to walk fast is to start athletic walking , a variation and mix between walking and running, in addition, it has less impact on the knees and with less risk of injury.
How does weight loss happen with walking?
Walking contributes to weight loss through a combination of calorie expenditure, improved metabolism, and overall health benefits. Here are several ways in which walking can aid in weight loss:
Calorie Burn:
Walking, even at a moderate pace, burns calories. The number of calories burned depends on factors such as walking speed, duration, and individual factors like weight and fitness level. The higher the intensity and duration of your walk, the more calories you’ll burn.
Caloric Deficit:
Weight loss occurs when you create a caloric deficit, meaning you burn more calories than you consume. Regular walking helps contribute to this caloric deficit, which is essential for shedding excess weight.
Metabolism Boost:
Exercise, including walking, can temporarily boost your metabolism. While the effect may not be as significant as with high-intensity workouts, consistent walking can contribute to an overall increase in daily energy expenditure.
Fat Loss:
Walking primarily uses fat as a fuel source, especially during low to moderate-intensity exercise. Over time, this can contribute to fat loss and improvements in body composition.
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Exercise, including walking, can help regulate appetite and control cravings. Some studies suggest that physical activity may influence hormones that affect hunger and satiety, potentially reducing overall calorie intake.
Improved Insulin Sensitivity:
Regular walking can improve insulin sensitivity, which is important for blood sugar regulation. This can have positive effects on weight management, particularly for those at risk of or dealing with type 2 diabetes.
Psychological Benefits:
Walking has positive effects on mental health, reducing stress and improving mood. Emotional well-being is linked to better adherence to healthy eating habits and exercise, contributing to overall weight management.
Sustainability:
Walking is a low-impact exercise that is accessible to almost everyone. It can be easily incorporated into daily routines, making it a sustainable long-term activity for weight management.
Conclusion:
While walking is an effective and accessible form of exercise, combining it with a balanced diet and other healthy lifestyle habits is crucial for overall weight loss and well-being. It’s also important to note that individual responses to exercise can vary, and personalized plans are often the most effective. If you have specific health concerns or weight loss goals, consider consulting with a healthcare professional or a fitness expert for personalized guidance.
Once you’ve lost weight, exercise is even more important. It’s what helps keep the weight off. In fact, studies show that people who maintain their weight loss over the long term get regular physical activity.
So keep walking, but make sure you also eat a healthy diet.
