How to Lose Weight with Walking?
Walking is a great way to improve or maintain your overall health. Just 30-60 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.
Walking and Weight Loss
The logic behind walking and weight loss is that if the person does walking at a moderate pace for 30-60 minutes, then he / she will start burning the stored fat from their body which eventually lead to muscle builds up as well as speeds up the metabolism.
Steps that one should follow while doing walking for weight loss -
(A) How fast one should walk for weight loss?
1. Initially start walking with easy pace from 5 to 10 minutes just to give an alarm to your muscle that they can’t sit back and burn up the available sugars because they need to call on the fat reserves.
2. Next step is to speed up the pace of walking which is also known as brisk walking. Brisk walking actually refers to your exertion. For your walking pace to be brisk, you need to be breathing harder than usual. While you should still be able to speak in full sentences, you shouldn’t be able to sing.
How long one should walk for weight loss?
1. Start with walking at an easy pace for 5-10 minutes.
2. Stop and do some stretches and flexibility exercises.
3. Walk at a brisk pace at your target heart rate for 30-60 minutes.
4. Cool down at a slower pace for 5 minutes.
5. Finish with some gentle stretches.
6. For longer walks, walk 30-60 minutes at your target heart rate and slow a bit to complete 90 or 120 minutes at a comfortable pace.
In order to develop a good and consistent walk, one can also alter the short and long walk five days a week and rest for remaining two days.
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 follow a healthy diet.— this article is written by a dietitian @ FitHo
Health Benefits of Walking after Meals
Sometimes small steps can make a huge difference to your health.
Researchers have found that going for a short walk of 10-15 minutes post meals not only benefits the digestion process but also helps in maintaining healthy blood sugar levels. Walking post meals have been found to increase the rate at which food particles move through the stomach. In most cultures post meal drinks like tea, a coffee or light liqueur is served to promote digestion. Recent studies published on post meal drinks have found no effect of such beverages on the digestion process.
Blood sugar typically rises and then falls after eating, but large spikes and variations can raise cardiovascular risk and potentially signal diabetes. 15 minutes of walking post dinner can help lower after meal blood sugar levels especially in people with type 2 diabetes. Overweight adults with a sedentary lifestyle can manage their blood sugar levels and weight by some extent, just by walking post meals instead of watching television or lying on the couch.
Best way to do is give a gap of about 20 minutes to half an hour before going for a walk. 10-15 minutes of light walking is ideal post major meals. Avoid walking immediately post meals as it may result in acid reflux or indigestion.
Walking post dinner also helps as a sleep inducer and makes you sleep faster and deeper.
Fun ways to make walking a habit:
- Make an office walking group: It can be a group of 2 or 5 of your work place companions or family members, if at home.
- Add little incentives that will help form the habit.
- If weather does not permit or you cannot find an outside suitable location, choose stairwell, mall or an indoor track to walk.
Small practices followed on daily basis can bring remarkable, positive changes to your overall health. Remember to walk post your meals.
Quick Fitness Quiz
What’s your Health IQ?
Try this quick myth buster fitness quiz, and test your fitness knowledge. For each question, note down your answer (True or False). Once you complete all 9 questions, check your answers with the correct answers given below.
The best part about this fitness quiz is that if you crack it, you can gloat in the glory of being a myth-buster And if you don’t crack it, then read the answers to become a myth-buster.
State whether the following statements are True or False -
1. Toe touching helps to reduce fat?
2. Potatoes are fattening?
3. A non-vegetarian diet makes you fat?
4. By doing a 200 crunches a day, I can lose my paunch and get a six pack?
5. Eating Banana and Milk will make me fat?
6. Walking is a great exercise to get in shape?
7. I’m diabetic. I should avoid sugar, but refined flour (Maida) is okay for my diet?
8. Nuts are high in fat, and thus bad for you?
9. Running is only for kids and athletes?
Answers are given below -
If you score:
0-3: This is the average score for this fitness quiz. Don’t believe any information without understanding why it is so. You should read the explanations below to understand better.
3-6: Congratulations, you are above the average fitness awareness levels. Read the answers below to understand more.
6-9: You are well aware of fitness information. You should educate the people around you with this information. Hope you are using your knowledge of fitness information to your benefit.
6. Partly True
8. Partly False
Answer Explanations -
1. Yoga has some toe touching exercises. From that a common myth has spread in India that toe touching will help lose fat from the belly. But what does toe touching do?
- Every time you bend to touch your feet, you stretch your back muscles, and compress your belly. So, your belly fat is getting compressed.
Now, think about an analogy – take a rubber ball. Compress it 20 times. Has the rubber reduced? Similarly, by compressing your fat, it doesn’t reduce. You might burn some calories doing this, but that calorie burn is minimal.
2. Potatoes are very healthy vegetables – they’re loaded with energy providing carbohydrates, fiber, protein, iron, Vitamin C and other minerals. They Glycemic Index of a potato is not high.
But potatoes absorb fat, so depending on the cooking process they might absorb the oil/butter. So, its the potato concoction that can be fattening, but not the poor spud by itself.
3. Many meats like fish and chicken are high in protein, and low in saturated fat (bad fat). The protein helps to build muscle, which in turn burns calories.
Again, the cooking process might make it fattening. If you eat butter chicken, its not the chicken itself that is fattening, but the curry that is loaded with cream and fat.
4. Crunches help you work those abdominal muscles, but not lose fat on that belly. Read on to see why crunches won’t help you get that six pack.
5. Banana and milk are not fattening. Both banana and milk have a relatively low Glycemic Index, so its not the carbohydrate content that makes you fat. The total calories from this concoction are lower than a bag of chips. Besides, it provides you with lots of nutrients.
6. Walking is an exercise and may help you burn calories. But the calorie burn is not significant enough to make a big enough dent in your fat loss plan.
Also, your body gets used to walking very fast, so it burns fewer calories when walking the same distance. What do you do then? Read to find out how to overcome weight loss plateau!
7. Maida (refined flour) has a very high Glycemic Index, and has the same effect on your body as sugar.
8. Nuts are loaded with unsaturated fat (good fat) and have cholesterol lowering power, along with protein.
9. Most adults in India assume this. But why should running be limited to kids and athletes. According to a recent study, running can actually help you live longer and healthier.— this article is written by a dietitian @ FitHo