There are certainly a lot of workout options, but sometimes, doing something as straightforward as putting one foot in front of the other is just what you need in order to effectively lose weight.
Aim for 15,000 Steps Each Day
Regardless of your current step count, it’s always possible to increase the number of steps you’re taking each day. If you’re walking to lose weight, try to log 15,000 steps per day, 7 days a week. You don’t even have to worry about slowly working your way up to your desired step count. Walking isn’t going to over stress your body or make you more prone to injury.
Take Three 20-Minute Walks Per Day
When you take at least 3 walks of 20 minutes each (per day), you’ll not only be able to reach your step goal, but you’ll also begin to lose weight. A study conducted by George Washington University found that when participants walked just 15 minutes after each meal, they were able to better control their blood sugar than those who walked for 45 minutes at some random time during the day. Of course, preventing spikes and dips in blood sugar generally means you’ll experience fewer food cravings. This can certainly be an important benefit for anyone trying to lose weight. Just think, a short 15 minute walk after lunch can not only help you rack up those extra steps, but it can also prevent that mid-afternoon slump that often leads to sugar cravings.
Include Some Incline Walking for Weight Loss
Whether you up the incline on your treadmill, climb stairs, or walk uphill, getting some incline walking into your routine can help build muscle. This helps with weight loss because muscle increases your metabolic rate. With a higher metabolism you’ll naturally burn more calories, even when you aren’t exercising. Add incline intervals to your walking regimen 3 times per week, then gradually increase how often you use interval walking during the week.
Add Power Walking Intervals
During your walk, try to bring the pace up so you’re working as hard as you can. Keep up this more intense interval for one minute; you’ll dramatically increase the calorie burning benefits of your workout. As you start incorporating these 1 minute high intensity intervals into your regular walking routine, you should gradually increase your pace and duration.
When you’re working on the high intensity phase of your walk, be sure to swing your arms. This extra movement increases calorie burn while also strengthening your core muscles as well as your shoulders.
Kick It Up With Some Body Weight Exercises
Don’t make your walk just about walking, add in some body weight exercises to keep your metabolism revved for increased fat burning benefits. Every block or two stop and do some squats. If you see a park bench, stop for some triceps dips, or incline push ups. You can even do walking lunges as you make your way down the sidewalk. You’ll burn more calories while also building muscle, ensuring you’re getting the most from your walking routine.
Watch the Calories
The exact number of calories you need on a daily basis will depend on a number of different factors; however, if you’re walking to lose weight, it’s generally a good idea to keep calorie intake between 1,200 and 1,600 calories per day. Additionally, make sure that you’re eating a diet rich in protein. Protein is necessary for the body to repair and build muscle.
If you’re walking for weight loss, but your routine remains fairly low intensity, you’re going to need to decrease the number of calories you’re consuming in order to lose weight. Watch the calories and continue walking and you’ll begin to see amazing results.