Approaching the turn of the year, many people are starting to make resolutions in 2022. One of the most common goals that many people set is to live a healthy and healthy life. lower body weight.
If you’ve decided to burn more calories and boost your energy in 2022, consider making walking a part of your plan. Here are some walking tricks that can help you lose weight.
Because consistent walking is a great way to complement your weight loss efforts and burn more calories each day.
“Walking is the ideal choice when it comes to physical activity. It doesn’t require any special skills – everyone knows how to walk. It’s low impact and safe,” Cedric Bryant, president and chief science officer of the American Council on Exercise, told Today.
According to him, walking is a fantastic way to start exercising and burn fat right away for fitness beginners.
Bryant suggests walking at least 45-60 minutes every half day to really unlock the weight loss potential of regular walks.
Better yet, your usual walk around the neighborhood doesn’t have to feel like exercise at all. Instead, think of walking as a time to relax and catch your breath. That way, you’ll get a nice pause and some movement.
“I use walking on a personal level when I’m writing an article or editing a book—when I’m stuck, I’m out and about,” Bryant adds.
While walking is a great start, there are a number of additional tricks you can apply to burn more calories while walking. Anything?
Here are five walking tricks to lose weight.
1. Walk in the afternoon
As reported by Eat This, Not That!, research reveals that our bodies tend to burn more calories in the middle of the day. This particular study, published in Physiological Reports, tracked a group of men who were overweight when they exercised in the morning or late afternoon.
Participants who were active in the afternoon ended up losing more body fat than those who did the same routine in the morning.
In addition, people who exercised in the afternoon also saw better improvements in blood glucose control and insulin resistance.
If you’re feeling sluggish in the afternoon, consider having a quick coffee before your walk. Recent research published in the Journal of the International Society of Sports Nutrition found that enjoying a strong cup of coffee about 30 minutes before physical activity results in an increase in the rate of fat burning—especially in the afternoon.
“The combination of acute caffeine intake and moderate-intensity exercise in the afternoon appears to be the best scenario for individuals wishing to increase the amount of fat consumed during continuous aerobic exercise,” conclude the study authors.
2. Fast walk
Brisk walking is said to always help in terms of burning fat and calories. Studies published in Medicine & Science in Sports & Exercise confirm that a faster pace means more calories burned.
3. Change speed
The study, published in Biology Letters, reports that changing a person’s walking speed can result in up to 20 percent more calories burned than just maintaining one pace.
“Changing one’s kinetic energy requires more work from the legs and the process of course burns more energy,” explains first study author Nidhi Seethapathi.
“How do you walk in a way that burns more energy? Just do weird things. Walk with a backpack, walk with weights on your feet. Walk for a while, then stop and repeat it. Walk in the opposite curve of a straight road,” added study co-author Manoj Srinivasan, professor of mechanical and aerospace engineering at The Ohio State University.
4. Walk on an incline
Another way to ensure extra calories are burned is to add some uphill walks while walking.
It may not be fun, but the extra effort expended on moving vertically can help speed up weight loss results.
5. Add some exercises
Adding some resistance training to your walking routine is another great way to speed up fat burning.
Every five minutes or so, take a break from walking and do a few squats, push-ups, or lunges.
Why take time for strength-building exercises? Resistance training not only burns calories and fat, but people with more muscle tend to burn more calories, even when doing nothing.
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