![Women walking outdoors](https://hips.hearstapps.com/vader-prod.s3.amazonaws.com/1729179073-416koC2vMDL._SL500_.jpg?crop=1xw:1xh;center,top&resize=980:*" alt="A group of women walking outdoors ")
Slow and steady wins the weight loss race?
That’s what a new study suggests when it comes to walking and shedding those extra pounds for women over 50. It turns out that a leisurely pace might be more effective than speed-walking for fat-burning.
Researchers from the journal Nutrients tracked 25 postmenopausal women over 15 weeks. They found that women who took their time, strolling at 3.2 miles per hour for approximately 54 minutes, lost more than twice the fat compared to those who power-walked at 4.1 miles per hour.
Intriguingly, the fast walkers didn’t see any weight loss until they reached the 30-week mark. This suggests that slow and steady might truly be the path to sustainable fat loss for women in this age group.
But how does this happen? The study authors admit they don’t have a definitive answer. Though, they theorize that fast walking might lead to the body primarily utilizing glucose (blood sugar) for fuel, potentially at the expense of burning fat. It’s also possible that slower work-outs allow your body to tap into fat reserves more efficiently for energy.
So, what does this mean if you’re trying to shed a few pounds?
Instead of breaking into a sweat with high-intensity bursts, consider turning your walks into enjoyable strolls.
"Just do what you can, when you can," advises Albert Matheny of SoHo Strength Lab, a strength coach and specialist in fitness nutrition. "Your steps add up over the course of your day, so embrace those small opportunities to move!"
