These 6 walking tips help you burn fat faster, according to science – eat this, not that
It’s almost time for a new calendar, and with a fresh New Year invariably comes resolutions. This is the time of the year to take a real look at your life from all angles, whether professionally, personally or physically, and ask yourself what you want to improve. Many resolutions made in January will be long forgotten in March, but one of the most common goals people set for themselves is to lose weight.
If you’ve made up your mind to burn more calories and tone up in 2022, be sure to make walking a part of your plan. Often overlooked in favor of intense jogging or intense cardio circuits, a consistent walking program is a great way to supplement your weight loss efforts and burn many more calories every day.
“Walking is an ideal option in terms of physical activity. It does not require any specialized skills – anyone can walk. It is low impact and safe,” said Dr Cedric Bryant, president and scientific director of the American Council on Exercise. TODAY.
That’s right, walking is a fantastic way to start exercising and burn fat right away for fitness newbies. Dr. Bryant suggests walking for at least 45 to 60 minutes on a semi-daily basis to really unleash the weight loss potential of a regular walk. Best of all, 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. This way you will have a good breathing space and some movement. “I use walking on a personal level when writing an article or editing a book – when I’m stuck, I go out and walk,” adds Dr. Bryant.
In the same vein, this astonishing study published in the Journal of Experimental Biology highlights how the act of efficiently walking is a largely automatic brain process requiring virtually no tangible thought. So going for a walk won’t tire you mentally either!
While putting one foot in front of the other is a great start, there are a number of additional tips you can use to burn even more calories while walking. Read on to find out more, and then don’t miss the cult walking shoe that people are obsessed with.
Hate the idea of exercising in the morning? You’re lucky! If losing weight is your main motivation for walking, it may be up to you to take an afternoon walk. Research tells us that our bodies tend to burn more calories in the middle of the day. This specific study, published in Physiological reports, followed a group of overweight men as they exercised in the morning or afternoon. Indeed, participants who were active in the afternoon ended up losing more body fat than others performing the same routine in the morning. In addition, the afternoon athletes also saw greater improvements in both their blood sugar control and insulin resistance.
If you can’t help but feel sluggish in the afternoon, consider having a quick coffee before you go for your walk. Recent research published in the Journal of the International Society of Sports Nutrition finds that a good cup of java about 30 minutes before physical activity results in an increased rate of fat burning, especially in the afternoon! “The combination of acute caffeine consumption and moderate-intensity exercise in the afternoon appears to be the best case scenario for people looking to increase the amount of fat used during continuous aerobic exercise,” conclude the authors of the study.
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This is always helpful in terms of burning fat and calories while walking to pick up the pace a bit. This study, published in Medicine and science in sport and exercise, confirms that a faster pace results in more calories burned.
While the study referenced above concludes that running is ultimately more beneficial than walking for weight loss, that doesn’t mean you can’t burn more calories while maintaining a brisk walking pace. For example, according to Healthline, while a 155-pound adult will burn 176 calories walking at a pace of 2 MPH for 30 minutes, that same person can burn 232 calories in the same amount of time if they walk at a pace of 3. MPH. Likewise, a 180-pound adult will burn 270 calories walking at 3 MPH for half an hour, but can burn 409 calories if they pick up the pace a bit to 4 MPH.
Where exactly is the line between a brisk walk and a full sprint? The CDC suggests the “conversation test.” You should be able to speak, but not sing, while walking briskly. If you can barely speak while moving, you’ve gone on a run.
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Not crazy about brisk walking all the time? You might want to try changing your pace instead. This study published in Biology letters reports indicate that increasing your walking pace can result in up to 20% more calories burned than just maintaining a speed!
“Walking at any speed costs energy, but when you change the speed, you step on the gas pedal, so to speak. Changing the kinetic energy of a person takes more legwork and so on. process certainly burns more energy, ”says the author of the first study, 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 legs. Walk for a while, then stop and repeat this. Walk in a curve as opposed to a straight line, ”adds study co-author Manoj Srinivasan, professor of mechanical and aerospace engineering at Ohio State University.
Related: 5 quick cardio workouts that burn fat fast
Another great way to ensure that extra calories are burned is to add walking uphill or downhill. It’s no fun, but that extra effort put into vertical movement can help speed up weight loss results. According to Nutristrategy, while a 155-pound person walking at a pace of 3.5 MPH will burn 267 calories in an hour, they could burn 422 calories if they walked uphill for the same period at the same pace. Additionally, a 205-pound person can burn around 354 calories walking on level ground for a full hour, but can burn 558 calories if they walk on an incline instead.
Relevant research published in Medicine and science in sport and exercise also finds that a 150-pound person can burn 80 calories by walking a mile on level ground. If, however, the individual chooses to walk a mile uphill instead, their calories burned will increase by 60% (or 48 extra calories).
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This tip may require a visit to the store, but investing in a weighted vest is an effective way to increase the fat-burning potential of your daily walks. This American Council on Exercise study compared the calories burned while walking normally on a treadmill versus walking on a treadmill while wearing a weighted vest weighing 15% of the wearer’s total body weight. By wearing the vests, participants burned 12% more calories.
Another study came to similar conclusions, stating that “the use of a weighted vest may increase metabolic costs, the relative intensity of exercise, and the load on the skeletal system while walking.”
Related: Walking Mistakes That Kill Your Knees, Experts Say
Adding compound resistance exercise to your walking routine is another great way to speed up fat burning. Every five minutes or so, take a break and do a few squats, push-ups, or lunges. Why take the time to do strength training? Not only does resistance training burn calories and fat, but muscular people tend to burn more calories, even when doing nothing!
Further, consider this study, published in The FACEB Journal. In short, the researchers found that when our muscles are activated (via resistance training), it actually seems to trigger a process in the body that asks neighboring fat cells to speed up the fat burning process.
And There you go! These walking tips can help you reach your weight loss goals faster. To learn more, check out 10 Ways to Burn More Calories with Every Walk, Trainers Say.