They say that sometimes the biggest of problems can be solved by the simplest of actions. This is quite true when it comes to walking for weight loss. Walking is not only the easiest but also one of the most effective ways to lose weight.
However, if you are expecting the results that walking can give, you need to prepare in a certain way. Contrary to what many might believe, there is no rocket science behind it. There are just a few simple things that you should know to get the best results.
Brisk Walk for Weight Loss
According to a study(1) published in 2002, a group of people walking at least for 30 minutes for 5 days a week have shown a significant decrease in body weight, percentage body fat, BMI, WHR, fat mass, fat-free mass, and diastolic blood pressure.
Walking is an energy-intensive exercise. Studies have shown that a person weighing 160 pounds can burn up to 100 calories by walking for 60 minutes. The number of calories also burnt changes with the pace. This means that a brisk walk for weight loss would be more effective than a slow, relaxed walk.
Preparing to Lose Weight by Walking
Now, let us take a look at how you can prepare yourself while walking for weight loss. You need to focus on the following aspects:
- The right attire
- The right shoes
- The time for walking
1. The Right Attire
You might want to invest a little bit on your attire when you are looking to taking up walking for weight loss. You are going to sweat a lot, and that alone can cause specific issues if you don’t have the right attire.
When it comes to the shirt, you should go for a simple, short sleeve shirt, preferably made from sweat-wicking materials. Skin-baring tops might look to be a good option, but they offer too much exposure to the sun. So, if you don’t want your skin to age fast, you should avoid such tops.
Now, let’s look at the pants. Your walking pants should also be made from sweat-wicking materials. You should avoid using denim or any other thick pants when you are walking for weight loss.
You should also make it a point to cover your head and apply a healthy dose of sunscreen, especially when running in the summer months.
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2. The Right Shoes
Shoes are the most important things you should focus on when you are walking for weight loss. Just make sure that your shoe has some space around your feet, to allow it to ‘breathe.’
Try to look for shoes that do not have a seam above the sole. This would reduce the chances of any irritation that you might have from sweat accumulation near the seam. Try to choose one with a light sole but with sufficient grip.
3. The Time for Walking
Anytime is suitable for walking for weight loss. Walking in the morning is generally considered to be the best. But you can walk whenever you feel comfortable.
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How Long to Walk to Lose Weight?
Well, it all depends upon your specific needs. In most cases, you should go for a brisk walk for weight loss for at least 150 minutes a week. The best routine is to walk for 30 minutes for 5 days a week. But, you can walk more on some days and less on others.
You should walk at a pace that exerts your body but should not put it under stress. Your heartbeat should be fast, but not too fast. An impressive measure of the right pace is that when you are walking for weight loss, you should be able to speak in full sentences but should not be able to sing!
So, these were some of the things that you should keep in mind when you are looking for walking for weight loss. Let us take a look at some of the most frequently asked questions.
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1. I Suffer from Arthritis. Should Walking for Weight Loss Help Me?
If you have arthritis or any such ailment, you should avoid brisk walking for weight loss. The best option is to consult your doctor to know whether walking would be the right thing to do.
2. Is Walking Enough?
Walking is just a part of the weight loss program. You need to supplement your walking with a healthy diet and get the desired result.
3. Can I Get Walk Only for Two Days for 75 Minutes Each Day?
Technically, it might work. But, you would have to wait for a longer time to get the results. It is better to divide your walking into at least 5 days to get faster, more effective results.
As said before, walking for weight loss is one of the simplest and the most effective ways to reduce weight. However, if you suffer from any ailments, it is better that you consult your doctor before taking up walking.
You need to choose the right attire, the right shoes, and the right time of the day to make the experience a pleasant one. We hope that you found this article to be useful and got the information to start walking for weight loss with confidence. Use the right technique and the right attitude and yes, keep walking!