Ask anyone the best way to lose weight and one of the two things that they will tell you is “exercise”. The physical activity of any kind, along with a balanced diet is a key to lose weight. But there are cases when this exercise seems impossible for someone.
Unfortunately, there is no way to live healthy without exercise or any other type of physical activity. It reduces the risk of developing serious health problems such as heart problems, diabetes, and even cancer.
Not just the weight loss, exercise is very beneficial for maintaining a healthy weight. Walking is one thing that is a physical activity but not really an exercise. For many people, it is the least form of exercise but for the rest, it helps like anything.
Walking is good for your health. But do you know walk can help you to lose body fat particularly stubborn belly fat? This article explains how walking more often will make you lose your belly fat.
Walking burns the calories
A calorie is a form of energy that your body requires to complete all the chemical reactions taking place inside your body. However, there is a minimum number of calories required every day to keep these functions going. Anything that goes up to that limit will make you gain weight. Anything less than this number will make your energy deficient.
This daily requirement of energy varies from person to person. There are various factors that affect this calorie intake such as weight, sex, genes and activity level.
It is a general fact that you have to burn more calories daily than your daily intake. In this way, you will be burning the maximum of what you eat. The result is an overall weight loss.
Physical activities like walk accelerate the process of calorie burning. The modern lifestyle and work patterns may make you spend most of the time sitting especially in an office job. In such a situation, a moderate physical activity like the walk is very beneficial.
Otherwise, a sedentary lifestyle does not only contribute to weight gain but also it increases the risk of certain health problems. A regular exercise or walk will reduce this risk.
Do you know that walking only one mile that is roughly 1.6km makes you burn 100 calories? Consider it doing daily and you will see a noticeable change in your weight. In this way, walking helps you to burn calories that you have taken in the day.
Walking on incline and hills burns more calories than plain track. If you will increase the intensity and duration of the walk, you will burn more calories.
Walk makes you gain lean muscle
Lean muscle is the most desirable thing for all fitness freaks. When people cut their calories intake and lose weight, they sometimes lose muscle too. Exercise that includes regular walk helps the person to preserve lean muscle even when you lose weight. It is a very beneficial, which overcomes the problem of losing muscle during weight loss.
Regular walking burns stubborn belly fat
Belly fat is the most stubborn type, which takes so much time to go. There are so many people struggling with getting rid of the belly fat. Some of them have already met their weight loss targets but belly fat seems like an impossible thing to them. Even after repeating hardcore belly exercise, either they are unable to continue the intense training or unable to lose belly fat.
When this belly fat increases more than usual, it turns into obesity. Usually, a waist circumference greater than 40 inches (102 cm) for men and 35 inches (88 cm) for women is considered obese.
One of the most effective things that help against belly fat is a regular walk. The results are better if you do brisk walk instead of regular walk, which is walking and running with intervals. It works like a moderate cardio and helps the hard fat of the belly to melt. Eventually, you will get a slimmer waist.
Walk improves your mental health
Every thought that exercise can be a brain-boosting activity? Well yes, it surely helps to boost your mood and all brain activities. The physical activity, be it of any kind helps to improve the mood and reduces stress, which is a reason for many health problems.
The physical activity increases the release of hormones particularly serotonin and norepinephrine. These two hormones relieve the feelings of depression and stress. It also stimulates the release of endorphins, which makes the person happy.
All these benefits are obtained only through the simple walk. However, the experiences are even more improved when you follow a regular walk routine for a longer time.
The psychological research tells that if you find exercise enjoyable, there is a high chance that you will continue it for longer periods of time. It is a common fact that people stop doing things, which they don’t find enjoyable.
It happens especially for the hardcore exercise and resistance training. This makes walking an easier alternative, which is a moderate exercise. More you walk; more are the chances to prolong it for upcoming years.
Walking makes you lose weight
Gained a few pounds and not a fan of exercise? No problem when you have this option of walking with you. Many people that lose weight end up gaining it all back in less time.
The reason is that they don’t follow a maintenance plan to keep it regulated. In this case, the best is to do exercise regularly but some physical activities such as walking can also help.
Walking burns the calories without making you lethargic and sweaty. It also helps you to build lean mass, which burns fat and causes a significant drop in weight. Also, it improves your mood and the emotional mental stage is a lot more stable in regular walkers.
If you will incorporate walking into the daily life, it will contribute to your health goals in the longer run.
How to incorporate walking into your daily routine?
Being active has so many benefits including health, mood, reduced risk of diseases and overall a better life. For all these reasons, it is recommended that everyone should walk for at least 150 minutes per week as a part of a moderate intensity exercise.
It means that you should walk 2.25 hours per week or 10 minutes at one time. This is the minimum that is expected from you to meet the health and fitness requirements. Doing more or with a greater intensity will obviously show better results.
There are so many ways by which you can achieve this target. Some of them are as follows.
- Use a step tracker or Fitbit to count your daily steps.
- Make a habit of a brisk walk in morning or evening.
- Always walk for at least 10 minutes after lunch and dinner.
- Ask your friend or family member to join you for a walk.
- Take your dog with you on the walk.
- Spend time with people during walk instead of meeting them in café.
- Prefer to walk when you have to go to the nearby market or pharmacy.
- Walk to your workplace if that is convenient.
- Take the stairs and not the elevator to reach your required destination.
Following these easy steps will help you to develop a habit of walking. It will make you active and healthy with a balanced weight and no more belly fat.