According to a2022 studypublished inNutrients, walking at any speed can support healthyweight losswhen combined with a calorie deficit.
“Usually, this means cutting 250 to 500 calories per day.
Walking offers more than just physical benefits.
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Read on for MacPherson’s tips on how to lose one pound a week by walking.
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Walk for 10 to 15 minutes after each meal.
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Walking after mealsis a simple yet effective weight loss strategy.
Arecent studypublished inSports Medicinefound that this activity aids in digestion and helps regulate blood sugar levels.
Taking a quick stroll around the block can add up and contribute to your overall daily activity.
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Getting in plenty of activity daily is more effective than doing one or two higher-intensity workouts per week.”
Incorporating short running intervals into your walks can elevate the intensity and calorie burn.
It’s a fantastic way to add variety to your routine and challenge your cardiovascular system.
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Adding resistance, like a weighted vest or backpack, can increase the intensity of your walk.
Added resistance is especially beneficial for building strength and burning more calories without dramatically increasing your workout time.
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Walk on an incline.
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Choose routes involving hills or use a treadmill with an incline feature if possible.
“Walking on an incline can also support muscle maintenance during weight loss to keep your metabolism up.
It’s also lower impact than running but burns more calories than flat walking.”
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Add bodyweight exercises to your walk.
Integrate bodyweight exercises like lunges, squats, or simple calisthenics into your walk.
Strength-based exercises are superior to cardio for losing weight, especially body fat instead of muscle.
Combining the two is an excellent, efficient strategy for fat loss."
