You hear a lot of people start running to lose pounds. But what if running is too much for you, or just not your thing? Plus, it’s an injury-prone sport, and if you have to stretch your foot on the couch, there’s not much movement.
No, it’s still better to go for a walk. Accessible, fun and (almost) safe. “But you don’t lose weight, do you?” maybe you will think now. Mal. Walking is very effective for burning calories, in an easy way to maintain.
Before you take a step, it’s good to realize that walking is not a panacea. It is a tool that can help you achieve your weight loss goal, as long as you consider other factors.
One of these things is: You only lose weight if you burn more calories than you put on. That means eating less, exercising more.
You can still walk that far, if your diet is out of order and full of unhealthy, high-calorie foods, don’t lose weight. It is important to drink enough water.
10,000 steps a day
Many people aim to take 10,000 steps a day. This idea started with Japanese doctor Yoshiro Hatano, who showed that people who exercise enough daily have better health. To express the minimum amount of exercise needed per day, I used to do this specific number of steps.
Recent studies show that taking 10,000 steps at a moderate intensity is more effective for your health than exercising three times a week, for example. In addition, more fat is also burned on the go than on fitness. This is because in physical form it burns mainly carbohydrates instead of fats. Only fat is burned with a moderate effort of 60 to 70 percent of the maximum heart rate.
So how long do I have to walk to lose weight?
Walking burns about 520 calories per hour. Fat burning starts after about 2,000 steps, which is equivalent to twenty minutes of walking. By using a pedometer, you can keep track of how many steps you still need, and currently most pedometers also immediately count how many calories you’ve burned.