Brisk walking is an excellent fat-burning activity. An hour of brisk walking will make your body dip into its fat reserves for energy, making you shed weight quite easily over time. Researchers from the University of Virginia found that women who did three shorter, fast-paced walks a week (plus two longer, moderate-paced ones) lost five times more belly fat than those who simply strolled at a moderate speed five days a week. Those power walking also dropped more than two inches from their waistlines, pared about three times more fat from their thighs, shed four times more total body fat—all without dieting.
To start with, carry a pedometer to check how much you walk on an average. For weight loss, first see how many steps you walk in a typical day and then set a goal of 2,000 more steps per day than the steps you take on an average. As you are able to achieve more steps consistently, increase your target goal by another 2,000 steps per day. Work your way up to 10,000 steps most days of the week. This is the most basic thing you can do on a daily basis that will help you lose the excess fat you carry around your midriff.
Also aim to rack up at least 45 minutes of walking on most days. To warm up, walk slowly for a few minutes before picking up the pace. Don't rush into it. 10 minutes of moderate walking followed by another 20 minutes of brisk walking twice a day is what I do. And there's a lot you can do to make your walks fun. Go to places you enjoy, like a park or shopping center. Make a friend or family member tag along so that you have someone to chat with, or listen to some of your favorite music as you walk.
I have a playlist of my favorite tunes that I listen to when I walk. It makes me look forward to my daily strolls and I'm less likely to skip on it. I also listen to some podcasts or TED Talks. This way, I'm utilizing my walking time to the fullest – not only am I shedding weight but I'm becoming more knowledgeable along the way. Just don't watch videos – I've tried and fallen in potholes, and bumped into people (and poles) all too often.
Another thing – if your walking workouts are always on the same route, at the same pace then switch it up. Change your walking workouts to get your body to build muscle and burn calories. I walk to work on most days and on those days I take the bus, I make sure I walk back home. I change the route every few days to prevent my walks from getting monotonous. And living in Kathmandu, changing your route is no problem at all since there are at least 10 different paths that lead home.
I started walking to work almost six months ago, and after the Indian blockade made buying gold seem like a better option than spending money on petrol, I started walking almost everywhere I had to go. It's easy in Kathmandu because there are shortcuts connecting all the places within the Valley. In the three months that I walked like crazy in Kathmandu, I lost eight kilos. Before that, I had lost around five kilos in three months.
However, what I've found is that it is very easy to over-replenish the calories lost by walking with a post-workout snack. While walking home, I tend to snack quite frequently because I'm walking and burning up fat, so surely I can eat a little. But a typical full-size energy bar is 300 calories which is just about your expected calorie burn during an hour-long walk. Don't use your walking workouts to justify eating when you don't have to. You'll be doing your body a great disservice that way.
When you want to shed serious weight, walking might not even come to mind. But it should. Walking is a smart long-term fitness plan, one that will get you to your destination with minimal effort, and it's easy on your pocket too – no exorbitant gym fees to deal with. However, it might not be as easy as it sounds (or I make it sound) right from the start, so hang in there. It gets easier with each step you take.
The writer weighed 74 kilos and has now dropped down to 50 kilos. If you have any questions regarding her experience, write to her at sharmaditi374@gmail.com and she will try her best to guide you in your weight loss journey.
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