Everybody can benefit from walking because this activity can help you lose weight, tone your body, and give you more energy.
Everybody can incorporate walking in their everyday life and see all the amazing benefits from it. You will not only lose weight, but you will also lower the stress levels.
Follow these 7 laws if you want to walk and lose weight:
1. Achieve the 15,000 steps a day
You should take 15,000 steps per day if you want to lose weight. You may think at first that this is a lot, but those steps count from the moment you get out of the bed, to the moment you go to sleep. Start with fewer steps, and slowly increase the amount.
Don’t worry about injuries, or feeling tired, because this isn’t an intense exercise.
2. Hike 3 times every day for 20 minutes
You can go on a hike three times each day for 20 minutes and you will reach the step goal. There is a research which proves that those who walked 15 minutes after every meal had a better blood sugar balance, than those people who walked 40 minutes at any time of the day. Therefore, when you walk after lunch you will not feel tired and you won’t have cravings for sweets.
3. Walk up the hill three times a week
When you walk uphill or up the stairs you will build muscles, and in that way your metabolism will become faster. When you have muscles you will burn more calories even when you are resting.
You can begin by walking three times per week uphill and gradually increase the intervals.
4. Do intervals of brisk walking
You can walk in a moderate pace and then speed up the pace for one minute. In that manner you will increase the heart rate and burn more calories. When you incorporate those brisk walking intervals to your routine you can slowly increase the duration of the intervals and the pace.
5. With each hiking add exercise
You don’t have to walk all the time to lose weight. You can take a break from walking and do some push-ups, squats, lunges, and other exercises which will speed up your heart rate and help you build more muscles.
6. Limit your daily caloric intake to 1600
When it comes to walking and losing weight, you will also need to pay attention to your daily caloric intake. Most women need to take around 1600kcal per day and have a diet rich in protein so they can lose weight while walking.
7. Take the longer route
If you think you can’t walk 15,000 steps per day, you can try using the stairs instead of the elevator, park the car further from your work and walk, walk your dog, etc.
All these small things will add to the number of steps you take per day and it will surely make a big difference.