Hello my dear friends. How much do you walk? I’m sure few people have thought that regular walking can be useful for losing weight. After all, we go to work, school, and shopping without losing weight. The whole point is that you need to walk correctly. Let's look at what factors influence efficiency. And also the speed of your movement. So, walking for weight loss reviews, results and studies.
This type of physical activity is natural and therefore has virtually no contraindications. But there are a lot of positive effects on the body. In 2014, a study was conducted by Indiana University on the effects of walking on the body.
Even 2-3 walks a day for 5 minutes prevent dysregulation of vascular tone. Such disorders accompany all those who lead a sedentary lifestyle.
Studies have proven that 20 minutes of walking reduces the risk of premature death by up to 30%. This is especially true for sedentary people. I don’t want to scare anyone, but minimal physical activity leads to disastrous consequences. I advise you to read about the dangers of a sedentary lifestyle.
But let's get back to walking. Systematic walking improves metabolism and prevents physical inactivity. In addition, they help improve blood circulation in the spine. As a result, the nutrition of its structures improves. Bone tissue becomes denser, and intervertebral discs become more mobile. As you can see, this simple aerobic exercise has a lot of advantages.
Reviews and results of those who have lost weight
On the Internet I found a lot of positive reviews about walking. At the same time, no special knowledge or skills are required.
Anechka: I got a dog. Whether you like it or not, I walk through the forest every day for 1-1.5 hours. Lost 10 kg in three months.
Oksana : I walk from work at an average pace. takes about an hour. I like it when you walk and you calm down. It also removes fat from the thighs and buttocks.
Tina : Several years ago, thanks to fast walking, I lost 4 kg in a month. At the same time, I didn’t go on a diet, I ate everything. I walked for 40-50 minutes 4 times a week.
Adele : I also managed to lose weight through walking. I walked circles around the park with a stroller for 2 hours. I lost almost 7 kilograms.
Lenuska: I always walk very quickly. I run from work to take my son to kindergarten, we also go home on our own two feet)) So 5 days a week. In addition to this, I have 3 step aerobics classes. I can easily lose up to 4 kg in a month.
Natusik : I walk twice a week for 1.5 hours. I haven’t lost much weight yet, but my shortness of breath has gone away. The leg muscles also became stronger. I think I'll continue.
Asya : I also actively practice fast walking. A couple of times a week I walk like this for literally half an hour. She also began to climb the stairs home to the 5th floor. 5 days – minus 2 kg. The volume has decreased by almost 7 cm. I'm happy! If running is contraindicated for you, take up walking.
Murka : I work out on the treadmill for about an hour. Speed - 7 km/h. There’s not enough breathing space for jogging yet! But it’s a matter of time, a start has been made. The main thing is not to be lazy.
Marianna : I started walking to work. I walk at an average pace. I don't run, but I walk fast enough. In a couple of months minus 8 kg. I have a break on the weekend, I can sit with friends and eat well. Now my weight is 50 kg – I’m happy!
As you can see, everyone has results. If you have any doubts, I advise you to read the incredible results of a 30-minute walk.
Walking and mindful eating: how Rebel Wilson lost tens of kilograms
Rebel Wilson
Rebel Wilson, 40, declared 2020 her year of health. Since January, the actress decided to completely change her lifestyle in order to say goodbye to 20 kilograms. Throughout the process, she has been open with fans on social media and shared secrets about how she eats and works out. Fans of the star of the films “Bachelorette,” “Wedding Crash” and “Pitch Perfect” have long noticed the transformation, but in recent days the Internet has only been discussing Rebel’s “before” and “after” photos. We tell you how the star, who weighed more than 100 kilograms, managed to lose so much weight in just 10 months.
Nutrition
It all started last June when Rebel Wilson visited Austrian detox and wellness center VivaMayr and experienced “life-changing results” in just two weeks. Then the actress lost seven kilograms.
The menu at the detox center, which is located on the shores of Lake Wörthersee, is based on foods high in alkalis, such as fish, vegetables and sheep's milk yoghurts. There, the actress learned about the Mayr Method (named after the Austrian physician Franz Xaver Mayr), an eating plan that aims to improve digestion through alkaline foods, mindful eating, and intermittent fasting.
The diet is based on reducing snacking, gluten and dairy products, as well as developing certain eating habits, such as chewing food for a longer period of time (chew each bite 40 times).
The Mayr Method was developed by a physician more than 100 years ago and is based on the assumption that people “poison” their digestive system with poor food and lifestyle habits. The expert proposed a therapeutic approach in which the intestines are cleansed, psychological blocks are identified and taken under control, which helps to maintain shape over time. Many stars followed this diet, including Karlie Kloss, Suki Waterhouse, Kate Moss and Cara Delevingne.
During the initial phase of the program, it is recommended that you fast to help cleanse your digestive system before following a diet that limits snacking, dairy, and gluten.
Another important aspect of Mayr's approach is mindful eating. Followers of the diet are advised to refrain from reading, watching TV, using phones and even socializing while eating. Mindful eating is thought to help people eat more slowly, respond better to the body's hunger and fullness signals, and eat less overall.
Rebel Wilson before losing weight
The distinctive feature of the Mayr method is that there is nothing revolutionary about it. He doesn't suggest major calorie cuts or cutting out a lot of foods, but rather some fairly simple rules, including avoiding mindless snacking.
I'm trying to cut out sugar and junk food from my diet, which will be hard after the holidays, but I'm going to do it! Who is with me on the path to positive change this year? — the star wrote her first post on this topic in January.
She said she focused on consuming healthy snacks and fiber. Wilson also prioritizes healthy alternatives over permanent restrictions.
When I was reaching for candy last night, I decided it would be better to drink a bottle of water. Remember, girls, you still have to pamper yourself (now I just do it once or twice a week and take bubble baths in the evenings), the actress said.
The Myra system includes sports. Exercise not only increases your metabolic rate, but also helps improve digestion, control your appetite, and manage stress (all of which are directly or indirectly related to weight control).
Sport
Wilson combines making more mindful food choices with vigorous exercise. The celebrity also plays sports seven days a week and walks 10 thousand steps a day.
It should be noted that it is okay to exercise every day, but balance and recovery are important. Listen to your body and take breaks and days off.
Rebel trains with famous Australian fitness trainer Jono Castana. The priority is high-intensity training. Jono recently appeared on the Sunrise morning show where he spoke about his protégé's fitness regime.
As it turns out, the actress does biceps exercises and shoulder presses to intensely burn calories. Rebel starts her workouts at the gym with strength exercises, squats and lunges, and ends with abdominal exercises.
The star has also picked up new hobbies such as surfing and hiking. The actress records her results in order to clearly see them and draw up a plan to stick to. Wilson constantly sets himself the bar: a certain number of kilograms per month. So far, the star’s final goal is 75 kilograms. Rebel weighed more than 100 kilograms when she played in the films “Pitch Perfect,” “Actively Searching,” “Dirty Rotten Scoundrels” and others.
Getting ready for a big week. This week has been very busy. But I got up very early three days in a row (at 6 o’clock) and went for a run. Even running a few 100-meter sprints is good enough to get your heart rate up. Although my “sprint” will probably seem like a slow jog to someone else. But I’m proud of myself and now I’m only three kilograms away from my goal weight,” explained the star of the comedy “Dirty Rotten Scoundrels” under a photo from the walk.
Even if you have to crawl towards your goals, keep going, it's worth it. Try to put in a little more effort, but every day... I know some days are frustrating as hell, you feel like giving up, you're annoyed at your lack of progress... but there are good things ahead of you. This year I want to get to 75 kilograms. This requires daily effort. There are always some obstacles, but I continue to work! — the celebrity motivates himself and his fans.
As for why she decided to radically change her lifestyle, one of Wilson's close friends told People that it wasn't about changing her appearance.
Her health journey is more about how she feels than her appearance. “She has more energy and more self-confidence, you probably noticed it from her sexy photos on Instagram,” the insider said.
It's not that I want to lose weight and reach certain numbers. The point is not that, but to figure out why I had a tendency to overeat. I had a job where they paid me a lot of money to be bigger. Sometimes it can play a cruel joke on you,” the actress said in an interview with The Sun.
Hiking, personal training, boxing classes - her fitness regime was intense, to say the least. This could not but affect the appearance.
However, recently changes have occurred in the personal life of the star. The other day she revealed her new boyfriend. He became the heir to a multi-billion dollar fortune - 29-year-old Jacob Bush. In 2016, Forbes ranked the Bush family as the 16th richest family in America.
Rebel Wilson with her lover
Rebel Wilson with trainer
Rebel Wilson and Anne Hathaway
What is walking like and how many calories can you burn?
There are several options - it can be fast, you can walk at a walking pace, as well as on the stairs. You can exercise on a treadmill. In each individual case, energy costs will not be the same. This means that different amounts of calories will be burned. I would like to give you examples of how many calories you will burn at different intensities of aerobic exercise.
Walking up the stairs
In order to lose weight while going up and down stairs, the pace must be fast. About the point where you can still talk, but your breathing is already labored. The number of calories burned will depend on your weight. Let me give you an example:
| Weight, kg | Consumption amount kcal/min | |
| climb | descent | |
| 60 | 5 | 3 |
| 70 | 6 | 4 |
| 80 | 7 | 5 |
| 90 | 8 | 6 |
The more you weigh, the more calories you will burn. On average, walking up stairs can burn about 350 calories per hour.
Race walking
This type of physical activity affects all muscle groups. Therefore, it allows you to burn about 400 calories per hour. At the same time, unlike running, it does not overload the heart muscle and joints. In order to lose weight, your walking speed should be at least 6-7 km/h. This is a fairly quick step, as if you are late for something. In a separate article, I compiled a convenient table of how long you need to walk in order to burn the required number of calories.
ARTICLES ON THE TOPIC:
- Tips on how to properly run on a treadmill to lose weight
- How many calories does walking burn in 1 hour and how to increase walking efficiency
- Incredible results from a 30-minute walk
When moving, your posture should be kept straight, your shoulders slightly lowered. When moving, the spine should be elongated. You definitely need to work with your hands.
Follow the steps, they should not be short. At the same time, not too long. So that you don't end up walking on straight legs. Correct walking in this case is with bent knees. During movement there should be a transition from heel to toe.
Walking in place
If you can’t go for a walk on rough terrain or in a park, you can walk at home. To do this, use an exercise - walking in place. This type of aerobic exercise perfectly strengthens the musculoskeletal system. As well as the respiratory and cardiovascular systems. This type of exercise also strengthens skeletal muscles and improves metabolism.
That is why it is effective for weight loss. True, if you practice regularly, at least half an hour a day. Be sure to actively move your hands. You should start with 10 minutes. Then you need to gradually increase the exercises to half an hour. For more intense weight loss, you will need to exercise 1-1.5 hours a day. You should take 50-60 steps per minute, then in an hour you will burn about 300 calories.
Walking with poles
This is Nordic walking. Its peculiarity is that you walk with sticks. This is a very effective way to lose weight. When walking this way, 90% of the muscles of the whole body are involved. Great, right? Therefore, calories are burned much faster than during a quiet walk. Scientists have calculated that such aerobic exercise is 45% more effective than regular walking without poles.
An hour of walking like this can burn 400 calories. You should exercise at least 3 times a week. You need to start with 20-30 minutes, gradually increasing the load. Read more in my article about Nordic walking with poles for weight loss.
Why walking is healthier than running
Walking is a less traumatic form of physical activity than running. It reduces stress on the knees, spine and joints, as well as the cardiovascular system. It is also more suitable for beginners and untrained people.
This is especially true for overweight women, since when running, the load on the knees, joints, and heart increases significantly.
Moreover, during the training itself we do not feel the consequences for our body - this will manifest itself with age. Therefore, running has many more contraindications.
Reviews from doctors and fitness experts say that walking is more beneficial for health. But in order for walking to be as effective for weight loss, energy costs will have to be equalized. You will have to walk longer - 1 hour of walking at an average pace is equal to 30 minutes of running.
How and how much you need to walk to lose weight
If you really want to lose weight, you need to follow some rules. Start aerobic exercise at a comfortable pace. Build it up gradually so that you feel tired and tense in your muscles after a walk. Be sure to include your hands in the process. Working more muscles and moving more intensely will burn more calories. And of course, don’t forget about posture - you need to keep your back straight.
Choose the right shoes. It should be comfortable, and even better, with shock absorbers. This way you won't overload your joints. Sportswear should not absorb moisture. Otherwise, it will not be comfortable to practice. In general, to raise the sports spirit, choose something bright and beautiful. So that in such a suit you would want to go out and play sports. To increase the effectiveness of your workout, you can purchase special breeches for weight loss.
How much per day should you walk? Start with 20-30 minutes, gradually increasing time and pace. The daily norm is 10,000 steps per day. This is the average you need to go through every day
It is considered correct to increase the speed of movement, and then gradually reduce it. Those. You should not immediately sit down to rest after a walk. You need to slowly move from intense to slow within 5-10 minutes. So that the pulse drops to 80-90 beats per minute within a few minutes. I recommend purchasing a fitness tracker so you can monitor the number of steps taken and calories burned.
How to walk correctly
- Warm up . Despite the reduced risk of injury, it is worth doing a couple of warm-up exercises for muscles and joints. Literally within 1-2 minutes.
Climbing stairs also helps you lose weight
- Technique. Be sure to maintain correct body position. The head looks forward, the shoulders are relaxed and lowered. The feet first stand on the heel, transferring the body weight to it, then to the toe.
Interesting: How to remove a double chin: exercises
- Intensity. Naturally, walking should be accelerated. To achieve a full health effect and lose weight. Start your workout at a slow pace and gradually increase it. You can alternate between fast and moderate speeds throughout your workout to avoid shortness of breath. You also need to finish your walk at a slow pace.
- Regularity. The ideal option is if you walk every day for 30-60 minutes. But if you don’t have time, you can reduce the training to 3 times a week with a duration of 1 hour.
- Time. What will be more effective: morning or evening walking? For weight loss, it is best to choose a workout in the morning, while the body continues to break down fats after an overnight break in eating. However, evening walking will also be effective, but not right before bed, but 1-2 hours before it. Choose the best time for walking based on your own schedule.
- Water balance. It is advisable to have a small bottle of water on hand to replenish the body's energy reserves. You can drink every 15 minutes - in small quantities and in very small sips. And, of course, you should also drink water after training.
Interesting: How much water to drink per day for weight loss
You can incorporate walking into your daily lifestyle. Then losing weight will be much easier.
For example, get off a couple of stops earlier and walk the rest of the way at a brisk pace. Or travel less by transport altogether, replacing it with walking (for short distances). And also give up the elevator and get into the habit of going up the stairs.
Or take it as a full-fledged workout, going out for walking in the park or other places with clean air. In the warm season, always try to get outside - this way the body will be saturated with oxygen, and the benefits of walking will only increase.
Another option is to run on a treadmill. Even without fresh air and picturesque views, this will not reduce efficiency. You can also improve the effect of walking by setting a special slope on the path - as if you were walking up a hill. If you regularly walk with an incline of at least 10-12%, you can lose weight much faster.
