An expert has revealed the simple change can help shred a pound a week. For those aiming to lose weight, introducing a slight alteration in your walking pattern could substantially enhance the calorie-burning process.
Shedding those extra pounds often seems like an insurmountable task, particularly when confronted with rigorous diet restrictions which many find hard to maintain. Alongside maintaining a balanced diet, it’s crucial to keep up a consistent exercise routine.
But what if you are pressed for time?
Coinciding with the National Walking Month, now might be an ideal time to incorporate walking a seemingly simple fitness regimen, recommended by the NHS into your daily routine.
“Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier,” says the NHS. Walking briskly and incorporating alternative techniques are key factors, reports the Mirror.
Such methods not only burn surplus calories but also contribute to cardiovascular health.
Bear in mind that weight loss ultimately boils down to how much effort you put into your workouts, the duration of your walks, and whether you’re also maintaining a calorie deficit that is consuming fewer calories than you burn. Numerous studies suggest that just a 30-minute walk daily can significantly cut down on body fat.
The real game-changer, however, lies in perfecting the technique.
If you’re just strolling along, you’re unlikely to burn enough calories to make a real difference. However, short bursts of faster walking, known as interval training, or walking with weights or on an incline can significantly increase the calorie burn.
Denise Miklasz, a personal trainer at Northwestern Medicine Crystal Lake Health and Fitness Centre, recommends including “30-60-second bursts of faster walking every three to five minutes, followed by a 30-second recovery walk”.
She explained to Popsugar: “The intensity at which you walk plays a key role in helping your body burn more calories and improve your cardiorespiratory system. An interval-training workout will continue to burn more calories after your workout due to a physiological effect called excess post-exercise oxygen consumption, or EPOC. EPOC is sometimes referred to as the ‘afterburn effect'”.
To lose weight, you need to be in a calorie deficit. According to Denise, one pound is equal to 3,500 calories.
So, to lose 1lb every week, you need to reduce your calorie intake or increase your calorie expenditure by 3,500 calories, which experts consider a safe and healthy goal. In other words, you need to burn an extra 3,500 calories or remove 3,500 from your diet, spread over the whole week.
According to the NHS, the physical activity guidelines for adults aged 19 to 64 is 150 minutes per week. As a general guide, an average man needs 2,500 calories a day, while a woman needs 2,000, but this could vary depending on your age, weight, height and activity level.