Healthy weight loss is not an easy task. But it’s even harder when you try to lose too much, too fast. It requires taking small steps over a long period of time. Even losing 1-2 pounds per week will help you keep your new healthy habits and maintain your natural body shape for the long term.
Maintaining a healthy body weight produces health benefits like controlling blood sugar and improving blood pressure and cholesterol levels.
Healthy habits like eating less and more physical activity like walking are better long-term solutions for permanent weight loss, not short-term diets or programs.
In this blog post, we will explore healthy ways of losing weight gradually and steadily, as well as how these changes can be made into a long-lasting lifestyle.
A 30-minute walk is good for healthy weight loss.
If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you’ll burn.
This is according to new research published in “Medicine & Science in Sports & Exercise”. Researchers analyzed data from 30 studies involving 1,950 overweight or obese participants with no chronic health problems. Participants were compared based on how much time they spent walking each week and their usual walking speed.
The researchers found that those who increased overall physical activity burned almost 4 pounds (about 1.8 KG) more than those who decreased activity levels over one year. Participants who increased their weekly amount of 30-minute walks by 26% burned almost four pounds more than those who decreased their weekly 30 minute walks by 26%.
Those who walked faster also lost more weight. When walking speed increased by 30%, average weight loss was almost 8 pounds (3.6 KG) over one year, compared to only about three and a half pounds (1.6 KG) in those who walked slower.
Despite the findings, the research team still recommends increasing total physical activity for greater benefits when combining 30 minutes of faster walking with other 30-minute sessions of moderate-intensity activities such as gardening or housework every week for six months.
How can I make walk more interesting?
Walkthrough different places in your town. Walk somewhere new every day for a week! If you stay in the same place, walk on more than one route. Walk at different times of day or night! Walk under all types of weather conditions.
Walking with a dog
Walking with a dog can be more interesting than just walking alone. The walk may not only relax the body but also avoid loneliness and build relationships with other people who have dogs or love pets.
Walking with Partner
Walking with a partner is the most popular and common way of walking. Walking with your partner or just walking near him/her will increase your bonding and love more than anything else even if you are good enough friends.
Walk with the person whom you want to spend time with and are interested in talking about everything, sharing secrets, etc. The walk gives great pleasure but walking near your best friend or partner can give you double pleasure in walking. Walk with your friends, family members and relatives also increase the bonding.
In order to achieve the maximum benefit from brisk 30-minute walks, you may try to increase your pace as much as possible so that you burn more calories over time. This added effort will greatly increase the number of daily calories you burn resulting in additional weight loss benefits.
It also can prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes
Walking is an exercise with minimum equipment involvement. Therefore it is easy to do by anyone, even people with disabilities. It is not only good for health but also good for environmental protection as it does not cause air pollution like car driving or bike riding. It also does not require any expensive equipment except good-quality shoes and warm clothes if it is the winter season.
Don’t wait, try from today best of luck!