In order to achieve a certain weight loss effect, you usually walk at a speed of about 5 kilometers per hour, and the pace must be medium and fast (10 minute, 1000 steps or more), and the duration of each time must be more than 45 minutes to achieve weight loss effect. We should also control our daily food intake and eat less high-calorie food. If we persist in this way for two or three months, we will certainly gain something.

Walking to lose weight:

1, lose weight two hours after meals.

First of all, speed is important. You can choose to walk at a speed of 1.5 km for 4 km, then walk at a normal speed for10min to recover, then walk at this speed for 4 km, then walk at a constant speed for10min, and so on. You can also keep walking for 30 to 45 minutes, or walk quickly. Keep the speed at about 120 steps to 140 steps per minute.

2. You can walk anytime and anywhere.

You can take a walk anytime and anywhere, but the effect is not always the same. For people who want to lose weight, the best time is two hours after dinner. Because the amount of fat increases to the maximum at this time, it is easier to lose fat when walking.

3. Keep the total amount of time unchanged.

If time is limited, you can also spread the concentrated walk from 30 minutes to 1 hour to various scattered time periods, but keep the total amount of time unchanged.

4, the distance of each walk

The best walking distance is about 5 to 10 km. You can also gradually reach this level according to your own situation. The faster the speed, the better the effect, but you should do what you can and gradually improve your requirements and speed according to your physical condition. Pay attention to the increase in quantity and don't run away. Step by step according to your own situation.

5. Keep walking every day

If you keep walking like this for 30 minutes to 1 hour every day, you will see the effect after 2~3 months. And according to the research of Harvard University, walking for 30 minutes every day can achieve the magical effect of losing weight and prolonging life. Walking is the most suitable exercise for healthy weight loss. In addition, the fact that walking is conducive to preventing aging and adult diseases and keeping healthy has attracted worldwide attention. In order to distinguish sports walking from walking in daily life, we also call the former "training walking". Many experts have also begun to conduct various studies and investigations on walking.