Generally speaking, in order to achieve a certain weight loss effect, the pace of walking must be medium and fast (10 minutes, 1000 steps or more), and the duration of each time must be more than 45 minutes to achieve weight loss effect. Take a walk to lose weight: 1, lose weight quickly two hours after dinner. First of all, speed is important. You can choose 12 minutes to walk 1.5 kilometers, then walk at normal speed 10 minutes to recover, then walk at this speed for 4 kilometers, and then walk at a constant speed 10. 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. Walking can be done anytime and anywhere, but the effect is different at any time. 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 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. Walking posture: 1. When walking, the heel hits the ground first, which can avoid the center of gravity falling on the calf and causing edema. 2. When striding, the heel hits the ground first, the center of gravity is completely transferred to the front foot, and the other foot is lifted again, which is less likely to cause edema. 3. When going up the stairs, you can step two steps at a time according to the height of the stairs, which can tighten the muscles of your hips and legs. 4. When stepping on the stairs, the heel should land first, which can avoid the center of gravity only falling on the calf, resulting in radish legs. Note: When walking, you should get used to abdomen, and naturally lift your hips when abdomen is closed, so as to avoid protruding abdomen and sagging buttocks for a long time, and your figure curve is also beautiful. And often wearing high heels or walking on tiptoe, the center of gravity will fall on the calf, which is easy to cause edema or radish legs; Therefore, when stepping forward, let the heel land first to avoid calf edema. To prevent the body from being out of shape, remember to keep the upper body and hips vertical when going upstairs or walking, which can prevent pelvic displacement; And I am used to following the ground with my feet, which can prevent the calves from getting thicker. If you want to beautify the muscle lines on the hips and the back of your calves, you can climb two steps at a time to make your calves slimmer.