Many people think that I don't lose weight by running 5 kilometers every day. Can you lose weight by walking with such intensity? Losing weight is the unity of calorie intake and calorie consumption. If you want to lose weight by simply controlling your diet without exercising, it will not be very effective to control your diet by exercising alone.
But in the case of ensuring a certain calorie intake, exercise will definitely lose weight faster than no exercise, including walking! Walking can also lose weight, but how thin can it be?
How long can I lose weight by walking every day?
According to related research, if you want to lose weight by walking, it is impossible to have a good effect by walking for about 15 minutes every day.
The biostatistics research center of the University of Geneva in Switzerland once said: If you walk 15 minutes every day, it will be of great benefit to people's heart and mental state. If you want to lose weight by walking, you need to increase the length and speed of walking.
Another study suggests that people who are losing weight should walk fast for 15 minutes every day and consume 100 kilocalories. But in fact, a brisk walk of 15 minutes is far from consuming 100 kcal.
It took the researchers five years to conduct this survey. The survey samples were Swiss adult men and women aged 35-74, 60 10 cases.
According to these people's daily fat burning plan, suggestions on the intensity of daily walking exercise are given. Participants were arranged to walk at a slow, moderate, fast and brisk speed 15-30 minutes, and different speeds corresponded to unreasonable metabolic rate and fat burning.
Through sample collection and comparison, the data results are as follows:
Adults (average) can only consume 9 kilocalories by walking slowly 15 minutes every day;
Adults (average) can only consume 25 kilocalories by walking slowly for 30 minutes every day;
Adults (average) can burn 36 kilocalories by walking 15 minutes every day;
Adults (average) can burn 129 kcal by walking for 30 minutes every day;
The final result of this survey is that the greater the intensity of exercise, the more fat you burn;
In other words, if you want to lose weight by walking, you must walk at a speed (more than 6,000 steps/hour) and last as long as possible for more than 45 minutes/time, in order to have obvious weight loss effect.
Walking speed is very important. As I said just now, walking speed is very important to lose weight. Take a brisk walk or stride for 30-45 minutes every time, and lose weight obviously.
Walking is almost with our daily life, anytime and anywhere. Just because you can walk to lose weight at any time does not mean that the effect is the same at any time. It is best to do it 2 hours after dinner, and the effect is the best.
Spread the time, the total amount remains unchanged. If the usual time is limited, you can spread the 30-45-minute walk time every day to different sporadic time periods, as long as the total length remains the same.
The distance of each walk should be between 5- 10 km. Beginners can reduce the distance first, and then gradually improve the intensity according to their own situation. The sooner the better, but you must do what you can. Walk at a constant speed in the early stage and change speed as much as possible in the later stage.
Be prepared for a protracted war, as long as you keep walking like this for 30-45 minutes every day, you will see obvious results after 2-3 months. In addition to losing weight, walking for more than 30 minutes every day can also achieve the effect of strengthening the body and prolonging life.
Walking is the easiest way to lose weight. Because it is simple, it is suitable for almost anyone. Similarly, because it is simple, it is easier to stick to food, and the little thing of losing weight can continue. The rest of the effect can only give time.