Can you lose weight by walking every day?
It's hard to lose weight by exercise, and you can't stick to it. What should I do? Tell you a good way, as long as you walk, you can achieve the effect of burning fat and slimming. Japanese medical doctors believe that compared with strict diet management and strenuous exercise, walking-based slimming method is more effective for people who lose weight but don't put too much pressure on themselves.
How to lose weight by walking? Take walking as the basic exercise to lose weight.
A. Disadvantages of strenuous exercise
I don't know your limit
Many people are not sure how much their bodies can bear when they exercise, including the degree of wear and tear on knees and ankles caused by these strenuous exercises. If you exercise hard when you feel reluctant and uncomfortable, it is very likely that your body will be in an anaerobic state, which is not conducive to the burning of fat.
Easy to fall into extremes
Too intense exercise or too much exercise will undoubtedly do great harm to the body. Both athletes and ordinary bodybuilders, especially those who need to lose weight, should master reasonable exercise. If you don't exercise properly and don't know how to stop, sometimes you will get twice the result with half the effort and fall into extremes.
There will be overeating after exercise.
Engaging in strenuous exercise consumes liver sugar stored in muscles. After eating sugar, blood sugar will drop, and the result of fasting will make the appetite more vigorous. Therefore. After strenuous exercise, you will increase your calorie intake and get fat. In contrast, activities such as commuting or shopping are mostly walking, so they can consume fat. Because such activities will not lower blood sugar, nor will they greatly increase appetite.
B. the benefits of light exercise such as walking to lose weight
There is little pressure.
Walking is a gentle exercise that doesn't require much physical endurance. As long as you keep walking every day, you can achieve the effect of losing weight. There is no pressure on people who are usually busy at work, especially office workers.
Easy to complete
Most obese people usually don't walk, but walking is one of the easiest ways to overcome obesity. You don't need to exercise so hard, you can consume calories as long as you increase your activity in your daily life.
The fat burning efficiency is not low.
For example, if a person weighing 60 kilograms walks about 4 kilometers per hour, the calories consumed are about 249 calories. If you want to burn a catty of fat, you need to consume about 3500 calories.
Let's calculate how long it takes to burn 1 kg of fat:
3500 kcal/hour = about 14.5 hours.
So, that is to say, if you lose weight by walking for 2 hours every day, you will lose 8.3 pounds in about 2 months. Think about it, just walking, you can lose weight invisibly, and the efficiency is still high.
C. Three secrets to improve the efficiency of walking to lose weight
1. Change the way you breathe
Generally speaking, when walking, the chest will expand and contract from time to time, which belongs to "chest breathing", but you can change it. Keep expanding your chest when inhaling, and deliberately contract your abdomen when exhaling.
This kind of breathing will unconsciously use a lot of muscles and diaphragms between the ribs in the chest, so just breathing for 5 minutes will make the abdominal muscles ache the next day. Accustomed to this way of breathing, I can use it freely when sitting and talking to people, not to mention walking.
2. Keep your knees straight and your heels on the ground first.
This method is a way of walking in the previous martial arts. Step on the soles of your feet firmly, and lifting your feet is like pulling the ground up. This allows you to move to the large muscles behind your hips and thighs.
Because he takes the biggest steps and walks the fastest, he will soon catch up with the people in front, and he will walk with his head held high and full of energy. If you insist on walking in this posture, you can improve the intensity of burning fat and help reduce the fat in your internal organs as long as you walk for 5 minutes.
Walk in thin clothes
In order to lose weight, some people walk in sweaty clothes, and when they sweat, they feel that they have the effect of burning fat. After walking, I stood on the scale and weighed it. I really lost weight, so I thought I lost weight. However, this is counterproductive.
If you walk in sweaty clothes or heavy clothes for a while, your body temperature will rise and you will feel hot. This is the thermoregulation center will start to operate, leading to hypothermia. As a result, although I sweated a lot and lost weight, I just lost water and didn't burn fat. After walking and drinking water, I immediately regained my original weight, so try not to wear too many clothes when walking.