Walk- If you wish to lose weight and have a busy schedule without enough time spent in the gym then the walking program is your best bet. It has less impact and could easily be accommodated on busy schedules.
Top 11 Ways to Walk to Lose Weight Faster:
These 11 walking methods will help you lose weight and burn calories.
1. Walk More All Day:
To get fit, the best method is fast gait training. Try walking with an agenda of at least 30-45 minutes a day for at least 4-5 days. If your wish is to lose some weight, then you can put in a short walk of 20 minutes or less somewhere during the day.
Walking for even a couple of minutes post a meal can help regulate your blood sugar and rev up your metabolism and ward off food cravings.
It also quickens your metabolism.
Walking is a preferable alternative for driving, for day-to-day tasks.
If you feel anxious or depressed, go for a walk. It can improve your mood and burn a few calories
Always take the stairs, not the elevator.
2. Strengthen
You could walk more quickly than the park to speed you up. With such a walking pattern, you can burn more calories and achieve a higher heart rate. Apart from this, Ohio State University research indicates that the variation of your pace during training can burn as much as 20% more calories than maintaining a steady flow.
A 30-second break must be taken every 5 minutes of the walk. Walk as fast and comfortably as you can without running. Then take a 30-second recovery walk.
3. Hit the Hills:
You can include the hills in your hiking program through walking the hilly trails. Walking uphill consumes more calories, builds lower body muscles, and accelerates your metabolism.
If walk path is not accessible around you, then workout on treadmill or stairs. Change the Technique. While climbing, lean forward and take short steps. Bend the knees more than usual.
4. Use your Arm:
It sounds far-fetched perhaps, but it does increase movement in your arm as you walk. That helps you to move faster, to add some upper body strength, and to burn more calories than the average swing of the arm.
Use these tips and master your arm swing technique.
Bend your arm 90 degrees
Have both arms extend behind your body in the most natural and acceptable way possible
Hands at the level of the chest.
5. Focus on Form:
Pay attention to proper posture and you’ll improve training and burn more calories while avoiding fatigue and common gait-related injuries. Keep your back straight, your spine long, your shoulders level, and scan the horizon for proper head-neck alignment.
Notice how you hit the ground with your feet. As Dr. Graver illustrates, for one, “the heel must strike on the ground in order to create shock and to reduce stress on the joints.”.
Michael Glibber is an orthopedic spine specialist who is also board-certified. Grevers say they need to push their feet forward and can “push their toes out with their toe flexors.” If you take just a few minutes to check the form, you could walk workout and burn more calories.
6. Set a Goal of Steps:
Goal setting helps keep you motivated. A good goal for me as a walker would be to increase the number of steps that I take in a day. You can increase your pace by simply cutting down on stride length, thereby making walking easier.
Good enough to beat the target of speed and distance as fast walking may take a wrong turn and cause injuries if not done properly. For weight loss, you should work for 10,000 steps daily. Therefore, you can increase as much as you need.
7. Consume Low Calorie:
Walking is an ideal stress-reducing exercise that improves your health and strengthens your bones and muscles. However, if you really want to lose weight, then you have to focus on your diet.
Start with lean proteins and vegetables and limit the processed and sugary foods. Counting daily calories allows you to lose weight faster and safer than choosing one of the many fad diets.
8. Add Strength Training:
A good way to break up your walk, strengthen your muscles, and burn more calories is to incorporate weight training during your workout.
9. Avoid Surgical Sports Drinks:
Another common mistake exercised by walkers and other endurance athletes is the utilization of sweet sports drinks during training. Such drinks are very calorific and may compromise your athletic performance. If you have exercised for over 90 minutes, then work out in shorter and less strenuous exercises.
10. Playlists for a Walk:
If you are always alone, it can be challenging to stay focused on and keep up pace while walking to burn those added calories. You can listen to the music of those days that you fancy an extra push. Brilliant playlists can surprisingly motivate you and drive you to walk faster without feeling boredom.
11. Recovery is essential:
Consistency means weight loss through all activities, so this means regular walking. To achieve that, you need to reduce the incidence of injuries, illnesses, and muscle aches. You can exercise more often and burn more calories by taking your recovery more seriously between workouts. This includes ice pain, foam rollers after a workout, and an otherwise healthy diet.