You’ve probably heard that walking is a low-impact, accessible cardio exercise that offers many health benefits, like burning calories, improving cardiovascular health, and boosting your mood. However, the longer you do the same walking routine, the more likely your fitness will hit a plateau and losing weight will become more difficult. Fortunately, ETNT covers you. We talked with Rachel MacPherson, CPTan ACE certified personal trainer with Garage Gym Reviews, who shares top tips for experienced walkers to lose more weight.
Experienced walkers know that increasing the duration or intensity of their walks isn’t always enough to maximize weight loss. Incorporating these specific techniques into your routine can help you burn more calories, engage different muscle groups, and keep your metabolism in tip-top shape, helping you break that weight-loss milestone once and for all.
No matter your fitness level, we’ve rounded up 10 of the best tips for experienced walkers to lose more weight.
Choose the right time.
When you walk can have a significant impact on your weight loss results. Morning exercise, for example, has been proven to promote weight loss and reduce hunger.
“Morning walks can help you feel less hungry throughout the day, increase your alertness during the day, and improve your sleep at night, which is key to weight loss, and can even help you make healthy choices throughout the day,” says MacPherson. “Evening walks can help reduce the hormone ghrelin that makes you hungry, which means you’ll naturally eat less and lose weight.”
Use walking poles.
Using walking poles as an aid is a convenient and effective way to promote weight loss while you walk.
“Walking poles can be helpful for anyone, but they are especially helpful for people who are overweight or obese to improve their body composition, blood sugar levels and heart health,” says MacPherson.Research suggests that using poles can help you achieve faster and better weight loss results from your walking program by reducing body fat and improving the health of your lungs and heart while helping to build muscle in your arms and legs.
It is by progressing slowly but surely that we manage to lose weight.
Believe it or not, research indicates that walking for longer periods at a slower speed may help you lose more body fat than walking faster for shorter durations.
MacPherson explains: “A slower, more intentional walk can reduce stress levels and is more enjoyable. Stress can interfere with fat loss, and enjoying your workouts helps you stick with them, which means you’re more likely to lose weight.”
Add weights to burn extra calories.
Adding wrist weights to your walks can help you burn more calories without drastically changing your routine. The extra resistance helps strengthen your upper body while boosting your metabolism. You might even consider incorporating ankle weights.
“Wearing or holding weights on your arms can increase your calorie burn while walking, which can help you lose weight,” says MacPherson. “I don’t recommend using ankle weights because they can cause joint problems and muscle imbalances or increase the risk of trips and falls. Wrist weights can be uncomfortable for some people, so don’t use them if they’re not comfortable for you.”
Wear a weighted vest.
Wearing a weighted vest while walking can significantly improve your calorie expenditure while helping to build muscle mass in your legs.
“Wearing a weighted vest can increase calorie burning, promoting fat loss. One of the main benefits of wearing a weighted vest while walking is that it helps burn fat without decreasing muscle mass, which helps keep your metabolism higher for long-term weight management,” says MacPherson.
Do not avoid walking on slopes.
Whether you’re hiking outdoors or adjusting the incline of a treadmill, incorporating incline walking can dramatically increase calorie burn and muscle engagement.
“Walking on a treadmill or on an incline can help you burn more calories,” MacPherson says. “It can also help you maintain muscle during weight loss and keep your metabolism high. Plus, it’s easier on the body than running, but it burns more calories than walking on flat ground.”
Incorporate interval training.
Interval training, which alternates between periods of high-intensity activity and recovery, is a proven way burn more calories in less time.
“Incorporating short bursts of running or brisk walking into your routine can boost your metabolism and keep it elevated long after your workout,” says MacPherson. “Running/walking is great for beginners because it helps burn more calories than walking. It also promotes healthy sleep and stress management, which are big influences on weight loss. Sleep and low stress can help you stay motivated and make better choices about food and exercise.”
Add bodyweight exercises.
Adding bodyweight exercises to your walking workout is a surefire way to maximize results.
“When you go out for a walk, stop every few minutes or half a mile and do exercises like lunges, push-ups, and squats,” MacPherson advises. “These exercises use your body weight, which is more effective than walking for losing weight, especially body fat rather than muscle. Doing both types of exercises is a fantastic way to lose fat more effectively.”
Use music to get into the right frame of mind.
Listening to music while you walk can not only make your workout enjoyable, but it can also improve your performance. It can be upbeat music, but anything that motivates you while walking can make your walks much more fun and help increase calorie burn.
“A older study “I found that listening to upbeat music can increase your motivation to stick with your walks, so you’ll be more consistent and lose weight in the long run,” MacPherson says.
Brisk walking.
Put on your sneakers and go for a brisk walk!
“Brisk walking is a way to increase the intensity and overall calorie burn of your walks, up to [an approximate] “560 calories per hour,” says MacPherson. “Walking at a faster pace (about 3 mph or more) while swinging your arms puts more strain on your body and puts more strain on your cardiovascular system. It’s also easier on your joints than running and has similar health and weight-loss benefits.”
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