Walking every day can lose weight? Walking can lose weight. Take 2 hours a day to calculate, it takes about 2 months to lose 8.3 kg. Think about it, just by walking, you can lose weight invisibly, efficiency is still very high.
Can you lose weight every day?
Exercise to lose weight is hard, can't hold on, what to do? Tell you a good way, as long as you walk to achieve the effect of fat burning and slimming. Japanese medical doctor believes that compared to harsh diet management and strenuous exercise, do not give yourself Big pressure, walking-based slimming method is more effective for people who lose weight.
How to walk to lose weight? Take walking as a basic exercise for weight loss.
a. The disadvantage of strenuous exercise
Don't know your limits
Many people don't know how much their body's ability to withstand during exercise, including the degree of wear and tear on these parts of the knees, ankles, etc. If you feel stubborn and uncomfortable, you still have to exercise yourself. It is very likely that the body will be in an anaerobic state, which is not conducive to the burning of fat.
Easy to fall into extremes
Too much exercise or exercise is too big, it is definitely a big injury to the body. Whether it is athletes or ordinary gymnasts, especially those who need to lose weight, they should have a reasonable amount of exercise. If the exercise is unlawful, do not know how to stop, sometimes I will get twice the result and get into extremes.
There will be a situation of overeating after exercise
When engaged in strenuous exercise, it will consume the glycogen stored in the muscles. When the sugar is consumed, the blood sugar will drop. The result of fasting will make the appetite more vigorous. Therefore, after strenuous exercise, it will increase the calorie intake, but become fatter. Here, activities such as commuting or shopping are mostly walking, so they can consume fat. Because such activities do not cause blood sugar to drop, they will not increase appetite.
b. Advantages of walking and other light sports
Small pressure
Walking is a kind of relaxation exercise. It doesn't require too much endurance. As long as you keep walking every day, you can achieve weight loss. There is no pressure on people who are busy with work, especially office workers.
Easy to complete
Most obese people do not walk often, but walking is one of the easiest ways to overcome obesity. It is not so hard to exercise, as long as you increase the amount of activity in daily life, you can consume calories.
Fat burning efficiency is not low
For example, if a person weighing 60 kilograms walks for about 4 kilometers an hour, the calorie consumption is about 249 calories. If you want to burn a pound of fat, you need to consume about 3,500 calories.
Let's count, how long it takes to burn 1 kg of fat:
3500kcal ÷ (240kcal/hour) = about 14.5 hours
So, that is to say, if you lose weight by walking, you can reduce it by 8.3 pounds in 2 months by taking 2 hours a day. Think about it, just by walking, you can lose weight invisibly. , efficiency is still very high.
c. 3 tips for improving the efficiency of walking
1. Change a breathing method
Generally, when you walk, the chest will expand from time to time, sometimes shrinking, belonging to 'chest breathing', but you can change one. When inhaling, keep the chest in a state of expansion. When exhaling, you must deliberately contract the abdomen.
This method of breathing will unconsciously use a lot of muscles and diaphragms between the thoracic ribs, so short breath for 5 minutes, the abdominal muscles will be sore every other day. After getting used to such breathing methods, sitting When you talk to people, you can use it freely, not to mention when you walk.
2. The knees are straight and the heels are first on the ground.
This method is a way of walking in the former martial arts. The bottom of the foot should be stable. When lifting the foot, it is like pulling the ground. This way you can move to the buttocks and the big chunks on the back of the thigh. muscle.
Because it is the biggest step, and walks at the fastest speed, it will soon catch up with the people in front, and it is very spiritual to walk up the road to expand the chest. If you keep walking in this position, just walk for 5 minutes. It can increase the strength of fat burning, and can also help reduce the fat of the internal organs.
3. Walk in thin clothes
Some people walk in sweat-wearing clothes to lose weight, and when they walk sweaty, they feel that they have the effect of burning fat. After finishing, they stand on the weights and weigh down, so they think they have lost weight. However, this way of walking will have the opposite effect.
If you walk in sweaty clothes or heavy clothes, you will walk away, your body temperature will rise, and you will feel hot. This is the body temperature regulation center will start to work, so that the body temperature will drop. The result is that despite a lot of sweat, the weight is reduced. However, the only thing that is lost is water, no burning to fat, after drinking the road, drinking water, and immediately returning to the original weight, so try not to wear too thick when walking.