Walking for weight loss – benefits

Walking to lose weight? It seems too simple to be effective, but walking can be a valuable method of weight loss when combined with a healthy diet.

What are the benefits of walking for weight loss?

Burning calories

The number of calories you burn walking depends on factors such as body weight, walking speed, duration and terrain. The average walking pace for adults is 4.8 km/h. The faster you walk and the more you weigh, the more calories you burn. A person of average weight can burn about 150-200 calories in a brisk 30-minute walk.

Sustained weight loss

Unlike high-intensity exercise, walking is a low-impact activity that can be sustained for long periods. This contributes to gradual and sustainable weight loss, preventing the yo-yo effect often seen with strict diets and intense exercise regimes.

In addition, walking for weight loss is suitable for people with poor physical fitness, as well as for those with joint problems or obesity. Walking puts much less stress on the joints compared to high-impact activities like running.

Acceleration of metabolism

Regular walking can help boost your metabolism. By performing constant physical activity, the body becomes more efficient at burning calories. This metabolic boost can continue even after you’ve finished your walk, contributing to a higher overall daily calorie burn.

Blood sugar regulation

Walking helps regulate blood sugar levels by improving insulin sensitivity. This is especially helpful for people with type 2 diabetes or those at risk of developing diabetes. Walking helps to better manage the condition and prevents weight gain associated with insulin resistance .

Fat burning

Walking, especially at a brisk pace, can help reduce body fat. Aim to walk at a pace where you can still hold a conversation but feel slightly out of breath.

To increase fat burning, alternate between periods of brisk walking and slower recovery walking. For example, walk faster for 1-2 minutes, then return to your normal pace for a few minutes and repeat again.

Another way to burn more fat is by walking on an incline. Walking uphill engages more muscles and requires more effort, resulting in more calorie expenditure and fat burning. Look for routes that include hills or use a treadmill with incline settings.

Reducing stress

Walking outdoors has been shown to reduce stress and improve mood. This is important for weight loss, as stress and emotional eating can sabotage your efforts. A daily walk can help manage these triggers, providing a natural way to relax and improve your mental well-being.

Walking has many other health benefits, such as:

• improves cardiovascular health – lowers bad cholesterol, increases good cholesterol, lowers blood pressure, improves circulation
• tones and strengthens muscles, increases muscle mass
• improves memory, attention and overall brain function, which is especially beneficial as we age
• encourages social interaction – walking with friends, family or in groups can make the experience more enjoyable
• improves sleep quality – better sleep in turn supports weight loss by regulating hormones that control hunger and appetite
• reduces the risk of chronic diseases, including type 2 diabetes, stroke and some cancers, improving overall health.