How to Lose Weight Running or Walking
Exactly How To Lose Weight By Walking More
Taking at least three 20-minute-long walks per day should help you reach your step goal and lose weight, says Davis. In fact, in one study from George Washington University, people who walked for 15 minutes after each meal had better blood sugar control (which can crush cravings for more food after you just ate) than those who walked for 45 minutes at any point in the day. That means a lunchtime walk can prevent your usual 3 PM slump and the sugar cravings that go with it, she says.
Picking up the pace for 1-minute intervals gets your heart rate up and burns more calories, says Davis. After you start incorporating 1-minute intervals into your regular walking routine, you can increase the pace and duration from there. (Supplement your walking workouts with a healthy diet, likeWomen's Health'sBody Clock Diet.)
While walking faster, focus on swinging your arms, says Davis. The extra arm movement will help you burn more calories and build strength in your shoulders and core.
While your exact nutritional needs depend on a lot of factors outside of your steps per day, most women who are walking to lose weight follow a 1,200- to 1,600-calorie diet that's rich in protein, says Davis.
"If the main focus of your workout routine is low-intensity walking, your nutrition will have to be on-point for you to lose weight," she says. "Even though you're increasing your activity levels, you'll have to decrease your calorie intake," she says.
Yep, you've heard this one before. But all structured walking workouts aside, integrating more steps into your daily tasks (like parking farther from the door, taking the stairs, etc.) can help you hit your daily step goals and lose more weight, she says. "Over time, the little bursts of movement here and there really do make a difference," says Davis.
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