Think you have to spend hours at the gym with high impact exercises in order to lose weight? Think again! While weight loss is 80% nutrition (you can’t out-exercise a bad diet, sorry!), physical activity still plays a role with losing weight and is important for overall health. In addition to being low-impact and an activity you can do anywhere, including inside your house, here’s 5 ways walking supports weight loss:
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1. Walking burns calories. Burning on average 100 calories per mile depending on your walking pace and heart rate, taking a walk around the block after lunch or dinner is a simple way promote your digestive system and burn calories. When you walk, your muscles contract and require energy to move your body forward. This energy comes from the calories stored in your body. As you increase your walking pace or duration, your body’s calorie expenditure also rises. Moreover, walking can boost your metabolism, making your body more efficient at burning calories even when you’re at rest.
2. Walking is a mood booster. By releasing endorphins (aka “natural mood enhancers”), walking successfully promotes feelings of happiness and reduces stress. This mood boost can reduce emotional eating, a common weight loss struggle for many. Furthermore, regular walking improves mental clarity and reduces anxiety and depression, making it easier to stay motivated and make healthier choices.
Healthy Tip: Change up your scenery by trying out new parks and walking trails.
3. Walking reduces belly fat. While spot reduction isn’t possible, walking does contribute to overall fat loss, including the fat stored in the abdominal area. When you walk briskly, your body burns calories, tapping into its energy reserves, which include the fat around your belly. Consistently walking can also help control insulin levels and reduces inflammation, both of which are factors that can contribute to abdominal fat accumulation. In addition, walking strengthens core muscles, improving posture and toning the abdominal area, which can lead to a flatter and more toned stomach over time.
4. Walking preserves lean muscle. Unlike some high-intensity exercises that may lead to muscle breakdown, walking is a low-impact activity that primarily burns fat for fuel, helping to spare lean muscle tissue. This is crucial because maintaining muscle is essential for a healthy metabolism and overall strength. Additionally, walking regularly can enhance weight loss by increasing your overall daily calorie expenditure, creating a calorie deficit that encourages fat loss. It’s a sustainable and accessible way to achieve weight loss goals without sacrificing muscle mass, making it an excellent choice for those looking to shed excess pounds while maintaining their strength and fitness.
5. Walking helps keep the weight off. If you’re prone to falling victim to losing weight and then immediately re-gaining it, walking is one simple and sustainable habit you should incorporate into your daily activities. Regular walking helps control appetite, manage stress, and improve mood, reducing the likelihood of regaining lost weight. Moreover, it boosts metabolism, making it easier to maintain a healthy weight. It’s a low-impact, accessible activity that can be incorporated into daily routines, making it a practical choice for individuals looking to keep weight off for the long haul. By making walking a consistent part of one’s lifestyle, weight maintenance becomes not just achievable but also enjoyable.
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