How Walking Can Help You Lose Weight and Belly Fat

– If you wanna stay fit and healthy, it's important to exercise regularly Now this is common knowledge, but it doesn't have to be some crazy, intense workout

Walking is a form of physical activity that's free, it's low risk and it's accessible to most people In this video, we're looking at how walking more often will help you lose weight and belly fat Modern living and working environments mean that most of us spend a lot of our days sitting, especially if you have an office job Unfortunately, a sedentary lifestyle can not only contribute to weight gain, it can also increase your risk of health problems Trying to get more exercise by walking more often can help you burn more calories and reduce these risks

In fact, walking a mile, or 16 kilometers burns approximately 100 calories, depending on your gender and weight But this is still a significant amount Now to increase the intensity of your walk and burn even more calories, try walking on routes with hills or slight inclines Walking burns belly fat

Storing a lot of fat around your mid section is a risk factor for diseases like Type Two Diabetes and heart disease One of the most effective ways to reduce belly fat is to regularly take part in aerobic exercise such as walking In this small study, obese women who walked for 50 to 70 minutes, three times per week for 12 weeks on average reduced their waist circumference by 11 inches or 28 centimeters and lost 1

5% of their body fat Other studies on the effects of walking briskly for 30 to 60 minutes have observed similar results Typically people are losing an additional one to two inches off their waists after 12 weeks compared to those who don't do any walking Walking can help you keep weight off Did you know that most people who lose weight end up gaining it back? However, regular exercise can play an important role in helping you maintain the weight lost

For example walking not only increase the amount of energy you burn day to day, but it also helps you build more lean muscle so that you burn more calories even at rest A recent review estimated that to maintain a stable weight you should walk at least a 150 minutes per week However if you've lost a lot of weight, you may need to exercise more than 200 minutes per week to prevent yourself from regaining it Regular exercise like walking is just so important for maintaining weight loss If you've done all the hard work to lose the weight in the first place, make sure that you stay active to keep it off

Walking improves your mood Super important Physical activity has been shown to improve your mood and decrease feelings of stress, anxiety and depression This isn't hippy-dippy stuff either It does this by making your brain more sensitive to the hormones serotonin and norepinephrine

These hormones relieve feelings of depression and stimulate the release of endorphins, which make you feel happy This is a great benefit in itself However, experiencing an improvement in mood when you walk regularly might also make the habit easier to keep up with Basically, we'll exercise less if we don't enjoy it, which can often be the result of the exercise being too demanding or just really unpleasant This makes walking an excellent choice, as it's a moderate intensity exercise and is usually something you can do with someone else

This is likely to motivate you to walk more, rather than give up so if you can find a walking buddy or two, even better How to incorporate more walking into your lifestyle Ideally you should aim to walk for around 25 hours per week at a brisk pace I've got some ideas here that might help you to reach that goal

Use a fitness tracker and log your steps to motivate yourself to move more Make a habit of taking a brisk walk on your lunch break or after dinner Ask a friend to join you for an evening walk Walk your dog every day or join a friend on their dog walks Take a walking meeting with a colleague, instead of meeting at your desk every time

Try picking new and challenging routes to keep your walks interesting And of course, you could always join a walking group Every little bit helps so don't be afraid to start small and gradually increase the amount you walk each day Thanks for watching, make sure to give this video a thumbs up if you found it informative Don't forget to subscribe to Healthline's Authority and Nutrition Youtube channel by clicking the red subscribe button below this video

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