Does walking really help you lose weight? (with tips and training plan)

Walking is an aerobic exercise that, when done daily, can help you lose weight. A brisk walk can burn between 300 and 400 calories in 1 hour, for example, and it is important that walking is practiced regularly so that the results are maintained.

Furthermore, when regular walking is associated with a low-calorie diet, the weight loss promoted by walking can be enhanced. See how to diet according to your goal weight.

Walking also offers other health benefits, such as reducing cholesterol levels and preventing diabetes, and is recommended for people of all ages and physical fitness, as long as it is done within the body’s limits. Discover the benefits of walking.

How to lose weight by walking

To lose weight with walking, it is recommended to do at least 150 to 300 minutes of moderate physical activity per week, which corresponds to 22 to 43 minutes of walking per day, or 30 to 60 minutes, 5 times a week, for example.

Furthermore, to accelerate caloric expenditure, it is important to walk quickly so that you can reach the resistance zone, which corresponds to 60% to 70% of your maximum heart rate.

When this zone is reached, the person begins to sweat and begins to breathe more heavily. Learn how to calculate your maximum heart rate.

Tips for optimizing your walk

Some precautions are important to lose weight while walking, such as:

• Pay attention to your breathing while walking, inhaling through your nose and exhaling through your mouth at a natural rhythm, avoiding holding your breath;
• Maintain regularity of physical activity;
• Vary the intensity and speed of walking;
• Avoid monotony by trying to vary the route. Exercising outdoors is great as it increases energy levels and allows the body to burn more calories;
• Wear comfortable clothes and shoes for physical activity;
• Associate pleasure with physical activity through music, for example, making exercise more pleasurable and increasing the feeling of well-being;
• Exercise your entire body while walking, moving your arms according to your step, contracting your abdomen, puffing out your chest and keeping your toes slightly elevated.

Before walking, it is important to warm up your body, preparing your muscles for the activity and avoiding injuries. The warm-up must be done dynamically, with jumping and rotating the arms back and forth, for example.

After walking, it is also important to stretch to reduce the risk of cramps and the concentration of lactate in the muscles. Discover the benefits of warming up and stretching.

Precautions for starting the walk

Before starting walking or any other aerobic exercise, it is important to consult a cardiologist to assess the state of your general health and cardiovascular system, in order to perform the exercises safely.

If you want an evaluation by a cardiologist, make an appointment in the region closest to you:

What is the caloric expenditure of walking?

Calorie expenditure during walking varies according to the person’s age and weight, and the time and speed of the exercise.

A brisk 1-hour walk can burn between 300 and 400 calories, for example. Learn how to calculate how many calories you spent walking.

What to eat to increase weight loss

To increase weight loss, it is important to maintain a diet low in calories and rich in fiber and vitamins, such as vegetables, fruits, whole grains and seeds, such as chia and flaxseed, for example. See a list of low-calorie foods to lose weight.

Furthermore, it is recommended to reduce the consumption of fats and sugars, as well as industrialized products rich in calories, such as snacks, soft drinks, fast food and processed meats, such as sausages, sausages and bacon, for example.

During the walk, it is recommended to drink water to maintain hydration and, after physical activity, have a small meal with carbohydrates and proteins, such as low-fat yogurt with banana and oats, or a smoothie with milk and fruit, for example.

See what to eat to burn fat and build muscle in the following video:

4 week workout plan

The following table contains the training plan for 4 weeks of walking to lose weight, strengthening your muscles and preventing injuries. In this plan, it is always recommended to rest 2 days a week, which will be Wednesdays and Sundays.

If you choose to consume an energy drink during your walk, try this homemade drink prepared with honey and lemon, which will help replace fluids and improve performance: