7 Walking Tips To Lose Weight Faster

If you’re looking for an easy way to lose weight, getting started with a walking program is a great way to do it as it low-impact, easy to fit into a busy schedule and accessible for almost any age or fitness level.

Below are my 7 tips to help you lose more calories and more weight while you walk: 

  1. Walk more throughout the day - A power-walking workout is a great way to get in shape. A 30–45-minute power walk 4–5 days per week should be your focus, but try to not stop there. To reach your weight-loss goals, try including short walks of 20 minutes or less throughout your day whenever possible by taking the stairs instead of the lift or even parking your car a little further.
  2. Have a step goal- Setting goals is important to stay motivated. One of the best goals you can have as a walker is to work toward increasing the number of steps you take per day. The more steps you take, the more likely you are to burn calories. If you are serious about losing weight, aim for 10,000 per day to start and increase your step count from there as you can tolerate.
  3. Watch your calories- Focus on lean proteins and vegetables and limiting soft drinks, sugary and processed foods is where you should start. Keeping track of your daily caloric intake helps you shed kilos quicker and more safely than opting for one of the many fad diets instead.
  4. Increase the intensity- Upping your walking speed from a leisurely at-the-park pace is one way to get the heart pumping and burn more calories. During your walk, include one 30-second burst every 5 minutes, walking as fast as you can without jogging. Follow this with a slower 30-second recovery walk before you get back into your normal power-walking pace.
  5. Include interval training- Walking on a hiking trail with hills is one way to include intervals in your walking routine without making it feel like torture. Walking uphill also burns more calories and helps you build muscle in the lower body, which can help speed up your metabolism, too. This can also include stairs or incline mode on a treadmill.
  6. Include strength training- A good way to break up your walks, strengthen your muscles and burn more calories is to include bodyweight exercises during your workout. Two or three times per week, stop and perform a round of 10 push ups, 10 squats and 10 walking lunges every five minutes during your walk. Aim for 3-4 rounds.
  7. Recovery is important- A big part of losing weight with any activity is being consistent. That means walking regularly, and to do so you will need to minimize injuries and and muscle soreness. By taking recovery more seriously between workouts, you will be able to exercise more frequently and burn more calories. Icing sore spots, stretching and foam rolling post-workout, eating a well-balanced diet and prioritizing quality sleep are all essential elements of a smart recovery plan to stay in tip-top shape.

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