When you propose to lose weight, you must first know that it is not a path of roses, there is no one hundred percent reliable method and that, far from it, it will be easy for you to face it. The strategy that you must implement must be studied in depth taking into account your physical state, the goals you want to achieve and the lifestyle you currently lead. The best thing, if you are really determined, is that check with your GP To know first hand what is the best option.
However, for those who simply want to bet on a healthy life and effective weight reduction but not too demanding, they should only practice an activity that does not require money or much sacrifice. Just some good shoes and time: walking. Although logically the weight loss will be much greater if instead of walking you run the meters, the health benefits of this simple activity will be sufficient as To feel healthier and more vital. And if you make it compatible with a good diet, it is possible that during the weeks you will see that desired reduction in the numbers of the scale.
When you enter fully into the routine of going for a walk, remember that physical activity should complement it with a healthy and balanced diet
So you have more idea of where you want to go, The essential thing will be to put a little control. Therefore, how much distance should you walk a day to make sure you are achieving your weight goals? The answer varies depending on factors such as age or the physical state in which you are as starting point. If it costs you a lot to go for a walk, it is best to start with a simple routine and gradually increase it.
There are many scientific studies that collect recommendations on the steps you should take or the distance you must travel to meet your goals. A 2016 study published in the 'Brazilian Journal of Physical Therapy' and conducted in overweight people, found that those who walked about eight kilometers a day (which is already a good figure without a doubt) lost approximately two kilos in 12 weeks. Evidently, The effects of walking when losing weight are not as noticeable as running. But if your case is not worrisome as far as weight is concerned, you can conform perfectly.
One of the largest studies on the relationship between walking and losing weight is the one published in 2008 in the 'Journal of Physical Activity & Health', which concluded that women between the ages of 18 and 40 need to walk 12,000 daily steps (approximately 9.5 kilometers) to see effective changes in the scale. Meanwhile, men can afford a shorter distance, according to the study, from around 8.5 kilometers.
The benefits of a good walk
When you enter fully into the routine of going for a walk, remember that physical activity should be complemented with a healthy and balanced diet that is not loaded with fat. A 2012 study, published in 'Obesity', established that the difference between control the food you eat and at the same time do physical exercise, It was very substantial in just one year. In this sense, the subjects analyzed reduced by 10.8% your body fat compared to 2.4% that those who only limited themselves to training lost.
The faster and longer you walk, the less likely you are to have heart failure or a heart attack
Remember that the most important thing here, beyond losing weight, is to maintain a healthy relationship with your body and perform physical activity, even if it is moderate. And even if you only think of physical benefits, walking is also good for your mind. First and the most basic reason, because It helps you clear yourself after a day of hard work, and secondly because it is an activity that allows you to do it in company, So your social life will improve.
An investigation of the New Mexico Highlands University showed that with each step you take more blood flows in your brain, so it will help you reduce the risk of stroke. In addition, you will enjoy greater cognitive performance. And as with the mind, also with the heart: an American College of Cardiology study found that the longer and faster you walk, the less likely you are to have heart failure or a heart attack. Therefore, do not have any excuses to start walking and achieve all your goals. Your self-esteem will also thank you. Good way.