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After multiple practical verifications, fast walking often proves more effective for weight loss than slow jogging. If you can persist in walking for 40 to 60 minutes every day, you may reduce body fat by up to 55%. Although walking takes longer than running, if you stick to it for 1 to 2 months, you’ll definitely see results. Your leg contours will become slimmer and firmer, and even the lines of your buttocks, thighs, and ankles will become more aesthetically pleasing.
How to Lose Weight by Walking?
- Speed is Crucial
Research shows that walking at a speed of 4.8 kilometers per hour for 20 minutes can effectively burn calories and help control weight. You can also choose to walk briskly for 30 to 45 minutes, maintaining a pace of 120 to 140 steps per minute.
- Walking Distance Should Be Moderate
The optimal distance for each walk is between 5 to 10 kilometers. You can gradually reach this goal based on your personal condition. The faster the speed, the better the effect, but it’s important to work within your capabilities and gradually increase your requirements and speed. Be careful not to over-exercise; progress gradually. If you persist in walking like this for 30 minutes to 1 hour every day, you’ll see noticeable results after 2 to 3 months.
Correct Posture for Walking to Lose Weight
- Keep Your Chest Up and Abdomen In
Many people sway their upper body or hunch while walking, which increases pressure on the knee joints and causes the buttock muscles to sag. When walking, keep your upper body upright with a slight swing in your hips to maintain balance. Correct walking posture is very important: keep your chest up, abdomen tight, buttocks clenched, and avoid hunching to ensure the effectiveness of the exercise.
- Land on Your Heel First
When walking, let your heel touch the ground first, not your entire foot. The center of gravity should be on the front of the foot. Each step should follow the order of heel, midfoot, then toes. This allows the heel to naturally lift, making leg lines tighter. With long-term persistence, calves will also become slimmer.
- Techniques for Uphill and Downhill
When going uphill, quicken your pace. This is a good opportunity to exercise thigh muscles; lengthen your stride. When going downhill, walk carefully to avoid falling. You can moderately increase your pace to tighten calf muscles faster, but choose gentler slopes to prevent falls.
- Increase Stride Length
When using walking as a weight loss exercise, both stride length and speed should be appropriately increased. This effectively exercises thigh muscles and avoids developing thick legs. Increasing stride length also activates buttock muscles, helping to lift the buttocks and reduce fat accumulation at the junction of buttocks and thighs.
- Actively Swing Your Arms
Actively swing your arms while walking, keeping your lower arms at a 90-degree angle, rhythmically swinging them back to your hips and up to shoulder height. This effectively exercises the upper arm and back muscles. Over time, upper arm muscles will become firmer and back lines more beautiful. Combine this with slow, deep breathing to enhance the exercise effect.
- Tighten Your Pelvis
While walking, try to tighten your pelvic area, stretch your back muscles upward, keep your back straight, and forcefully contract the area about 7 cm below your navel, known as the dantian. This can effectively slim your lower abdomen. If you don’t tighten your lower abdomen while walking, no matter how much you walk, you won’t stimulate your abdominal muscles, and your lower belly won’t shrink.
- Step Lightly
If your feet hit the ground heavily while walking, it will make a loud noise and even give the impression of being “heavy as a mountain.” Besides being unattractive, it can also lead to shin injuries and bulky calf muscles. Walking with light steps is beneficial for joint health and prevents calves from becoming thick.
- Straighten Your Knees
When walking, extend your knees to exercise your knee ligaments and leg muscles. This can burn more fat and make your entire leg look longer and firmer.
Precautions for Walking to Lose Weight
I. Maintain Correct Walking Posture
Improper posture significantly reduces weight loss effects. Sports experts suggest “taking big steps, swinging arms, and keeping the back straight” while walking. Walk with energy, with hands naturally clenched.
II. Master Appropriate Walking Intensity
Walking is a typical aerobic exercise, mainly relying on oxygen metabolism for energy. To effectively burn internal sugars and fats, each walk needs to reach a certain speed and duration. Therefore, you must achieve “effective steps,” which are the number of steps that meet aerobic exercise standards. The standard for effective steps is: walking over 60 steps per minute and continuously walking for over 10 minutes. Many people either don’t walk long enough or walk too slowly, resulting in poor exercise effects. To more accurately achieve effective steps, you can use tools like pedometers for assistance.
III. Persistently Engage in Walking for Weight Loss
It’s unrealistic to expect to consume excess body fat in a short time. The best approach is to exercise consistently every day, each time for 40 to 60 minutes. The routes to and from school or work are excellent opportunities for walking exercise. Additionally, carrying tools like pedometers can boost confidence in weight loss efforts.
