Increase the number of steps, reduce excess fat
Gradually increasing your daily steps is one of the simplest ways to control your weight without the need for high-intensity exercises. Walking is an activity that puts less pressure on the joints, helps increase metabolism and supports long-term weight maintenance, said Ms. Amy Kwan, a physiotherapist in Los Angeles (USA).
The amount of energy consumed when walking depends on weight, speed and time. For example, a 68kg person walking 65 minutes at a speed of 4km/h can burn about 228 calories.
To effectively lose weight, many people set a goal of 10,000 steps/day, equivalent to about 8km. However, this number is not fixed, the important thing is to maintain consistency and gradually increase the intensity.
Smart walking for maximum efficiency
According to research published in the Journal of Physical Activity and Health, combining brisk walking, climbing slopes or holding dumbbells can help double the calorie burn compared to slow walking on flat surfaces.
Nutritionist Heather Jones - author of the article - recommends: "You don't need to exercise too much, just take a 2-3 minute intermittent brisk walk with 1 minute of slow walking to significantly improve weight loss."
In addition, reducing calorie intake and maintaining a balanced diet rich in green vegetables, lean substances and enough water also helps walking maximize the effects.
To lose 0.5kg, the body needs to consume about 3,500 calories. Therefore, walking combined with a reasonable diet can help reduce an average of 0.5 - 1kg per week, a safe and sustainable reduction.
