Walking is a simple and effective way to lose weight, but if you want to get results, you have to keep up with the pace every day and associate them with a healthy, healthy diet. This is also good for losing all the extra pounds in your abdomen, because these thumbs disappear naturally when you start to lose fat. "Eating healthy will help you reduce belly fat, while exercise will help you stay out," POPSUGAR Steven Daniels, NASM-certified personal trainer and Fitness and Recreation Director at Beacon College, told POPSUGAR from Leesburg, FL.
Steven recommends walking an hour a day or splitting this time into two 30-minute sessions, if that suits your schedule better. The speed with which you will see results depends on many factors, including your weight and the intensity of your workout. For example, here is the number of calories that a 145-pound woman was burning, depending on her fitness level:
- Beginner: Walking 60 minutes a day at a speed of 2 to 4 km per hour (slow and conversational pace) would burn about 200 calories.
- Intermediate: Walking at 3.5 miles per hour (a steady pace) for 60 minutes a day would burn about 250 to 300 calories.
- Advanced: Walking at a speed of 4.5 km / h (brisk walking) for 60 minutes a day would burn about 350 calories.
Steven explained that since a pound of fat equals 3,500 calories, it would take someone in this advanced category about two weeks to burn enough calories to start losing weight. (For others it would be a little longer.) Of course, anything you can do to help create a caloric deficit – like watching your portions – will speed up this schedule.
To maximize your walking training, Steven recommends adding strength training to your routine. "This will increase overall fat loss, which can affect belly fat," he said. You can also focus on abdominal exercises to help tone and tighten your heart when you lose fat.