Burn 1 Pound Every Week Using These 7 Simple Walking Tricks
Are you struggling to get your steps in? You aren't alone. However, one expert has some tips and tricks on how to make it easy to achieve your step goals. Courtney Black is a fitness trainer who regularly shares advice on how to get in shape. In a recent post, she discusses the importance of walking for weight loss. "10,000 steps per day can burn up to 500 calories per day," she writes across the Instagram Reel. "That's 3,500 calories per week. That's 1lb of fat per week." How do you manage to walk that much daily? Here is what she says.
She Calls Walking the "Most Underrated Way to Lose Fat"
"The most underrated way to lose fat!" she says in her post about walking. "Listen up. You do not need to be training for hours, overworking your body, and running it into the ground. Get moving more outside your workings and increase your NEAT. Doing so will mean that when you are working out, you can give your workouts 100% and get more from them, too. Focus on the QUALITY of your sessions, and then when you're not working out, focus on getting some movement in."
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Go for 4 Short Walks a Day
Here are the first tips on how to get steps outside of your workout. Go for several short walks a day. " Break this up into short 10-minute walks," she says. "4 short 10-minute walks will be around 6-7k steps."
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Walk After Meals
Her second tip has to do with timing and meals. She recommends eating after breakfast and dinner. "Get out on a morning walk or an evening walk after having your dinner. This will also help you digest your food and sleep better," she says.
Walk on Your Rest Days
Taking a day off from your usual workout? Use it to get your steps in. "On rest days, go for a long chilled walk. Active rest days like this are so good for recovery," she says.
Make Walking a Social Affair
If you are having trouble motivating yourself to go for a walk, make it a social thing. "Meet your friend for a coffee and walk," she writes.
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Get a Walking Pad
If you really have no time to get outside and walk, buy a walking pad. "Get a standing desk and do some work from a walking pad," she suggests.
Read While Walking
Another way to multitask on your walk? Also, use it as a time to read or listen to an audiobook. "Read a book on a walk or your walking pad," she recommends.
Move More!
"There are so many ways you can get this in. You don't need to reach a certain step number each day, but you can just get moving more outside of your workouts wherever you can. It's the easiest way to increase your calorie deficit without cutting out more food," she concludes.
Walking 10,000 Steps a Day Has Been Linked to Weight Loss
There is research linking walking 10,000 steps a day and weight loss, including a 2018 study published in the journal Obesity. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.
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Walking offers Lots of Other Benefits
There are other benefits of walking. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
