Dr. Sushil Rudra, India
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Introduction: Why Walking is the Great Way to Weight Loss?
Welcome to my kalpatarurudra.org blog. Your resource for everything related to achieving and maintaining a healthy weight. We understand that the journey to weight loss is personal and often difficult, but you are not alone. We are here to provide you with the information, guidance and motivation you need to make your journey successful and sustainable.
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Table of Contents: Why Walking is the Great Way to Weight Loss?
The Hole and Corner of Weight Loss
Let’s continue with the basics of weight loss:
1. Calorie Balance: Maintaining a calorie deficit is central to weight loss. You should burn extra calories if it is more than enough. Because if you don’t control your extra calories, you will gradually gain weight. Therefore, try to consume fewer calories than you dole out. Otherwise, you will become abnormal heavy weight, and if you consume more calories, you will gain weight.
2. Calories in vs. calories out: the most important factors are calories in (calories in) and calories burnt during daily activity and exercise (calories out). You can calculate your daily calorie needs based on your age, gender, weight, height and activity level.
3. A healthy diet. While calories are important, so is the quality of the calories you consume. For your health, you must follow a balanced diet. These are green vegetables, fruits like guava, orange, apple, watermelon etc., whole grains, lean proteins and healthy fats. Avoid processed foods, sugary drinks and snacks high in fat and sugar. Hypothyroidism: Causes Treatment & Diet
4. Portion control: Be alert to portions. Too many healthy foodstuffs can be responsible for weight accumulation. So never consume excess healthy foods. Learning portion control is crucial to controlling caloric intake.
5. Exercise regularly: Physical activity such as walking, jogging, cycling or strength training can help you burn more calories and improve your overall health. You will achieve the best results by combining cardio and strength training.
6. Metabolism: Your metabolism is the rate at which your body burns calories while you are resting. Factors such as genetics, muscle mass, age and gender can affect metabolism. Building muscle with strength training can boost your metabolism.
7. Hydration: Drinking enough water is important for various body functions, including metabolism. Sometimes thirst can be mistaken for hunger, leading to unnecessary caloric expenditure.DRINK WATER WHEN YOUR BODY NEEDS
8. Sleep and stress management: Poor sleep and chronic stress can disrupt hormones related to appetite and metabolism. Prioritize good sleep and stress management for a healthier lifestyle. The Best 7 Unique Rules for Your Sound Sleep
9. Patience and persistence: Weight loss is a gradual process. It is important to be patient and consistent in your efforts. Crash diets or extreme measures often lead to short-term results and may not be sustainable.
10. Accountability and Support: Having a support system like friends, family, or a doctor can help you stay accountable and motivated during your weight loss journey.
Remember that individual results vary and what works best for one person may not be the same for another. It is very important to consult a healthcare provider or nutritionist when making significant changes to your diet or exercise routine, especially if you have specific health concerns.
Walking: hormonal effects and weight loss : Why Walking is the Great Way to Weight Loss?
Walking can have a variety of hormonal effects that can promote weight loss and overall health. Here are some of the main hormonal effects of walking:
Insulin sensitivity: If we walk regularly it can enhance insulin sensitivity. When your cells respond better to insulin, it is easier for your body to absorb glucose (sugar) from the blood. It can help regulate blood sugar and reduce the risk of insulin resistance, which is associated with weight gain and type 2 diabetes.
Reduce Cortisol: Walking can help reduce the levels of cortisol, the stress hormone, in your body. High cortisol levels are associated with weight gain, especially in the abdominal area. By managing stress with activities like walking, you can keep your cortisol levels in check.
Leptin and ghrelin: Walking can affect the hormones leptin and ghrelin, which regulate hunger and appetite. Regular exercise, including walking, can lead to changes in these hormones that alter postprandial satiety and reduce cravings for unhealthy, high-calorie foods.
Release of endorphins: Walking can trigger the release of endorphins, which are natural mood enhancers. A better mood can help reduce emotional eating and promote a positive attitude toward weight loss and overall health.
Growth hormone: Although walking may not stimulate growth hormone to the same degree as intense exercise, it can still have a positive effect. Growth hormone plays a role in fat metabolism and muscle growth, which can promote weight loss.
Adiponectin: Adiponectin is a hormone produced by fat cells that can affect metabolism. Regular exercise, including walking, is associated with increased levels of adiponectin, which can help improve insulin sensitivity and promote fat burning.
It is important to note that while walking can have a positive effect on these hormones, consistency is key. The weight loss and hormone regulation benefits of walking are often more evident when it is part of a regular exercise routine. Combining walking with a balanced diet and other healthy lifestyle habits can further increase its effectiveness for weight loss and overall well-being.
Calories burnt from walking
How many calories are burnt during the walk, depends on several factors. Mainly it might be your body weight, how quickly you are walking, pace and speed is a matter and how far you are engaged in the walking.
Here are some rough calorie burn calculations for 15
lbs. (70 kg) person:
Brisk walking (3.5 mph/5.6 km/h):
30 minutes: about 150-175 calories
1 hour: about 300-350 calories
Training walk (
.5 mph/7.2 km/h):
30 minutes: about 225-260 calories
1 hour: about
50-520 calories
Walking uphill or on slopes:
Walking up a hill or on an incline can burn more calories than walking on flat ground. Walking on the hilly paths and walking on the plain do not affect the same. You will burn more calories while walking in the hilly area.
Interval walking (alternating high and low intensity):
Interval walking, where you alternate between fast and slower walking, can also increase your calorie burn.
Having considered the weight: hormonal effects and weight loss
Obese people during their walking will have to burn more calories than thinner people during the walk at the same distance. The cause behind it is that people with higher weight will take more energy to move with their heavier bodies.
Walking Hard is the Great Way to Weight Loss
Carrying weights while walking can increase your calorie burn, but it’s important to do it safely to avoid strain or injury. Keep in mind that these estimates are approximate and may vary from person to person. The best way to get an accurate estimate of how many calories you burn while walking is to use a fitness tracker or consult with a health or fitness professional who can take your specific information into account.
Remember that while burning calories is important for weight management, walking offers many other health benefits, including cardiovascular health, muscle tone, and stress reduction. Whether you’re walking for weight loss or general wellness, it’s a great choice for exercise. Burning fat vs. carbs for weight loss
Understanding the balance between fat and carbohydrate burning during exercise is important for weight loss. Here’s an overview:
Fat burning: The Best 7 Days Plan to Lose Weight & Fat Quick
When you engage in low- to moderate-intensity activity, such as walking, your body relies primarily on fat for energy. This is because fat is a dense source of energy and can sustain lower-intensity activity for longer. Fat burning is preferred for activities where your heart rate is in the “fat burning zone”, usually around 50-70% of your maximum heart rate.
Carbohydrate burning:
Higher-intensity exercises such as sprinting or high-intensity interval training (HIIT) rely more on carbohydrates for energy. Carbohydrates are more readily available as a source of energy, which is why they are suitable for short intense activities. Carbohydrates are also used when the body needs quick energy, for example during high-intensity training.
Weight loss considerations:
The key to weight loss is maintaining a calorie deficit, where you burn more calories than you expend. Although fat burning is favoured during low- to moderate-intensity exercise, the total calorie burn may be lower than during high-intensity exercise. High-intensity exercise can burn more calories in less time, but it’s important to find a balance that suits your fitness and preferences to maintain the regimen long-term.
Combining both approaches:
Many successful weight loss and exercise programs combine both fat-burning and carbohydrate-burning. For example, you can do low to moderate-intensity exercise.
What are these exercises? These are like walking for long periods, to build fat stores, then add short bursts of intense exercise to increase calorie expenditure.
On the other hand, a balanced diet that includes both fats and carbohydrates is important for sustained energy and overall health.
Effect after training:
After a workout, your body will continue to burn calories during recovery. The afterburn effect, or excess post-exercise oxygen consumption (EPOC), can be greater after intense exercise, resulting in more calories burned even at rest.
Final Words : Walking is the Great Way to Weight Loss : The Best Time to Perform Exercises for Apron Belly Quickly
At the end of the day, the most effective weight loss exercise is the one that you enjoy and can maintain for a long time. The key is to create a consistent exercise routine and combine it with a balanced diet to achieve your weight loss goals. Different people can handle different training methods, so it’s important to find the one that works best for you and, if necessary, consult a fitness professional.
