Walking for weight loss: the best method for the very full
If jogging as a way to lose weight is not available to you due to the large initial weight, you have to look for other methods of dealing with imperfections. Start the process of getting rid of a lot of weight will help walking for weight loss. Too easy? But very effective! Tested on the experience of thousands of very fat people.
How much to walk
Online tips to walk 15 minutes to start. Do not listen - the results will be visible only if you walk from one hour a day. If you don’t see results, quickly drop it. A good rate of weight loss happens with loads of two hours a day. And then subject to diet. Without dietary restrictions, weight reduction is unlikely. Because if you let go of power on drift, due to stress wake up appetite. Which can not indulge. But we will talk about nutrition a little later.
Does this have to be a walking race for weight loss? No, and the usual works well.Over time, when your weight decreases, you will be able to master the techniques of walking professionals. You might like Nordic walking with special sticks. This is good fun for the whole family. A lot of fun and energy. More on equipment: walking shoes are ideal for walking, they are designed to protect your foot from being hit. Since the body of a very full person puts a lot of pressure on their legs, even regular walking can become traumatic.
Do not hurry!
How fast to walk? Fast walking for weight loss causes the body to burn only slightly more calories than a slow one, and not much less than running for weight loss. Therefore, you need to go a little faster than you usually go. If a very full person starts walking quickly, the possibility of sprains and sprains increases with an unsuccessful step. So it is still safer relatively slow walking. For weight loss will be effective speed of about 4.5-5 km per hour. Pay attention to the mileage - it is more important than time.
The number of kilometers traveled can be determined using smartphone applications or using a heart rate monitor with a distance measurement function. Ideal - 10 km per day. In this case, you will lose weight by 1.5-2 kg per week, subject to a diet.And it will be a steady weight loss. In the first weeks you will lose up to 8 kg, then the speed will drop, but will remain constant as long as you use the load. Get used to walk 6 times a week.
Nutrition rules for losing weight
How to eat, if at the same time you apply walking for weight loss? Be sure to reduce the amount of carbohydrates. They are a kind of barrier that prevents the body from starting to burn fat. The first three days will be hard. A common mistake is to start eating lots of meat, eggs, cottage cheese. For fat burning, three conditions are necessary: a minimum of carbohydrates, a decrease in the total amount of energy and a sufficient load. Because without a load, the body quickly adapts to a moderate decrease in nutrition and weight loss slows down dramatically. The first time training on the background of the diet will be hard. Suffer a few days - and the results will inspire you to new achievements.