Search Weight Loss Topics: |
These 6 Walking Tricks Help You Burn Fat Faster, Science Says Eat This Not That – Eat This, Not That


It's almost time for a new calendar, and with yet another fresh year invariably comes resolutions. It's the time of the year to take a genuine look at your life from all angles, whether that be professionally, personally, or physically, and ask yourself what you want to improve. Many resolutions made in January will be long forgotten by March, but one of the most common goals people set for themselves is to lose weight.
If you've resolved to burn more calories and tone up in 2022, don't forget to make walking a part of your plan. Often forgotten in favor of strenuous jogs or intense cardio circuits, a consistent walking schedule is a great way to supplement your weight loss efforts and burn that many more calories on a daily basis.
"Walking is an ideal option in terms of physical activity. It requires no specialized skilleveryone knows how to walk. It's low impact and safe," Dr. Cedric Bryant, president and chief science officer of the American Council on Exercise, told TODAY.
It's true, walking is a fantastic way to start exercising and burning fat right away for fitness beginners. Dr. Bryant suggests walking for at least 45-60 minutes on a semi-daily basis to really unlock the weight loss potential of a regular stroll. Even better, your usual trek around the neighborhood doesn't have to feel like exercise at all. Instead, view walking as a time to unwind and take a breath. That way, you'll get a nice respite and some movement. "I use walking on a personal level when I'm writing an article or editing a bookwhen I get stuck, I go out and walk," Dr. Bryant adds.
On a related note, this astounding study published in the Journal of Experimental Biology highlights how the act of walking efficiently is a largely automatic brain process requiring next to no tangible thoughts. So going for a walk won't tire you out mentally either!
While putting one foot in front of the other is a good start, there are a number of additional tricks you can employ to burn even more calories while walking. Read on to learn more, and next, don't miss The Cult Walking Shoe People Are Obsessed With.
Hate the idea of exercising in the morning? You're in luck! If weight loss is your main walking motivator, it just may behoove you to take your strolls in the afternoon. Research tells us that our bodies tend to burn more calories mid-day. This specific study, published in Physiological Reports, tracked a group of overweight men as they either exercised in the morning or afternoon. Sure enough, participants who were active in the afternoon ended up losing more body fat than others performing the same routine in the morning. Moreover, the afternoon exercisers also saw greater improvements in both their blood glucose control and insulin resistance.
If you can't help but feel lethargic in the afternoon, consider drinking a quick coffee before heading out for your walk. Recent research published in the Journal of the International Society of Sports Nutrition finds enjoying a strong cup of java about 30 minutes before physical activity results in an increased rate of fat-burningespecially in the afternoon! "The combination of acute caffeine intake and exercise at moderate intensity in the afternoon seems to be the best scenario for individuals seeking to increase the amount of fat utilized during continuous aerobic exercise," study authors conclude.
Related:Sign up for our newsletterfor the latest health and fitness news!
It's always helpful in terms of fat- and calorie-burning while walking to pick up the pace a bit. This study, published in Medicine & Science in Sports & Exercise, confirms that a faster pace translates to more calories burned.
While the study referenced above concludes that running is ultimately more advantageous than walking for weight loss, that doesn't mean you can't burn more calories while still maintaining a brisk walking pace. For example, per Healthline, while a 155-pound adult will burn 176 calories while walking at a pace of 2 MPH for 30 minutes, that same person can burn 232 calories within the same time frame if they walk at a pace of 3 MPH. Similarly, a 180-pound adult will burn 270 calories while walking at 3 MPH for a half-hour, but can burn 409 calories if they pick up the pace a bit to 4 MPH.
Where exactly is the line between a brisk walk and a full-on sprint? The CDC suggests the "talk test." You should be able to talk, but not sing, while walking briskly. If you can barely speak while moving, you've crossed over to running.
Related:4 Exercise Tricks to Fight Aging, Science Says
Not crazy about the idea of walking briskly all the time? You may want to try changing up your pace instead. This study published in Biology Letters reports changing up one's pace of walking can result in up to 20% more calories burned than just maintaining one speed!
"Walking at any speed costs some energy, but when you're changing the speed, you're pressing the gas pedal, so to speak. Changing the kinetic energy of the person requires more work from the legs and that process certainly burns more energy," explains first study author Nidhi Seethapathi.
"How do you walk in a manner that burns more energy? Just do weird things. Walk with a backpack, walk with weights on your legs. Walk for a while, then stop and repeat that. Walk in a curve as opposed to a straight line," adds study co-author Manoj Srinivasan, professor of mechanical and aerospace engineering at The Ohio State University.
Related:5 Quick Cardio Workouts That Burn Fat Fast
Another great way to ensure extra calories are burned is to add in some inclined, or uphill, walking. It isn't fun, but that extra effort expended moving vertically can help accelerate weight loss results. According to Nutristrategy, while a 155-pound person walking at a pace of 3.5 MPH will burn 267 calories in an hour, they could burn 422 calories if they walked uphill for the same time period at the same pace. Additionally, a 205-pound person can burn about 354 calories by walking on flat ground for a full hour, but can burn 558 calories if they walk on an incline instead.
Relevant research published in Medicine & Science in Sports & Exercise also finds that a 150-pound person can burn 80 calories while walking one mile on flat ground. If, however, the individual chooses to walk uphill for a mile instead, their calories burned will increase by a full 60% (an additional 48 calories).
Related:This Workout Plan Will Keep You Lean Throughout the Holidays
This tip may require a trip to the store, but investing in a weighted vest is an effective way to boost the fat-burning potential of your daily walks. This study from the American Council on Exercise compared calories burned while walking normally on a treadmill versus walking on a treadmill while wearing a weighted vest weighing 15% of the wearer's total body weight. While wearing the vests participants burned 12% more calories.
Another study came to similar conclusions, stating that "using a weighted vest can increase the metabolic costs, relative exercise intensity, and loading of the skeletal system during walking."
Related:Walking Mistakes That Are Killing Your Knees, Experts Say
Adding some compound resistance exercises to your walking routine is another great way to accelerate fat burning. Every five minutes or so take a break from walking and perform a few squats, push-ups, or lunges. Why make time for strength-building exercises? Not only do resistance workouts burn calories and fat, but people with more muscle tend to burn more calories, even while doing nothing!
Moreover, consider this study, published in The FACEB Journal. In short, researchers discovered that when our muscles are activated (via resistance training), it actually appears to spark a bodily process that instructs nearby fat cells to accelerate the fat-burning process.
And there you have it! These walking tricks can help you reach your weight loss goals faster. For more, check out 10 Ways to Burn More Calories During Every Walk, Trainers Say.
Here is the original post:
These 6 Walking Tricks Help You Burn Fat Faster, Science Says Eat This Not That - Eat This, Not That
- How Protein Can Help You Lose Weight Naturally - April 29th, 2022
- Saunas & Weight Loss: What the Science Has to Say - Greatist - April 29th, 2022
- The simple tool that can stop you from overeating and help you lose weight - New York Post - April 29th, 2022
- People with arthritis urged to lose weight and exercise under new NHS plan - Yahoo News UK - April 29th, 2022
- Walking Helped Me Lose Weight and Cope With My Disabilities - Prevention Magazine - April 29th, 2022
- Teams Are Being Forced To Remove Paint To Lose Weight - WTF1 - April 29th, 2022
- Want to lose weight? Make sure you are following this hack - The Indian Express - April 29th, 2022
- Experts share best foods to eat to lose weight and maintain it - Liverpool Echo - April 29th, 2022
- Intermittent fasting: What is the 16:8 diet - and how can it help you lose weight? - The Mirror - April 29th, 2022
- The diet mistakes youre making in every decade and the best way to lose weight by AGE... - The US Sun - March 22nd, 2022
- Watching TV before bed prevents you from losing weight - Lodi Valley News.com - March 22nd, 2022
- 5 Best Belly Fat Burner That Lose You Weight Fast - Firstpost - March 22nd, 2022
- Lose weight with age-appropriate eating with these five tips - Times of India - March 22nd, 2022
- Jodie's weight-loss storyline in 'Pivoting' is careless and harmful - Mashable - March 22nd, 2022
- 7 Best Breakfast Foods to Jumpstart Weight Loss, Says Dietitian Eat This Not That - Eat This, Not That - March 22nd, 2022
- New weight-loss drug approved for use in Ireland - BreakingNews.ie - March 22nd, 2022
- Healthy changes start with little changes - Kent Online - March 22nd, 2022
- His story/Her story: My husband doesn't want me to lose weight - Times of India - March 22nd, 2022
- When Obesity Leads to Bariatric Surgery: What You Should Know - Health News Hub - March 22nd, 2022
- How To Lose Weight And Eat The Right Amount Of Food: Identify Body Signals - NDTV - March 22nd, 2022
- I tried every diet but couldnt lose any weight I was stunned to find out the reason... - The US Sun - March 22nd, 2022
- Weight loss story: I included protein in every meal and balanced my nutrients to lose 20 kilos - Times of India - March 22nd, 2022
- Indoor Cycling and Weight Loss: How to Do It the Right Way Bike Hacks - Bicycle Times Magazine - March 22nd, 2022
- Weight loss: The best protein powder for weight loss - Times of India - March 22nd, 2022
- Jazz Jennings shares a look into her weight loss journey: 'Starting somewhere is the first step' - Yahoo Life - March 22nd, 2022
- 5 Easy Coffee Recipes For Weight Loss Eat This Not That - Eat This, Not That - March 22nd, 2022
- How to Lose Weight Top 18 Simple Tips Diet Doctor - December 23rd, 2021
- Doctors Say This Is The One Change You Need To Make To Your Morning Routine To Lose Weight Faster - SheFinds - December 23rd, 2021
- Exactly When to Weigh Yourself When You're Trying to Lose Weight - Livestrong - December 23rd, 2021
- Breakfast Habits to Avoid for Weight Loss After 50, Say Experts Eat This Not That - Eat This, Not That - December 23rd, 2021
- Michael Mosley: Stop eating by 8pm and other easy changes to lose weight fast - Express - December 23rd, 2021
- The #1 Best Oatmeal Habit for Weight Loss, Says Dietitian Eat This Not That - Eat This, Not That - December 23rd, 2021
- Mount Sterling YMCA has eye on losing (weight, that is) in new year - Jacksonville Journal-Courier - December 23rd, 2021
- Rebel Wilson Reveals She Has Weight Loss Haters On Her Own Team Eat This Not That - Eat This, Not That - December 23rd, 2021
- New Benefits of Bariatric Surgery Beyond Weight Loss: New Study - NBC 5 Dallas-Fort Worth - December 23rd, 2021
- Doctors Say People Who Start Doing This Now Will Lose Weight Faster In The New Year - SheFinds - December 23rd, 2021
- The 5:2 diet: A popular way of intermittent fasting to lose weight - The Indian Express - December 23rd, 2021
- 12 Women Reveal How They Dealt With The Societal Pressure To Lose Weight After Pregnancy - ScoopWhoop - December 23rd, 2021
- Coffee With Lemon for Weight Loss - Can Adding Lemon to Coffee Help You Lose Weight? - GoodHousekeeping.com - December 23rd, 2021
- New Mom, Sayyeshaa Saigal Opens Up About Her Post-Pregnancy Weight Loss And Transformation Journey - BollywoodShaadis.com - December 23rd, 2021
- SPLENDA LAUNCHES THE 21-DAY SPLENDA SWAPSTAKES, ENCOURAGING AMERICANS TO REDUCE SUGAR FOR A CHANCE TO WIN PRIZES AND LOSE WEIGHT - pdclarion.com - December 23rd, 2021
- Why Exercise Is More Important Than Weight Loss for a Longer Life - The New York Times - December 23rd, 2021
- 'Funny fat girl' Rebel Wilson's team didn't want her to lose weight - Page Six - December 9th, 2021
- Dr Michael Mosley: Better to lose weight 'quickly rather than slowly' with easy changes - Express - December 9th, 2021
- Breakfast Habits to Avoid if You Want to Lose Weight, Say Experts Eat This Not That - Eat This, Not That - December 9th, 2021
- Australias biggest healthcare startup has launched a new program to help Australian men lose weight, heres what you need to know - Business Insider... - December 9th, 2021
- When to eat it to lose weight, a revolutionary study - Libero Quotidiano - Persia Digest - December 9th, 2021
- Celery and Peanut Butter: Nutrition, Benefits, Downsides - Healthline - December 9th, 2021
- This Popular Weight-Loss Method Might Not Be Effective, Experts Say Eat This Not That - Eat This, Not That - December 9th, 2021
- Weight Loss: This Oats Dahi Masala Is The Ideal Low-Calorie Recipe To Make In 20 Minutes - NDTV Food - December 9th, 2021
- Handling the holidays while trying to lose weight - Coastal View News - November 8th, 2021
- Wegovy Demonstrated Significant and Sustained Weight Loss in Two-Year Study in Adults With Obesity - PRNewswire - November 8th, 2021
- Children's Pandemic Weight Gain: Tips, advice on food and exercise - WGBA-TV - November 8th, 2021
- 6 ways to lose weight while you sleep: Get back the control of your metabolism - Times Now - November 8th, 2021
- It's a myth that you lose a pound of fat for every 3,500 calories you cut. Here's how to actually plan to burn fat, according to experts. - Yahoo News - November 8th, 2021
- 'Eternals': Brian Tyree Henry thought he would need to lose weight to play superhero - Insider - November 8th, 2021
- Best supplements for weight loss: The 6p a day tablets to avoid weight gain - Daily Express - November 8th, 2021
- The end of dieting near? | News, Sports, Jobs - The Mining Gazette - Daily Mining Gazette - November 8th, 2021
- A Michelin-starred chefs Lose Weight and Get Fit curry - The Irish Times - November 8th, 2021
- Bust the belly fat - Lakenewsonline.com - November 8th, 2021
- A New Weight-Loss Medicine Is Flying Off the Shelves - Hindustan Times - November 8th, 2021
- Breaking the Myth: These 3 Drinks will Not Help You Lose Weight - News18 - November 8th, 2021
- 'Weight Watchers And The Keto Diet Helped Me Lose 94 Pounds' - Women's Health - November 8th, 2021
- Health And Fitness: Why Its Important To Plan Your Weight Loss Journey - South Florida Caribbean News - November 8th, 2021
- Dan Marino Shared How He Lost 20 Pounds and Overcame Knee Pain at 60 - menshealth.com - November 8th, 2021
- New Weight-Loss Medicine That Dampens Appetite Is Flying Off The Shelves - NDTV - November 8th, 2021
- The secret life of calories: How to lose weight and be healthier - New Zealand Herald - August 5th, 2021
- Its Not Your Fault That Youre Overweight, the book that changes the weight loss game - ABC 4 - August 5th, 2021
- Weight loss: Is it safe to lose 10 kilos or more in a month? Here's what experts say - Times of India - August 5th, 2021
- Weight loss story: "I had bajra and ragi every alternate day to lose weight" - Times of India - August 5th, 2021
- The best sex positions to lose weight & youre set to be surprised... - The US Sun - August 5th, 2021
- NEVER Cook With This Oil If Youre Trying To Lose Weight - SheFinds - August 5th, 2021
- Move it or lose it: Following a healthful lifestyle - Southernminn.com - August 5th, 2021
- Joe Rogan Reacts to Action Bronson's Shirtless Weight Loss Update - menshealth.com - August 5th, 2021
- Dos and Don'ts of having jeera water for weight loss - Times of India - August 5th, 2021
- Rebel Wilson reveals the reason she decided to lose weight - HOLA USA - August 5th, 2021
- Check out these 5 breakfast food for weight loss - PINKVILLA - August 5th, 2021
- Kriti Sanon Says Its Not Healthy To Suddenly Gain & Lose Weight; Adds I Wont Do This Again But - Koimoi - August 5th, 2021
- Staving Off Summer Weight Loss in Horses The Horse - TheHorse.com - TheHorse.com - August 5th, 2021
- Weight loss story: "I avoided eating white rice and potatoes and lost 21 kilos" - Times of India - August 5th, 2021