When it comes to losing weight, we only think of rigorous workouts. But ever thought how wonderful it would be if you were able to lose weight by incorporating an activity we hominids have been doing since our evolution. Yes, we are talking about walking. So what are you waiting for? Burn calories with these low-impact techniques to whittle your waistline.
1. Rack up 15,000 steps each day
Be it through MapMyWalk or your fitness band, it’s suggested to keep a track of the number of steps you walk per day. Walking 15,000 steps per day might sound arduous at first, but once you start working on it, it is very doable. Intensifying your walk will not even lead to sore muscles.
2. Walk thrice a day for 20 minutes each
Opt for three 20-minute walks instead of a long-stretch walk. In fact, walking 15-20 minutes after every meal helps in controlling blood sugar levels better than taking a long 45-minute walk once in a day. So why not make the most of your time and walk in intervals.
3. Walking uphill
While walking on an elevated path, you must have noticed that you get more exhausted and your heart beat increases. This is because while walking uphill, you build more muscles. This helps in increasing the metabolic rate. So, lean forward a bit and slow your pace while walking uphill to avoid unnecessary strain on your muscles. Be slow and steady at first, and then increase the frequency of these uphill walks to exploit it the most.
4. Drink green tea prior to walk
A boosted metabolism can be a sure win-win for burning extra kilos. Green tea does exactly that. A perfect blend of caffeine and catechins together catalyze the fat-burning process, where the former is known to induce fat-burn by promoting thermogenesis and the later enhances fat oxidation.
5. Vary the pace and take one-minute interval break
No one likes monotony. Neither does our body. Maintaining a steady rate while walking should be ruled out and walking at varied speed should be incorporated in your walking routine. Studies show that this change in practice can enhance calorie burning by 20 per cent. Also, try and include one-minute intervals in your walking routine, this will help you burn more calories.
6. Include bodyweight exercises
No doubt walking is an amazing exercise, but if it is clubbed with bodyweight exercises, it can do wonders. Be it doing 15-20 squats, incline push-ups or dips, these exercises help in increasing your heart beat leading to an amazing workout routine altogether.
7. Skip sugary drinks
Do you think consuming dense sugary drinks such as Gatorade do good to your workout routine? Well, these drinks are a big no-no while undergoing a less intense workout routine. This is because these sugary drinks provide you with way more than the amount of calories burnt during a low-intensity workout.
8. Walk smartly
Incorporating small walks whenever possible can be miraculous for getting in shape. Parking your car a bit away from your door, taking the staircase, ditching escalators and opting to walk instead of taking your car can make you get the waistline you dream of.
9. Consuming the right amount of water
According to a study, consuming more water speeds the rate of weight loss. In fact, increasing your water consumption by 1.5 litres per day can burn 17,400 calories in a year!
10. Coin a dynamic playlist
Sneakers check. Music check. Dawn check. Morning breeze check. Ever done that? If not, then you are missing out on something amazing. Music can have a soothing effect on your mind no matter what the situation is. It can act as a mood-changer and revitalise you in minutes. So when you step out for a walk the next time and you don’t have a walking companion, make music your friend. Make a zestful playlist to help keep you going. You would be shocked to notice that with your earphones on, you can cover those extra miles easily.
credit by femina