Walking for Weight Loss
If you’re trying to lose weight, you’re probably already working on your diet.
You might be trying Intermittent Fasting. Or maybe you’ve jumped into a Ketogenic diet.
Those both work great for fat loss!
But walking is another tool that you should be including in your weight loss journey.
What’s so great about walking?
Walking is a safe and effective form of physical activity that almost anyone can do.
And it’s free! You don’t have to join a gym or buy any special equipment.
When you’re obese, or even just a little overweight, physical activity can be challenging but walking for weight loss can be a great option.
Strenuous exercise can spike cortisol and sabotage fat loss efforts, so gentle exercise, like walking, is the way to go.
How walking helps with weight loss
Yes, walking is going to burn up calories. But more importantly, it’s going to use up glucose.
And using up all that extra glucose is going to help correct insulin resistance and get you into fat burning mode quicker.
Walking on a regular basis can also boost your metabolism.
This will help you burn energy more efficiently, even when you’re at rest.
Just getting a walk in at least once a day can help you lose weight, even without dietary changes.
Weight loss plateau?
Sometimes with fasting or a Ketogenic diet, you lose weight at first, and then suddenly the scales stop moving.
Organising a daily walk can be an easy and effective way to get past the weight loss plateau.
Other benefits of walking
Besides weight loss, a daily walking routine can help in other ways, as well.
Better overall health
Studies indicate that walking can reduce risk of metabolic disease, such as diabetes, heart disease, or high blood pressure. (Source*)
Mental well being
Walking can have a huge impact on your mood and stress levels.
Especially if you’re getting out into nature when you walk, and getting lots of sunshine.
Helps with hunger and cravings
If you’re fasting for weight loss, or even following a Ketogenic diet, cravings can wreak havoc on your goals.
Next time you feel tempted, try taking a 15 minute walk.
Your craving will be gone by the time you’ve fniished your walk. Or at least it will be more manageable.
Better sleep
Most people need at least 7 hours of uninterrupted sleep a night.
Not getting enough quality sleep is a big, and often overlooked, reason that people fail to lose weight.
Because when we don’t get that quality sleep, cortisol levels increase.
Cortisol makes it hard for you to tap into fat storage.
Being more active during your day is going to help you sleep better at night.
And help you burn that fat!
Tips for incorporating walking into your daily routine
- Schedule your walks. Make a plan. No excuses!
- Set a daily goal. 10,000 steps a day is a good minimum to aim for. If you can’t do that much at first, start with what you can do and work up to it.
- Use a fitness tracker to make sure you’re getting in those steps.
- When the weather isn’t cooperating, walk indoors.
- Throw in a 15 minute walk before meals and after meals.
- Don’t drive if you can walk! If work, school, or shopping is within walking distance, take advantage of that!
- Get a walking buddy! Walking with a friend can be so much more fun.
- Remember, gentle walking is best. You don’t have to walk fast or hard.
- Stay hydrated! Take a bottle of water with you, and grab your electrolytes! Especially in hot weather. Keto Electrolytes by Nutri-Align
Maximum benefits
To really boost weight loss efforts, combine your walking with a daily Intermittent Fasting window, and a Ketogenic diet.
As always, make sure you check in with your doctor before you begin a walking regimen, especially if you have diabetes or heart disease.
Walking for the win!
Walking is a safe and effective tool for weight loss.
It’s free, and you can do it almost anywhere, anytime. Why not start right now?
Source* Walking can lower risk of heart-related conditions as much as running | ScienceDailyWalking helps prevent chronic disease - Chronic Disease Michigan State University
Author: Roo Black
Roo is a fasting coach with over 5 years of experience. She leads the admin team of the Official Fasting for Weight Loss Facebook group - one of the largest fasting communities on social media with over 125,000 members. We highly recommend this group for anyone who is looking for fasting advice or coaching.
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