Walking to Lose Weight – Science Proved It

Introduction

Walking is a rhythmic, dynamic and aerobic activity of large skeletal muscles. It confers many benefits with minimal adverse effects. An exercise is a form of physical activity. That is planned and performed with the goal of improving health. Walking helps to lose weight. You will find the scientific researches in this regard in coming sections.

Some people think that the word ‘exercise’ only refers to weight-lifting or bodybuilding. Bodybuilding is also discussed in detail in the next section.

Pros of Walking

1. You don’t need to do any dieting or fasting.
2. This approach has the least side effects.
3. A regular walk helps to lose weight. It is also very good for your health.
4. This is the least expensive way for weight loss.

Cons of Walking

1. Many people try this but very few get weight loss results. The reason for failure is just not to plan for walking.
2. It is difficult for those who are busy and have no time to walk.
3. Many people fail to have a regular and consistent walk. So, they fail to lose weight.
4. Most people ignore to plan and set walking targets to achieve weight loss. So, they fail to lose weight.

Statistics and Importance

Statista Survey Statistics reported that about 110.81 million people in the United States adopted walking for fitness in 2017.

Being physically active is the easiest way to improve your health. World Health Organization claimed that approximately 2 million deaths per year are attributed to physical inactivity. 1 Lesser physical activity has been diagnosed as a major cause of chronic diseases. 2

Physical Activity Guidelines for Americans highlighted some alarming facts. About $117 billion annual costs are associated with inadequate physical activity. 3

Health Benefits of Walking to Lose Weight

• Walking and the physical activities help to prevent many chronic diseases. 4, 5, 6, 7, 8, 9
• The regular walk has very important role in preventing the Diabetes. 10, 11
• It has very positive results in lowering anxiety and depression. 12, 13,
• Regular Walking is very helpful in improving mood and psychological conditions. 14, 15
• Walking is also very helpful in relaxing the senses. 16
• Stress have a negative impact on your metabolism system. It may be referred as an indirect cause of your extra weight. Stress may also be the reason for the failure of your weight loss goal. Walking is very effective to reduce your stress levels. 17, 18, 19, 20
• Physical Activity Guidelines for Americans recommend that you can reduce your weight with regular walking. 21

• Walking has profound effects on the weight loss. It has the direct effects on the fat distribution especially visceral fats. You have read in above sections that the Visceral fat is very dangerous. 22, 23, 24

Key Points for An Effective Walking to Lose Weight Fast

Following are some research-based key points for an effective walking to lose weight fast.

(1) General Recommendations for Walking to Lose Weight Fast

1. 150-300 minutes walk per week or 30 minutes walk a day is very effective. It is a minimum physical activity to lose weight fast. 25, 26

(2) Energy Consumption and Walking

1. Brisk walking or intense exercise is more likely to reduce your more weight. Jogging helps more weight loss than simple walking. So, running is more supportive of weight loss than jogging. By increasing energy consumption in your physical activity, weight loss results will definitely be increasing. 27, 28, 29, 30, 31, 32
2. The walking helps to burn fats because it helps to create more energy. So, a hill walk or a path that includes ups and downs is more effective because it needs more effort. 33

(3) Dietary Measures and Activity Trackers for Walking

1. The dietary measures also support weight loss goals when supported by walking routines. 34, 35

2. Physical Activity Guidelines for Americans also recommend to use Activity Tracker or Pedometers. It helps to track your physical activity. (Page # 112). Moreover, many researches supported this. 36, 37

3. Drinking enough fluids lessens the chances of dehydration in your body. Water and shakes are very important for walking and exercise. It also saves you from many diseases and helps to burn fats fast. 38, 39, 40, 41, 42, 43, 44, 45, 46, 47, 48, 49
4. The weight loss beverages like natural teas with regular physical activity help to lose weight fast. 50
5. Protein shakes are the best to balance the protein levels in the body after walking. 51, 52, 53, 54, 55, 56, 57, 58

(4) Successful Weight Loss Maintenance with Walking

1. For successful weight maintenance, walking with a high protein diet is an easy way. Successful weight loss is the main goal along with losing weight. It is maintaining an intentional weight loss of a minimum of 10% for consecutive two years. Only 20% of people meet this definition. The others regain weight within two years. 59, 60, 61, 62

(5) Best Physical Activity to Lose weight

1. Choose that physical activity which gives you pleasure and you enjoy that activity. It is a very important factor for the positive results. If an activity makes you happy, you will definitely continue it as a source of enjoyment. So, with the consistency you will lose weight fast. 63

Use of Activity Tracker / Pedometer to Make Walking More Effective and Meaningful

Jama Network published a research for the use of Activity Tracker or Pedometer. It concluded that the Activity Tracker or Pedometer is very helpful for significant increases in physical activity. As a result, it highly supports you to lose the weight fast. 36, 37

Best Activity Trackers / Best Pedometers for Walking

It is very difficult to choose any item to buy online. One major risk of online purchasing is the quality of item. The quality of item often is not the same as shown on the online stores.

For a best Activity Tracker, we have selected Amazon Best Selling Brand; Fitbit. It offers the best selling Activity Trackers.

Fitbit – Best Activity Trackers

Official website has monthly visits of 34 million people.  That is a great number.

The visitors are not confined to any specific country. So, these are spread all over the world. You can see that more than 60% visitors are from United States.

Fitbit has very loyal visitors. More than 38% visitors come directly to their website. More than 40% visitors come on their website through Google.

Fitbit on the Social Media

It has a very impressive presence on Social Media. This shows a good reputation of their products.

Its Facebook Page has more than 2.8 million follower. Such a huge number of followers show the interest of people. Fitbit Official Instagram Account has 680K followers. That is a Good position.

Its Official Twitter Account has 374K followers. That is a good thing.

The reviews from the real users are the good source of information about the quality of the products. You will see that the Amazon also recommends Fitbit. Amazon declares it the No.1 Best Selling. Reviews will also confirm the Fitbit Trackers quality.