Walking is considered the simplest and easiest exercise to maintain, suitable for all ages. But if you think just walking is enough to lose weight, you may be missing out on many ways to maximize the effectiveness.
With just a few small adjustments in the way you walk, you can completely turn each step into an opportunity to burn more calories, increase metabolism and lose weight more effectively.
How to walk to burn calories and lose weight most effectively?
Here are the 5 most common ways:
1. Walk fast enough to make talking difficult
If you walk leisurely like you are taking a walk, the amount of calories burned will be insignificant. To lose weight, you need to walk fast enough to feel short of breath and have difficulty talking continuously.
As the speed increases, the heart rate and energy needs of the body also increase, forcing the body to burn more calories to meet.
Imagine you are walking at a pace that allows you to say just a few words before needing to take a deep breath. This is the “optimal calorie burn threshold” that makes walking as effective as a real cardio workout.
2. Change your walking speed to activate your body to burn more calories
A simple way to increase weight loss is to change your walking pace. Research shows that alternating fast and slow walking can help you burn up to 20% more calories than walking at a steady pace throughout the session.
Instead of keeping the same speed, challenge yourself:
- Walk as fast as you can to the tree in front of you,
- Then slow down to take a deep breath,
- Then speed up again.
This constant change in speed prevents your body from being able to “adapt” completely, thereby increasing energy burn and improving cardiopulmonary endurance. Like driving without cruise control, your body will have to “work” harder and consume more fuel.
3. Walk on an empty stomach
If you walk in the morning, don’t go completely empty, but don’t eat too much either. A small snack like a slice of wholemeal bread, a few banana slices, or some protein powder mixed with water is enough to provide the necessary energy without adding extra calories.
If you walk in the afternoon or evening, just make sure to eat a balanced diet throughout the day with foods rich in protein, fiber, and healthy fats. When your body is not starved of energy, you will walk faster, longer, and burn more calories per minute while still feeling comfortable.
4. Don’t forget to refuel after walking for more than 60 minutes
If your walk lasts an hour or more, remember to refuel lightly after finishing. By then, your body has used up most of its glycogen stores. Adding a little carbohydrate and protein will help restore muscle and maintain metabolism.
Some good options:
- Banana with nut butter,
- Whole wheat bread with peanut butter,
- Or a glass of low-fat chocolate milk.
These are all ways to fuel smartly without sabotaging your weight loss efforts.
5. Add strength training to your walk
Walking is a great exercise, but if you only walk, you may lose lean muscle mass as you lose weight. To keep your body toned and increase your ability to burn calories even at rest, mix in some light strength training during your walk.
Every 10 minutes, you can stop for a few minutes to:
- Do 10 squats,
- 10 push-ups on a park bench,
- Or do some lunges.
These exercises not only strengthen your muscles but also activate additional energy expenditure, helping you lose weight faster and more sustainably.
In short, losing weight does not always require going to the gym or doing high-intensity exercises. With just a pair of comfortable shoes and a few tips above, every walk can become an “effective calorie burning” session. Maintain the habit of walking every day, combined with a reasonable diet, you will feel your body lighter, your spirit fresher, and the number on the scale will gradually change in the direction you want.
