Walking For Weight Loss
I have been walking for weight loss, out of desperation.
For the third day, I pushed to get 3 miles in.
I found that 4mph was doable on the treadmill from a walking perspective.
I have never been much of a runner and have shied away from running since I tore my medial meniscus ten years ago.
Over the course of the 45 minutes or so that I walked on the treadmill, I brought the speed up to even 4.5mph and was still able to continue walking…the most was 5mph.
Bottom line was that I brought my baseline up from 3.5mph to 4.0mph and did a full 3 miles.
Is there anyone else out there doing a walking program?
Here is some more motivation why walking for weight loss is a great idea:
Walk Off 5 Times More Belly Fat
Scientists discover the best way to walk off weight without dieting
By Alyssa Shaffer formerly of Prevention Magazine
Pop quiz: Two women go walking. One finishes quickly; the other takes her time.
They each burn about 400 calories.
So who sheds more belly fat?
The obvious answer: It’s a tie.
Which Walking Style Loses More?
But a surprising new study shows that the one speed walking actually loses more.
Researchers from the University of Virginia found that women who did three shorter, fast-paced walks a week (plus two longer, moderate-paced ones) lost 5 times more belly fat than those who simply strolled at a moderate speed 5 days a week, even though both groups burned exactly the same number of calories (400) per workout.
Those power walking also dropped more than 2 inches from their waistlines, pared about 3 times more fat from their thighs, shed 4 times more total body fat, and lost almost 8 pounds over 16 weeks—all without dieting!
The improvements didn’t stop there.
The Many Benefits of Walking
The high-intensity exercisers lost about 3 times more visceral fat—the dangerous belly fat that wraps around organs such as the liver and kidneys and has been linked to diabetes, heart disease, and high blood pressure.
“Vigorous exercise raises levels of fat-burning hormones,” says lead researcher Arthur Weltman, PhD, director of the exercise physiology laboratory at the university.
It also increases after-burn (the number of calories your body uses post-exercise as it recovers) by about 47% compared with lower-intensity workouts.
In theory, even without making major dietary changes, just by virtue of adding walking to your daily routine, you can lose 12 pounds or so over 12 weeks.
Add in some healthy dietary changes, and that can account for another pound a week, which in total would add up to 24 pounds over three months.
This makes walking for weight loss a powerful habit and tool to get fit.
Please share if you have ever lost weight through walking alone.