Losing weight doesn’t have to mean slogging it out in the gym.
It turns out the positive benefits associated with walking can aid your weight loss goals.
The reason being: walking eliminates stress.
Stress causes our bodies releases hormones to help with our flight or fight response. But in most cases, neither is required. Regardless, you’ll get a rush of cortisol, which tells your body to replenish the energy it thinks you should have used, making you feel hungry.
Elissa Epel, PhD, a researcher on stress eating at the University of California, San Francisco told Prevention, instead of reaching for healthy snacks, “we crave sweet, salty, and high-fat foods because they stimulate the brain to release pleasure chemicals that reduce tension."
A simple way fight stress (and extra body fat) is to walk.
How to lose weight while walking
Walk 15,000 steps a day
While it’s thought that 10,000 steps a day is a good number to hit, 15,000 steps is better for weight loss.
Speaking to Women’s Health, Tennessee-based personal trainer and strength coach Hannah Davis said: “Don’t worry about slowly increasing your step count. Just go for it.”
Break it up
Remember your step count is over a whole day, so try and break down the bulk of it into three 20-minute walks.
Walk after you eat
A study from Washington University found walking 15 minutes after you eat can help lower blood sugar levels, lowers Triglycerides, speed up digestion and burn calories.
Adding an incline or an extra set of stairs to your daily workout will help increase your heart rate while burning more calories.
Add body weights
Adding some squats, lunges and triceps dips while walking will help increase your heart rate but also build muscle.