How to lose weight: 7 tips on how to effectively lose weight by walking

Do you want to lose extra pounds? Use your legs. Walking is a simple, fun and inexpensive activity. All you need to get started is a good pair of athletic shoes. If you are interested in walking to lose weight, use these tips .

Walking position and technique

Walking is easier and more productive if done in a certain way. For good walking form, try these suggestions:

• Keep your back straight and head up, but relax your neck and shoulders.
• Slightly tighten your abdominal muscles.
• Let your arms swing freely
• Use a heel-to-toe motion to keep your movement flowing.

Tips to increase calorie burn

Depending on your body weight, you can burn 100 to 200 calories by walking briskly for 30 minutes. To increase your calorie burn and make your walking more interesting, consider a few changes to your routine:

• Increase the distance.
• Buy weight-bearing accessories to wear while walking. Be careful if you are overweight and consult your doctor first.
• Combine regular walking with intervals of power walking.
• Combine walking with strength training circuits. Exercises you can do on most trails or roads include lunges, squats, push-ups, and tricep dips on a park bench.

How fitness trackers and apps can help

Tracking your daily steps, the distance you've walked, and how long it takes to get from point A to point B can inspire you to keep walking. Therefore, it can be helpful for pedestrians:

•        fitness tracker
•        pedometer
•        fitness apps

If you prefer the traditional method, you can record your daily walking stats in a journal . All of these techniques can be motivating for better fitness and weight loss.

How to make walking a priority

You're often busy, so it can be difficult to fit any type of exercise into your schedule. It might help you to think that few habits can change your life like regular exercise . Here are some other ways to make walking a priority:

• Schedule a walk as if you were making an appointment.
• Get up earlier.
• Walk to work if you live within a kilometer or two.
• Go during your lunch break.
• Buy a good stroller and go for a walk with your baby or toddler.
• Take a walk during your child's sports training.
• Invest in a treadmill.
• Combine social time with walking.

Tips for walking with a friend

Walking with a friend can make walking more enjoyable, but it is important to choose the right friend. Here are some search tips:

• Make sure your plans are similar.
• Find a friend with related weight loss goals.
• Choose someone at (or close to) your physical level.
• Make sure you're on the same page when it comes to walking times, distance, and pace.
• Find a partner who will hold you accountable and who expects the same from you.

When shopping for sportswear, don't forget a light cap and sunglasses with UV protection for warm sunny days and a headlamp for night walks. Features to look for in sportswear include:

• Loose, comfortable cut
• Moisture wicking fabric
• Bright colors or reflective tape for walking at dusk or at night

EXIsport tip:

 Are you looking for sportswear that has reliable functional properties? Order Under Armor sportswear that wicks away sweat perfectly, dries quickly and provides a wide range of motion.

How to eat for nutrition and taste at the same time

Walking for weight loss works better when you also eat healthy. Fortunately, you don't have to sacrifice taste to have a healthy diet . With a few smart strategies, you can make nutritious foods taste great:

• Buy fruits and vegetables that are fresh and in season.
• Liven up fried, baked or grilled vegetables with spices and herbs such as garlic, lemon zest, dill, ginger, cumin or curry.
• Use marinades or seasonings on fish, poultry and lean beef.
• Sauté meat or vegetables in chicken broth, wine, or flavored oils instead of butter.
• Combine chopped fruit or whole berries with vanilla-sweetened coconut whipped cream.
• For a healthy snack, make a smoothie with almond milk, frozen fruit and vanilla protein powder.

Other benefits of walking

There are even more reasons to start walking for weight loss. Here are some other benefits of starting walking:

• Better heart health
• More energy
• Better mood
• Improved sleep
• Stronger bones and muscles
• Better balance and coordination
• Less tension and stress

Walking is not only an effective tool for losing weight, but also brings many other health benefits . It is a simple, accessible and pleasant form of movement that you can include in your everyday life . Remember that every step counts. The important thing is to start and be persistent. So put on your comfortable shoes and go for a walk!

Author: Ingrida Vravcová

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