Why is walking the best way to lose weight?

Instead of forcing yourself into strict diets, intermittent fasting, and grueling gym sessions, is there a better way to lose weight?

Walking for a certain amount of time every day can help you lose weight significantly and create a balance between mind and body - Photo: NBC News

Deepak Pal, sports and functional nutritionist at SENS Clinic, a wellness and aesthetic clinic in Delhi, India, believes that the answer to weight loss lies in walking.

Walking is an effective and gentle way to lose weight.

"If you think that only dieting or heavy workouts in the gym will help you lose weight, you are wrong," says Pal.

"There is a lot of scientific evidence that simply walking for a certain amount of time each day can significantly help with weight loss and create a balance between mind and body. In fact, a recent study showed that weight loss and physical activity reduced the risk of heart attack by more than 60% for people with type 2 diabetes. Walking also helps fight other chronic diseases such as high blood pressure."

Whether you're going for a leisurely walk or a brisk walk, it's important to listen to your body. "While experts recommend an average of 150 minutes of walking per week, it's also a good idea to start slowly to get a feel for your body type and stamina.

You can then increase the amount of walking you do and gradually build up,” says Pal. He also recommends consulting a medical professional, if you have serious medical conditions, to understand the appropriate level of daily walking.

What are the benefits of walking?

Compared to fat tissue, the body's muscle tissue is more efficient at burning calories. "When you walk, your body tends to preserve lean muscle mass and shed excess fat. Walking also strengthens the cardiovascular system, in addition to making muscles stronger," Pal says.

“Just 30 minutes of walking a day can burn up to 150 calories, control cravings for sweets, maintain blood sugar levels, and boost metabolism, keeping you energized and alert throughout the day,” Pal adds. This cycle also ensures that no excess calories are added to your body.

Your body will get into a certain rhythm when you start walking. "One of the first changes is that your appetite is regulated when you start eating at fixed times, and you can deal with stress in a calmer and more balanced way," says Pal.

This prevents snacking on unhealthy foods or extra eating, ensures the body has enough time to properly digest food and absorb important nutrients, and improves metabolism.

"When you walk at the same time every day, your body tends to lose weight faster in difficult areas like your belly and underarms," ​​Pal explains.

Stubborn belly fat and fat around the midsection are the biggest challenge for anyone trying to lose weight. When you walk briskly, this visceral fat begins to melt away, creating a firmer midsection over time.

Walking also helps you sleep better. With the constant buzz of devices like mobile phones, tablets and laptops these days, sleep is often overlooked. “Walking ensures that your body quickly unwinds to get the 7-8 hours of sleep it needs to repair and burn calories while you sleep,” adds Pal.

When walking in green spaces like parks, the fresh air will also help refresh the body and calm the mind, creating a more positive and peaceful mental state.

Short walks are more beneficial than long walks

“Short walks” may boost your health more than longer walks, and are easier to do. That’s the main conclusion of a study published in the Proceedings of the Royal Society B, which suggests that short walks may be better for you than longer walks.

In the study, volunteers walked on a treadmill or climbed a short flight of stairs for varying amounts of time, ranging from 10 seconds to 4 minutes. Participants wore masks to measure their oxygen consumption.

Researchers found that people who walked for short periods of time burned up to 60% more energy than those who walked for longer periods, even though they covered the same distance. The more energy you burn, the more calories you burn.

Research has shown that the often-cited goal of 10,000 steps per day may not be necessary. Instead, around 7,500 steps is ideal, but everyone will still be different.

Source: https://tuoitre.vn/tai-sao-di-bo-la-cach-tot-nhat-de-giam-can-2024102312231869.htm