Can brisk walking in the morning help with weight loss

Morning brisk walking can generally help with weight loss, but it needs to be combined with dietary control and long-term persistence. Fast walking is a low-intensity aerobic exercise that primarily burns calories by promoting fat metabolism and increasing basal metabolic rate.

During brisk walking, the body will first use fat as an energy source, and lasting for more than 30 minutes can enhance the fat burning effect. Fast walking on an empty stomach in the morning may improve fat utilization, but people with low blood sugar should be cautious. Maintaining a heart rate between 60% and 70% of the maximum heart rate during brisk walking can effectively promote fat breakdown while avoiding muscle loss. It is recommended to perform 5-6 times a week, each lasting 45-60 minutes, in conjunction with changes in slope or intermittent acceleration to improve consumption efficiency. Moderate protein supplementation after exercise can help maintain muscle mass.

It should be noted that relying solely on brisk walking for weight loss has limited effectiveness. If the daily calorie intake exceeds the expenditure, it can still lead to weight gain. It is recommended to record daily steps and dietary habits, and avoid high sugar and high-fat foods. Overweight individuals should gradually increase their exercise intensity, and those with joint discomfort can choose soft road surfaces or wear cushioned insoles. The recommended rate of weight loss is 0.5-1 kilogram per week, as losing weight too quickly may affect health.