Can walking slowly for an hour in the morning help with weight loss

Walking slowly for an hour in the morning usually helps with weight loss, but the effect varies from person to person. Slow walking belongs to low-intensity aerobic exercise, which can promote calorie expenditure and fat metabolism. Long term adherence to dietary control can achieve weight loss goals. The calorie consumption of walking slowly for one hour is related to factors such as weight, speed, and terrain. People with higher body weight consume more energy per unit time, and when maintaining a speed of 4-6 kilometers per hour on flat roads, they can steadily increase their heart rate to the range of fat metabolism. At this time, the body mainly relies on fat for energy supply, which helps reduce subcutaneous fat accumulation. Exercise on an empty stomach in the morning may enhance lipolysis efficiency, but caution should be exercised in individuals with low blood sugar. After 30 minutes of continuous exercise, the proportion of fat supply gradually increases, so an hour of exercise has practical weight loss significance.

Relying solely on slow walking to lose weight requires meeting the condition of calorie deficit. If the daily dietary intake exceeds the total consumption, the weight loss effect of exercise will be offset. It is recommended to adopt a diet structure high in protein and dietary fiber, reduce intake of refined carbohydrates, and avoid compensatory eating after exercise. Combining strength training can increase muscle mass, and an increase in basal metabolic rate can enhance the fat loss effect. Middle aged and elderly people or those with joint discomfort can choose a soft track to reduce knee joint pressure.

Warm up and stretch before and after exercise, and wear breathable running shoes to avoid foot injuries. It is recommended to take a slow morning walk 4-5 times a week, in conjunction with monitoring body fat percentage, to more scientifically evaluate the effectiveness. If encountering a plateau period, you can try intermittent variable speed walking or extending the exercise time. Chronic disease patients should consult a doctor to develop personalized plans.