Don't go on a diet, don't go hungry, walk for 1 hour every day, lose 20 pounds in 3 months!

I heard that Xiao Wang from the adjacent workstation is the best I have become thinner recently. I still eat Braised pork belly for lunch, and I haven't given up milk tea for afternoon tea. The only change is that I walk around the office building every afternoon. Three months later, when I saw her again, she had shrunk a bit and even her chin had run away from home. Does walking for weight loss sound like a fantasy? In fact, science has long given this "lazy slimming method" a pass.

1. Three hidden mechanisms of walking to burn fat

1. Mild aerobic sustained effect

When the pace is maintained at 100-120 steps per minute, the body will activate the fat supply mode. This intensity will not make people gasp for breath like running, but it can ensure continuous burning of heat. Just like simmering soup over low heat, it may not seem intense, but in reality, it has a strong aftertaste.

2. Muscle group linkage reaction

The correct walking posture will mobilize 85% of the muscle groups in the whole body, from the ankle to the core muscle group, silently doing work. Especially with the swing arm movement, it can consume an additional 12% of heat, which is equivalent to adding turbocharging to a fat burning engine.

3. Delayed increase in metabolic rate

Within 4-8 hours after walking, the basal metabolic rate remains 5% -8% higher than usual. This means that even while lying on the sofa watching TV shows, the body continues to burn calories, which can be called the ultimate mystery of "lying thin".

Secondly, improve the walking effect Three tips for doubling

1. Golden time selection method

Walking on an empty stomach for 20 minutes before breakfast can burn 30% more fat. This is because after fasting overnight, the body is more inclined to break down fat for energy. However, people with low blood sugar should carry a sugar with them to prevent discomfort.

2. intermittent variable speed strategy

alternates between brisk walking every 3 minutes and steady walking every 2 minutes, which can make the heart rate range more ideal. Experimental data shows that intermittent walking consumes 28% more calories than uniform walking, like sending a signal to the body that 'more energy is needed'.

3. Terrain addition method

Selecting a sloping route or climbing stairs can increase energy consumption by 40%. If the environment allows, you can try walking backwards. This unconventional posture will allow muscles to recruit more movement units, which is equivalent to adding a difficulty patch to regular training.

3. Three easily overlooked precautions

1. Prioritize gait correction

Incorrect gait in the outer or inner BaZi can reduce movement effectiveness by 30%. The correct posture should be to land the heel first, then transition to the forefoot, like drawing a smooth "C" with the sole of the foot.

2. Equipment Selection

The curved sole of professional walking shoes can reduce joint impact by 15%. There is a little trick to testing whether the shoes are suitable: stand on one foot after putting them on, and if you can easily complete the tiptoe movement, it means that the support meets the standard.

3. Water replenishment time window

supplementing 100ml of warm water every 20 minutes can maintain metabolic efficiency. Don't wait until you feel thirsty to drink water, as your body is already in a state of mild dehydration and fat breakdown efficiency will be reduced by 30%. Don't underestimate the 60 minutes of daily movement time, it may be the gentlest shortcut to changing your body shape. When the elevator button and the pedestrian staircase appear in front of you at the same time, remember that your choices are shaping the curves of your future body. Starting from tomorrow, make every step a scale closer to the ideal body shape.