Walking weight loss test: lose 20 pounds in 3 months, the method is simple enough to cry!

Every day, you can see many people posting photos of their running and cycling routines on their social media, but did you know? There is a more relaxed way of exercising, even without going to the gym, and the effect is particularly noticeable. There was a girl who persisted for three months and managed to grind off 20 pounds from the weight scale. The key was that she didn't go on a diet or spend money on equipment throughout the entire process, relying only on a pair of sneakers and a flat road. Why can walking help with weight loss?

1. continuously burning fat

When walking, the body mainly uses fat for energy supply. After walking at a moderate speed for 30 minutes, the efficiency of fat decomposition will be significantly improved. Compared to high-intensity exercise, which can easily cause muscle lactate accumulation, walking, a gentle way, is more suitable for long-term persistence.

2. Improving basal metabolism

Regular daily walking can enhance muscle endurance, and an increase in muscle mass means that more calories are burned in a resting state. Many people have found that after persisting in walking, even sitting still is easier to lose weight than before.

Key skills to master

1. Speed is not the faster the better

Jia Ran Fat's heart rate is controlled at 60% -70% of the maximum heart rate, which can be estimated using this simple formula: (220 age) x 0.6. Maintaining a speaking but slightly panting speed is most appropriate, as running wildly can actually affect fat burning efficiency.

2. Time is more important than distance

A single walk is recommended to last for at least 45 minutes, with the first 20 minutes mainly consuming glycogen before starting to break down a large amount of fat. You can prepare a sports wristband to monitor the time, don't worry too much about how many kilometers you have walked.

Details determine success or failure

1. Choosing the right shoes is crucial

It is necessary to choose sports shoes with elastic soles and good arch support, avoiding canvas shoes or sneakers. Wrong shoes may cause inflammation of the plantar fascia, which can actually affect persistence.

2. Utilize fragmented time

There is no need to deliberately find time. Get off two stops early for commuting, take a walk around the office building during lunch break, and walk the dog twice more around the community after dinner. The cumulative effect is amazing.

Common misconceptions to avoid

1. Excessive pursuit of steps

Blindly brushing steps may lead to joint damage, especially for people with a large body weight base. It is recommended to start with 6000 steps per day, increase by 500 steps per week, and ultimately maintain at 10000-12000 steps, which is more reasonable.

2. Ignoring dietary coordination

Although strict dieting is not necessary, high sugar fried foods should be controlled. You can eat more protein and vegetables to avoid overeating due to hunger after exercise.

Start your first attempt on a sunny day and remember to record your initial weight and body circumference. When we talk about this matter again in three months, what you might be saying is the surprise that 'these jeans are actually two sizes bigger'. Exercise should be a natural part of life, it should not be full of pain, but a habit like brushing teeth and washing face every day.