Walking tips before you leave the house.

 

Choose the right shoes. The only "equipment" necessary for walking are shoes and chances are you have a pair suitable for the job already. "Walking shoes" have flexible soles and stiff heel counters to stop side-to-side motion. Normal flat surfaces only require low-heeled shoes that are comfortable, cushioned, and light-weight.

 

Devise a great walking playlist. Before you even believe lacing up your sneakers, consider the songs you would like to listen to as you create strides towards a fitter you. Having a great soundtrack to your walk will motivate you to push harder and go farther and the best part is that you probably won't even notice the extra effort that you end up putting in. 

 

Know your route. It's good to have a clear idea of where you'll be walking on any given day. You'll feel comfortable and assured knowing what to expect as you walk and not waste any walking time deciding a route on the fly. Try and devise a couple of routes that change long, grade, and terrain. A few options along the way can prevent your new belly blasting habit from recurring.

 

Find a walking buddy. Numerous studies confirm that having a robust support group is significant to achieving and maintaining weight loss success, with those that are a part of a social support network losing more weight than their solo counterparts.

 

Find that walking buddy amusing. It's no joke: genuine laughter may cause a 10–20 percent increase in basal energy expenditure and resting heart-rate, consistent with a study published within the International Journal of Obesity. That means a 10-15 minute giggle fest could spend 40 to 170 calories.

 

Be prepared for weather conditions. We don't all sleep in San Diego, which suggests that we've to affect a dynamic climate. Extremely hot, cold, wet, windy or icy weather does not prevent you from emptying your stomach. Get yourself kitted out with the proper clothing for the kinds of weather your area can get during a given year. 

 

During a heatwave, walk before the sun gets too high in the sky, during a cold snap, do the opposite. A fair-weather walker in Seattle or Fargo goes to miss out on tons of belly blasting opportunities.

 

Keep tabs on your strides. Some insurance companies now offer financial incentives for members who can log up a particular number of strides during the day. That's because they know that walking is a great way to stave off obesity and illness.

 

Keep a walking journal. Keeping a journal has been shown to increase the effectiveness of a walking program by 47 percent, according to a Journal of the American College of Surgeons study! Keep track of the times that you simply performed your walking routine, the time of day or night that you simply performed your walking routine, the space and time to finish each walking routine, the course during which you performed your walking routine, and your weekly weight.

 

Walk-in daylight to eat less. Go get a number of that sunshine or maybe daylight on your walk. Why? Well, a study published in the International Journal of Endocrinology, showed that sleep-deprived adults who were exposed to dim light after waking had lower concentrations of the fullness hormone leptin while those in blue light had higher leptin levels. By letting some light into your life, you will get some life into your weight loss goals as you stride toward a slimmer, healthier future.

 

 

Tips for post-walk...

 

Drink green tea after walking. A Nutrition study found that participants who consumed three cups of the beverage a day for every week had fewer markers of the cell damage caused by resistance to exercise. That means that green tea can also help you recover faster after a brisk walk.

 

In another Journal of Health Science study, participants who paired drinking a sports beverage with the equivalent of four to five cups of green tea with a 30-minute jog three times a week for 8 weeks increased their ability to burn fat during exercise as well as while they were sedentary.

 

Or drink plain water. Rapid weight loss doesn't get easier than this: Simply drinking more water may increase the speed at which healthy people burn calories, consistent with a study within the Journal of Clinical Endocrinology and Metabolism. After drinking about 17 ounces of water (about 2 long glasses), the participants ’metabolic rate increased by 30 percent.

 

Researchers estimate that increasing the amount of water by 1.5 liters per day (about 6 cups) will burn an additional 17,400 calories throughout the year - this is about five pounds of weight loss. Imagine maximizing a water weight loss hack with a dangerous-boosting walk.

 

Just as long as you forgo sports drinks. Have you ever seen someone drinking Gatorade or vitamin water while walking? Unless they're walking up a sharp incline in a hurry, they're doing it wrong. "Many people feel they need these sugar-dense drinks after shorter or less intense workouts," says nutritionist Leah Kaufman, MS, RD, CDN, CDE. 

 

"The truth is, these drinks often have more calories in them than what's being burned off." Her advice isn't to consume such drinks unless you're employed out with an elevated heart rate for at least an hour. "Oftentimes these drinks are needed due to the risk of dehydration," she says, but cautions that if you're walking in mild temperatures or for less than an hour, they're largely unnecessary. Also, those sweet drinks are awesome nutrition for runners and walkers, anyway!

 

Snack on almonds. An International Journal of Obesity study demonstrated that a low-calorie diet that is rich in almonds could help increase weight loss. Not only do the great monounsaturated fats in almonds have an impact on insulin levels, say scientists, but also give dieters a full feeling, meaning that they're less likely to overeat. So bring a small bag of almonds on your walk if you begin to feel hungry.

 

Make your walk a part of your life. At first, anything new can be difficult to keep doing, simply because it's not part of your routine yet. Once it becomes a habit, it will become a part of your day-to-day flow. Remember that inspiration is what keeps you going and habits are what keep you going.

 

Do more incidental walking, too. Walking is one thing for weight loss, but walking also has other benefits. Bonus belly fat burning opportunities await you if you'll leave the car reception, take the steps rather than elevators and escalators, or if you'll walk the mile or two to a friend or relative's house. If you're taking mass transit to figure, walk to a bus or train stop a touch further along the route.

 

Don't starve yourself after your walk. "Post-workout nutrition is crucial to any fitness goals," says Santoro, who maintains that pre- and post-workout nutrition are the 2 most vital meals of your day. It's important to refuel your body immediately after a workout or brisk walk because it helps replenish glycogen levels, decrease protein breakdown, and increase protein synthesis and therefore the ability to build muscle.

 

But don't eat more than your walk burned. A whopping 70 to 75 percent of the calories we expend every day is required for our "basal metabolic functions:" Everything from keeping your heart beating to creating your fingernails grow. When we exert tons of additional energy within the gym, our bodies call out for more fuel with hunger pangs and a rumbling belly. 

 

At this point, people tend to undermine their efforts with foods that make them hungrier or superfluous amounts of food, says Lisa Jubilee, MS, CDN. “When exercise-induced appetite is excreted, simply increase your calorie acceptance by 20 to 30 percent of what your calorie tracker said,” she says.

 

Pair your walking with some resistance training. Even when you rest, your body is constantly burning calories. 75 percent of the calories that you burn each day are being used up just keeping you alive. "Resting metabolic rate" is far higher in people with more muscle, because every pound of muscle uses about 6 calories each day just to sustain itself. 

 

If you can pack on just five pounds of muscle and sustain it, you'll burn the caloric equivalent of three pounds of fat over a year. Pair that extra brawn with a half-hour of brisk walking once each day and you will start lowering on your extra fat deposits in no time.

 

Walk to de-stress. Walking briskly or jogging does calm you down by sparking nerve cells in the brain that relax the senses, research has shown. And that's good news for your weight loss goals. See, stress can cause the body to metabolize food more slowly, according to research published in the journal Biological Psychiatry. 

 

To make matters worse, the food we crave when we're stressed tends to be fatty and filled with sugar. Researchers say that the mixture of high-cal cravings and a stress-induced, snail-paced rate may result in significant weight gain. So, by walking to lose weight and reduce stress, you won't be stress eating as much: it's a win-win.

 

 

Everyone should pay attention to health issues. If you walk regularly, you must pay more attention to preparation before leaving home. Because it will control your psychological affairs. So as much as possible, according to the plan, exercise regularly and pay special attention to keep them healthy and strong.