A Complete Guide On Losing Weight By Walking And Fasting
How to lose weight quickly and easily using intermittent fasting and walking. The main thing here is, it’s very effective and free! So, anybody can so it at any time.
Walking is an excellent form of exercise to lose weight. It helps you stay in shape and offers plenty of other health benefits as well. When combined with intermittent fasting – an outstanding weight management program – its’ effects double up.
The compound benefits occur due because the primary goal of both of these techniques is to keep your weight under control. However, a large number of people are unaware of its benefits and view it as ineffective for weight loss. However, the truth is that losing weight by walking is entirely possible.
For it to work, however, you must change your diet routine and choose an eating pattern which supports this exercise. Intermittent fasting is a great example of such routines. In this article, we’ll describe how the combination of walking and IF can help you get back in shape.
The Combination of Walking and IF Burns Calories
The amount of calories burned by walking depends on several factors such as your pace, weight, walking distance, and ambient temperature. On average, a person weighing 180 pounds burns about 100 calories per mile, while a 120-pound person only burns around 65 calories per mile.
Brisk walking is an ideal approach to lose weight through this exercise. This is because it enables you to cover more distance in the same amount of time, while also burning more calories.
The data below will help you understand it more:
- 4-mile brisk walk helps a 100-pound person burn 227 calories (speed: 15 minutes/mile)
- 4.5-mile brisk walk helps a 100-pound person burn 254 calories (speed: 13.3 minutes/mile)
- 5-mile brisk walk helps a 100-pound person burn 364 calories (speed: 12 minutes/mile)
Now, combine these effects with the benefits of intermittent fasting and your unwanted pounds will be gone at speed. This is because the combination of walking and fasting allows you to burn more calories than doing these things separately, thus compounding the benefits from both.
Typically, the fasting window stretches for 16 hours. When you go 16 hours without eating and add one hour of brisk walk to it, your weight will come down much faster that you realise.
How to make this combination work for you?
The combination of intermittent fasting and walking is undeniably the most valuable weight loss technique out there. This is because both are entirely natural, clinically proven, and carry no side effects if done correctly.
Alternatively, other techniques offer rapid results but only on paper. What they actually do is put you through tough diet and workout plans without being effective at all. Now, this can be extremely disappointing for someone who did everything right.
One way to avoid disappointment is losing weight by walking and fasting.
Don’t know how to make this combination work for you?
Being consistent is the key!
Take a slow start, then stick to your new routine. The combination of walking and fasting becomes far more efficient when you make it your lifestyle rather than treating it as something temporary.
The good news is that sticking to intermittent fasting is a lot easier than any other weight management plan. This is because with IF, you don’t have to compromise on your favorite meals. All you need to do is lower your calorie intake and increase your calorie burns. Of course, walking for an hour everyday makes this whole thing a lot easier.
Benefits of Intermittent Fasting
While weight loss is the primary benefit of intermittent fasting, it’s not the only benefit of IF. There are plenty of other benefits that make IF a top eating plan. For example, it raises your energy levels to help you function properly.
You might ask how can fasting 16 hours a day raise your energy levels? The answer is simple: when you are fasting, your body stops using the energy to digest food. Besides, it takes away the effort you normally put into thinking about your next meals.
Improved metabolism, stronger immunity, low blood sugar, and mental clarity are the other benefits of intermittent fasting.
Benefits of Walking
Similar to IF, walking offers plenty of benefits in addition to weight loss. Walking briskly for 30-60 minutes several times a week can result in the following benefits:
- Low bad cholesterol (LDL)
- High good cholesterol (HDL)
- Improved mood
- Controlled blood pressure
- Low risk of heart disease
- Strengthened muscles
- Better sleep
- Improved longevity and overall health
Also, walking regularly keeps your weight under control and reduces your chances of gaining weight over time.
How To Get Started Walking?
Walking is an effective and simple form of exercise. Almost anyone can do it during any part of the day.
As a beginner, long walking sessions can leave you fatigued and sore. Therefore, our recommendation is to do 10-15 minute sessions initially at a comfortable pace. Once you get used to this routine, add 10-15 more minutes to your walking sessions and increase your pace as well.
Ideal walking sessions are 30-60 minutes long and involve brisk walking. So choose a duration that suits you the best and stick to it until you reach your weight goal.
How to Fast Intermittently As a Beginner?
Getting started with intermittent fasting is simpler than it seems. All you need to do is pick the fasting window of a comfortable length and reduce your calorie intake. IF also lets you take light beverages such as water, tea, and coffee to feel full during the fasting period. Moreover, you can have a go at snacks as well during the initial phase, but remember snacks will cancel out any benefits. Once you get used to your IF plan, however, increase duration of your fasting window and remove snacks from your diet for it to be really effective.
Final Words on Losing Weight by Walking
The combination of walking and fasting is arguably the quickest way to lose weight. Besides, the fact that both the methods are completely natural makes it more practical than any other weight loss technique out there. So give this combination a try and don’t forget to share your experience with us.