Walking and running is a very good and efficient way to lose weight safely. Exercises take a toll on your body and build your muscle up but all you want is to lose that few extra pounds which do not need hectic routines. Power walking and running is a doable task.It is a high impact technique to stay fit.Unsurprisingly, we all spend quite an amount of time walking and running in our day to day lives, with some improvisation in technique on how to run or walk will easily help you get fit.Here are some Do’s and Don’ts to lose weight by walking and running.
Tips to lose weight by walking and Running
Run and Power Walk
To lose weight by walking is doctor recommended. It’s the best way to tone lower body and belly fat. It is a day to day task which can easily be part of your workout sessions. Always start steadily and then power up your pace. You can start running and then switch to walking, long runs, short runs, power walking, hill repeats, stretching, jogging, recovery run, incidental walk, swing your arms, carry weights etc.Intensive running at the very beginning may lead to weight gain.Best practice is to Vary your routine by running and then switch to walking. You need to run “enough” to start losing weight, you can try apps on your phone to track and map every session, use heart rate monitor, know your body(Fat Percentage) etc and plan your running and walking sessions accordingly. Make it a habit.
Give It Time
Your body needs adequate time to burn the fat and rebuild all your muscles.Don’t rush with high intensity and long duration running sessions and pressurize your body to give results, you will only set up for failure. Do not lose hope if you notice no change in your body, it should only push harder to achieve your long-term goals.
Drink Water Efficiently
This is the most important factors to lose weight by running and walking. Drink Gallons of water as your body needs it to repair damaged muscles and rebuild them. A hydrated body will curb hunger, build your metabolism rate, avoid cramps, heatstroke, boosts energy, improves fat burn rate etc. Drink enough and an appropriate amount of water before you run, during and after running.
Choose A Healthy Diet
The harder you train the more nutrients you have to intake, cutting down you meals drastically to lose weight is not a great long-term plan.Your body needs enough amount of carbohydrates and proteins to build a healthy body. Add protein shakes, milk, vegan diet, beans, fruits, pulses, starchy food, soya milk, oily fish, nuts etc in your meal. Avoid caffeine, sweetened drinks, fried food, processed meat, margarine, almonds, baked food etc. Don’t eat more than you burned.
Track Your Weight
If you start a serious training and your weight doesn’t scale down immediately there is no need to be frustrated. There are many reasons to why your needle on the scale tends not to flicker. It could be the fluid intake, as you consume plenty of water to keep yourself hydrated and build your muscle, this will add pounds to your scale and mislead you. To lose weight by walking don’t start intensive workout to boost weight loss, it will only disturb your internal body balance.
Sleep is another important factor to a healthy toned body. Enough sleep keeps your mind concentrated, goal oriented. It also helps in fat burn rate, helps you run correctly, helps learning and task completion and so on. Sleep deprived body affects your body negatively. It disturbs your appetite and causes you to crave more food, it leaves your body in a fatigued state. It also leaves more room for errors, stress, effects of pacing causes errors and injuries.
It’s always better to keep a journal to keep track of all the elements such as power breaks, diet(most important), short and long-term goals, walking pace, the frequency of running sets etc. It is good to have a walking companion as they are great pace setters. Remember to always stick to the routine. Irregular patterns will have negative impacts on the body and might lead to weight gain or imbalance of metabolism.Regularity and pure interest in your routines will surely help you to lose weight by walking and running.
Also published on Medium.