The 20 tips on how to lose belly by walking!

Losing belly by walking is one of the most calorie burning exercises. Walking is by far one of the most complete exercises, as it can be done by virtually anyone, doesn’t require a lot of equipment, and can even be performed on the streets in your neighborhood. In addition, it contributes immensely to your health and even makes the “fats” dry up. From there you can then start doing other types of exercises with greater impact and strength.

Losing Belly Doing Walking is a very good exercise, in addition walking also helps improve blood circulation, posture and collaborates to lose belly . Brisk walking can burn up to 400 calories in 1 hour, which means a person can lose up to 0.5 kg per week from this exercise alone. When in addition to walking, a low-calorie diet is associated, it is possible to lose up to 8 kg per month.

Benefits:

Walking training, in addition to helping you lose weight and burn fat, has other benefits such as:

  • Increase muscle mass;
  • Decrease stress ;
  • Sleep better;
  • Improve circulation;
  • Control cholesterol  and diabetes .
  • These benefits are greatest when training is followed correctly.

Walking also has other health benefits, which include lowering cholesterol , increasing bone mass, and decreasing the risk of diabetes . In addition, it is suitable for individuals of all ages and physical conditions, as long as they respect their limitations. Check out now, The 20 Tips on How to Lose Belly by Walking:

Tips on how to lose belly by walking:

1. Start with a small goal of 15 to 20 minutes a day:

Add a few minutes every day, and your total time will add up before you know it.

2. Walk for 1 hour after dinner:

Because it helps you lose up to 2 times more weight, in addition to reducing blood sugar and fat levels;

3. Exercise outdoors:

Lose Belly by Walking outdoors is much more beneficial, because you won’t get fatigued more easily, and remember to increase your energy levels, which allows you to burn more calories;

4. Control your breath:

Breathing in through the nose and out through the mouth at a natural rhythm, avoiding depriving the body of oxygen;

5. Increase the intensity of the walk:

Starting with a light 10 minutes and then picking up the pace, going back to slowing down for the last 10 minutes, this will help Lose Belly By Walking.

6. Start your weight loss walk slowly:

As a warm-up, increase the speed in the middle and decrease in the end to cool down the body. As your total time increases, make sure the middle period is longer.

7. Always wear loose, comfortable clothing:

Tight pants can help keep you from overheating, but they slow down your walking . Using fabrics that breathe instead of nylon and other fabrics that make you sweat will help you walk longer.

8. Invest in good hiking shoes:

Don’t wear shoes that are cheap or not made for that purpose. Good shoes will help your feet.

9. Practice good posture:

Walking with proper posture will improve your steps and minimize pain later on. Stay safe. Walk in familiar, well-lit areas. Bring a cell phone in case you need help.

10. Have fun:

Bring a friend, a dog or use headphones and listen to your favorite music, to help Lose Belly Belly Walking with less fatigue and motivation. If you use headphones, keep the volume low enough so you can hear what’s going on around you.

11. Move your arms:

You can increase your stride and add strength to your walk if you move your arms correctly Bend them 90 degrees and wiggle them up and down as you walk.

12. Keep a diary:

Track your progress by noting your steps, mileage or the time of your weight loss walk . Buy a small notebook or write it down in an app on your smartphone.

13. Encourage yourself to take a longer walk:

When bringing a snack or drink for a break. Carry it in a lightweight bag or backpack. Choose your destination, enjoy your snack and break and head back home.

14. Avoid concrete:

If possible, since he attacks your feet more. Choose smoother paths such as dirt or grass.

15. Park in the place furthest from the parking lot:

It’s more fun than driving around in the car looking for a closer space!

16. Walk on time:

A Japanese study found that walking for about 30 minutes after dinner causes twice as much weight loss as walking on an empty stomach. Walking at this time reduces blood sugar levels and body fat.

17. Stay focused:

One study showed that older women who struggled to lose weight were able to lose 25 times more weight on a specific diet combined with walking . This program calls for walking 30 minutes and eating 1,400 calories a day. It will make you feel younger, more energetic and slimmer!

18. Eat protein:

Try to introduce protein (meat) into every meal. According to scientists, this food protects the muscles during weight loss.

19. Do high-intensity workouts:

Low-intensity physical activity uses more fat as an energy source, but more intense exercise burns more calories. Therefore, the secret to losing belly fat is to alternate low-intensity exercises with higher-intensity ones, that is, intersperse running at a moderate pace with more intense workouts. An example of running to lose belly fat is to start training with a light warm-up and then gradually intersperse moderate running with faster “shots”.

20. Add hills to your workout:

For those who are already used to running on the flat, the hills can be a great addition to training: if running loses belly, the hills help you lose even more. This is due to the fact that for each degree of elevation, you get approximately a 10% increase in total calories expended during your run.

To avoid injuries, stretching before and after walking is recommended because this increases flexibility, decreases the risk of cramps and decreases the concentration of lactic acid in the muscles after exercise, which is what usually causes pain.

Check out this 4-week plan to help  you lose belly fat by walking  that you can do, alternating the days:

1 week:

  • Monday 20 min of slow walking + 15 min of moderate walking + 15 min of slow walking;
  • Tuesday 10 min of slow walking + 25 min alternating between 1 min of moderate walking and 4 min of fast walking + 5 min of slow walking;
  • Wednesday REST;
  • Thursday 20 min of slow walking + 15 min of moderate walking + 15 min of slow walking;
  • Friday 10 min of slow walking + 20 min of moderate walking + 20 min of fast walking;
  • Saturday 5 min of slow walking + 5 min of moderate walking + 25 min of fast walking + 5 min of slow walking.
  • Sunday REST

2 Week:

  • Monday 10 min of moderate walking + 25 min of fast walking + 10 min of moderate walking + 5 min of slow walking;
  • Tuesday 5 min of moderate walking + 35 min alternating between 3 min of fast walking and 2 min of moderate walking + 5 min of slow walking;
  • Wednesday REST;
  • Thursday 10 min of moderate walking + 30 min of fast walking + 10 min of moderate walking + 5 min of slow walking;
  • Friday 5 min of moderate walking + 35 min alternating between 3 min of fast walking and 2 min of moderate walking + 5 min of slow walking;
  • Saturday 10 min of moderate walking + 25 min of fast walking + 15 min of moderate walking + 5 min of slow walking;
  • Sunday REST.

3  Week:

  • Monday 10 min of slow walking + 15 min of fast walking + 10 min of moderate walking + 15 min of fast walking + 5 min of slow walking;
  • Tuesday 40 min alternating between 2 min and 30 sec of fast walking and 2 min and 30 sec of moderate walking + 10 min of moderate walking + 10 min of slow walking;
  • Wednesday REST;
  • Thursday 10 min of moderate walking + 15 min of fast walking + 10 min of moderate walking + 5 min of fast walking + 5 min of slow walking;
  • Friday 20 min of moderate walking + 20 min of fast walking + 20 min of slow walking;
  • Saturday 50 min alternating between 2 min of moderate walking and 3 min of fast walking + 5 min of slow walking;
  • Sunday REST..

4 Week:

  • Monday 25 min of moderate walking + 35 min of fast walking + 5 min of slow walking;
  • Tuesday 50 min alternating between 2 min of moderate walking and 3 min of fast walking + 10 min of moderate walking;
  • Wednesday REST;
  • Thursday 30 min of moderate walking + 20 min of fast walking + 10 min of moderate walking;
  • Friday 50 min alternating between 2 min of moderate walking and 3 min of fast walking + 10 min of moderate walking;
  • Saturday 40 min of moderate walking + 20 min of fast walking + 10 min of moderate walking;
  • Sunday REST.

What to eat:

To increase the weight loss that walking provides, it is important to eat a diet rich in fiber, fruits, vegetables, whole foods and seeds such as chia and flaxseed. During the walk, you should drink water to stay hydrated and after physical activity, you should have a small meal containing carbohydrates and proteins, such as low – fat yogurt with 5 cornstarch cookies or natural fruit juice with whole grain bread and cheese.

It is also important to reduce the consumption of fats and sugars, as well as processed products rich in calories, such as snack foods, soft drinks, frozen ready-to-eat foods and processed meats such as sausage, sausage and bacon. Check out this Menu to help Lose Belly by Walking:

Breakfast:

  • 1 glass of shake: 200 ml of skimmed yogurt + 1 banana + 1 col. (dessert) of golden flaxseed flour;
  • 2 slices of wholegrain bread + 2 slices of cooked turkey breast breakfast snack;
  • 1 cup of green tea + 2 prunes..

Lunch:

  • Green leaf salad with hearts of palm and tomato (sprinkle with sunflower seeds);
  • 1 roasted drumstick with orange sauce;
  • 2 col. (soup) of brown rice with peas;
  • 1 steamed carrot.

Afternoon snack:

Dinner:

  • Green leaf salad with cucumber and diced pumpkin;
  • yam puree ;
  • 2 thin slices of roast beef.

Supper:

  • 3 col. (soup) of albumin (supplement) blended with 1 glass of skimmed milk
    1 fruit

If during the walk you need to have an energy drink, try these homemade drinks to help  Lose Belly by Hiking prepared with honey and lemon, which will help not only to replace fluids but also to improve performance:

Homemade drinks:

1. Coconut water and spirulina:

INGREDIENTS:

WAY OF DOING:

  • Mix spirulina powder with coconut water in a bottle and take it with you to the gym.
  • Shake well before drinking so that the spirulina is mixed and the drink is homogeneous. This energy drink is suitable for both before and during workouts. If you don’t like the taste of spirulina powder, swallow it in capsules, accompanied by coconut water.
  • Coconut water is rich in potassium and is an isotonic drink.
  • Spirulina is rich in potassium, magnesium, essential amino acids and B vitamins (B1, B2 and B6).

2. Orange and flaxseed:

INGREDIENTS:

  • 5 peeled oranges;
  • 3 tablespoons cold-pressed linseed oil.

WAY OF DOING:

  • Blend the orange pieces and linseed oil in a blender. Add some cold water – enough to make a glass of juice – and mix some more.
  • You can substitute flaxseed oil for hemp seed oil. Oranges are a good source of magnesium, potassium and B vitamins.
  • Flaxseed oil decreases the fruit’s release of sugar into the blood, ensuring an adequate supply of energy for the following hours.

3. Banana and spinach:

INGREDIENTS:

  • bananas;
  • 2 sprigs of fresh spinach;
  • 700 ml of cold water.

WAY OF DOING:

  • Wash and chop the spinach and sliced ​​bananas . Mix everything in the blender, adding the water little by little until the mixture is homogeneous. You can use ice water or add ice cubes to get a cool drink.
  • This is a natural energy drink suitable to take after your workouts that will add potassium, phosphorus and magnesium.

4. Pineapple and celery:

INGREDIENTS:

  • 4 slices of pineapple ;
  • 1 stalk of celery or celery;
  • ½ apple in cubes;
  • 1 tablespoon of orange or mango juice;
  • 1 chopped date ;
  • 250 ml of water.

WAY OF DOING:

  • Mix all the ingredients in the blender until you get a thick, homogeneous juice.
  • If you prefer a sweeter juice, add more dates to your mix. This is an energy drink very rich in fiber, vitamins and minerals.
Useful links: 

But if you kept a sedentary routine, take it easy. Remember that today’s exaggeration can mean up to a week without training. if you want to lose belly by walking , first respect your rhythm and, when in doubt, ask your physical teacher for guidance.

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