Getting rid of excess body fat is not only an aesthetic issue but also helps in taking care of our health. know that overweight and obesity They are risk factors for many serious diseases, such as diabetes or cardiovascular problems, as well as affecting the deterioration of bones and joints.
Of course, losing weight and burning fat are not the same. For example, it is possible to lose two kilos in one training session, but it may be mostly liquid, which is recovered with proper hydration.
However, they will be mostly liquid, which we will replenish quickly with proper hydration. Therefore, it would be best to talk about reducing the percentage of body fat mass, not weight.
To lose weight, the body has to burn more calories than it gets. Calories are the energy the body needs to do all of its functions, allowing you to move, breathe, and think.
Many people ask themselves the question, how much and at what pace do you need to walk in order to lose weight. There is no single answer: it will depend on the number of steps and the speed of walking.
According to the site Movida Sanal National Center for Biotechnology Information Determines the minimum 10,000 steps necessary for walking to bring significant health benefits. Which translates into roughly 8km, depending on the stride of each one (average 75cm).
According to experts, the ideal is to find a pace that allows us to run with proper technique and with which we feel comfortable. But at what speed? According to the American College of Sports Medicine (ACSM), it is recommended for a healthy adult to walk at a pace that oscillates between 4.8 km/h and 6.4 km/h.
Rosa Marti writes in the specialized magazine Runners World, and estimates that to lose a kilo of fat (or not to gain it, as many point out) you need to burn 7000 calories, “Now that’s when the accounts begin, but be aware that burning calories with a balanced diet (and a moderate intake) is essential for weight loss to be effective; it’s useless if you return from a workout having burned 500 calories.” , you eat three servings of Bravas potatoes)”.
And he continues the analysis: “According to the adidas Runtastic calculator, a 62 kg woman like me, walking at a moderate pace (5.1 km/h), burns 4 calories per minute. So, you need 1,750 minutes 7,000 Burn calories that represent one kilo of fat, that’s more than 29 hours of walking at a good pace. It sounds like a lot, but keep in mind that, just by walking an hour a day, you can lose one kilo in a month Will go. Not bad, is it?”
what does science say
It has been proven that one of the most effective ways to reduce belly fat is to do regular aerobic exercise, such as Walk, In one small study, it was observed that obese women who walked for between 50 and 70 minutes three times a week for 12 weeks reduced their waist by an average of 2.8 cm and lost 1.5% of their body fat. Is. shook Sana.
Another study found that people on a calorie-controlled diet who walked for an hour five times a week for 12 weeks lost 1.5 inches from their waists and 1.3% more body mass than people who followed a diet alone. The fat of
So, walk or diet?
Exercise is essential to staying healthy and is a great help when it comes to losing weight, but food is the hero and the most effective way to achieve it.
Dieting often involves an effort that cannot be followed over time, so the best thing to do is learn to eat, Knowing which foods are best and in what amounts is appropriate to have them.