{"id":40449,"date":"2024-09-18T17:19:44","date_gmt":"2024-09-18T17:19:44","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=40449"},"modified":"2024-09-18T17:19:45","modified_gmt":"2024-09-18T17:19:45","slug":"berberine-for-weight-loss","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/berberine-for-weight-loss\/","title":{"rendered":"Is It Actually Possible to Walk Your Way to Weight Loss?"},"content":{"rendered":"

Determined to shed a few pounds? Chances are you\u2019ll be better served by hitting the pavement instead of scrolling on social media<\/a> in search of the latest diet fad. Something as simple as walking for weight loss<\/a> isn\u2019t only possible, but highly effective as well.<\/p>\n\n\n

Ahead, experts tell us how and why it works. Plus: their must-know walking for weight loss tips and tricks.<\/p>\n\n\n

5 Benefits of Walking for Weight Loss<\/h2>\n\n\n

While you might be led to believe that you need to huff, puff, and sweat buckets to get an effective workout to lose weight, this is actually far from the truth.<\/p>\n\n\n

According to Kaitlyn Comeau, RD, PN1-SSR<\/a>, a registered dietitian and group fitness instructor in Nova Scotia, Canada, walking might be the most underrated fitness modality out there. \u201cWalking can be an effective way to lose weight, especially when done consistently and combined with a balanced diet,\u201d she explains. \u201cIt\u2019s another tool in the weight loss toolbox\u2014and one that\u2019s low impact, making it a great choice for many.\u201d<\/p>\n\n\n\n

\"Walking<\/figure>\n\n\n

1. Walking Burns Calories<\/h3>\n\n\n

To lose weight, you need to create a calorie deficit. Walking, whether at a leisurely or rapid pace, can help you get the job done. \u201cThe number of calories burned depends on various factors, including walking speed, duration, and body weight,\u201d she explains. \u201cGenerally speaking, an adult could burn 100 to 200 calories with a 30-minute brisk walk.\u201d (Not a bad deal for spurts that many of us already get during our work commutes, while shopping, or stepping out for lunch.)<\/p>\n\n\n

2. Walking Positively Affects Glucose Levels<\/h3>\n\n\n

\u201cRegular walking helps improve insulin sensitivity, making it easier for the body to manage blood sugar levels,\u201d Comeau continues. \u201cThis is crucial for preventing energy crashes and managing hunger.\u201d<\/p>\n\n\n

P.S. Healthy glucose levels are important for weight management and overall health alike. If you\u2019re looking for some extra help on the blood sugar front, check out HUM\u2019s Best of Berberine<\/a>. Berberine (which has been likened to \u2018nature\u2019s Ozempic\u2019<\/a>) supports healthy glucose and cholesterol levels, as well as promotes a healthy gut microbiome.<\/p>\n\n\n

3. Walking Supports Hormonal Balance<\/h3>\n\n\n

Getting your steps in can also keep a variety of hormones in check that can support your weight loss journey. \u201cWalking reduces levels of the stress hormone cortisol<\/a>, which can decrease cravings for high-calorie, comfort foods,\u201d says Comeau. In addition, she says that walking can decrease hunger hormones and increase satiety hormones (aka ghrelin and leptin<\/a>, respectively).<\/p>\n\n\n

4. Walking Boosts Bone and Muscle Health<\/h3>\n\n\n

\u201cWalking is also a weight-bearing activity, which means it boosts your bone and muscle health, which is crucial for women,\u201d says Brigitte Zeitlin, MPH, RD, CDN<\/a>, founder of BZ Nutrition. In terms of weight loss, she adds that more muscle means a greater calorie burn\u2014no matter if you\u2019re at rest<\/a>, walking, or going about your daily life.<\/p>\n\n\n

5. Walking Boosts Mental Health and Overall Well-Being<\/h3>\n\n\n

Walking won\u2019t only help you drop pounds. It can also help you gain more feel-good hormones and better sleep<\/a>, says Zeitlin. \u201cIn turn, this helps us to better manage food cravings<\/a>, overeating, and emotional eating: things that usually put weight on us,\u201d she shares. (Extra benefits of walking<\/a> in the form of vitamin D<\/a> and fresh air go to those who walk outdoors vs. on the treadmill, but you really can\u2019t go wrong either way.)<\/p>\n\n\n

Walking also promotes healthy aging<\/a> and flexibility. In short, it\u2019s a form of movement you\u2019ll want to prioritize over the years, even after you\u2019ve achieved your goal weight.<\/p>\n\n\n

How to Walk Your Way to Weight Loss<\/h2>\n\n\n

\u201cFor those looking to rely on walking as a primary form of cardio for weight loss, consistency and progression are key,\u201d says Comeau. Here are the experts\u2019 top tips and tricks.<\/p>\n\n\n

Put in the Time<\/h3>\n\n\n

Comeau suggests aiming for at least 150 to 300 minutes of moderate-intensity walking per week (i.e., 30 to 60 minutes per day) over at least 5 days. \u201cFor more significant weight loss, extending your walks up to 90 minutes daily can be beneficial,\u201d she explains.<\/p>\n\n\n

Zeitlin adds that you can break these into intervals that work for you on a given day\u2014say, by extending your morning commute on some days or doing a few extra laps around the block after dinner on others.<\/p>\n\n\n

\u201cFind a routine that fits into your lifestyle,\u201d Comeau advises. \u201cMy personal favorites are first thing in the morning to start my day with sunlight, and short walks after meals.\u201d Bonus: The former helps regulate your circadian rhythm (for daytime energy, better sleep come nighttime, and more balanced hormones) while the latter aids digestion<\/a> and blood sugar alike.<\/p>\n\n\n

Keep Tabs on Your Pace<\/h3>\n\n\n

It can be helpful to track your walking for weight loss journey via minutes\/hours and step count (the latter of which Zeitlin cites as at least 8,000 steps to boost overall health). However, you may want to eventually pick up the pace to accelerate your cardiovascular output and calorie burn even further.<\/p>\n\n\n

\u201cStart at a comfortable pace and gradually increase your speed to a brisk walk (3.5 to 4 mph),\u201d Comeau advises. At this rate, your breathing should be noticeable but you should still be able to comfortably hold a conversation. \u201cIf you’re looking for more intensity, add short bursts of fast walking intervals where you walk at a near-jogging pace for 1 to 2 minutes, followed by a slower recovery pace for 3 to 4 minutes,\u201d she continues. (FWIW, when I do my own hot girl walks<\/a> on the treadmill, this kind of interval work helps my endurance so I don\u2019t tap out too early.)<\/p>\n\n\n

Go Hiking or Add an Incline<\/h3>\n\n\n\n
\"\"<\/figure>\n\n\n

When it comes to walking, hikes<\/a> and inclines make my heart sing in more ways than one. Personally, I love the extra challenge and knowing that it\u2019ll yield me even better results\u2014including but not limited to greater calorie burn\u2014in a shorter time than walking on flat earth alone.<\/p>\n\n\n

\u201cWalking on varied terrain, such as trails or sand, engages more muscles and increases intensity,\u201d she adds.<\/p>\n\n\n

Crunch Some Numbers<\/h3>\n\n\n

If you skew a bit type A and love precision (just me?), Zeitlin says you can do a bit of mental math to determine just how much you need to walk to lose weight. She reminds us that the average person builds about 100 calories per mile and that a pound is 3,500 calories. Basically, this means that the average person needs to walk 35 miles to burn off one pound, so you may want to aim to walk 35 miles weekly to shed a pound per week.<\/p>\n\n\n

\u201cAgain, you may burn a bit less or a bit more than 100 calories per mile depending on your current weight,\u201d she shares. Still, this ballpark figure can help lead the way to keep your goals in check and your weight loss journey on track.<\/p>\n\n\n

Stay Consistent<\/h3>\n\n\n

Again, consistency is crucial to achieve pretty much any goal. \u201cWhile some people may see initial results within 2 to 4 weeks, sustained weight loss and fitness improvements typically take 8 to 12 weeks,\u201d Comeau explains. However, these timelines hinge upon your walking regularity and effort\u2014not to mention your diet, health status, and other crucial factors.<\/p>\n\n\n

Pair Walking and Strength Training<\/h3>\n\n\n

While walking is a great idea no matter if you want to lose weight or maintain good health, so too is strength training<\/a>.\u00a0<\/p>\n\n\n

\u201cAdding strength training 2 to 3 times a week helps build lean muscle mass, which increases your resting metabolic rate,\u201d Comeau shares. Again, this means that you\u2019ll burn more calories even when you\u2019re not exercising. Amazing, amirite?<\/em> \u201cStrength training also helps preserve muscle during weight loss, ensuring that most of the weight lost comes from fat rather than muscle,\u201d she continues.<\/p>\n\n\n

The Takeaway<\/h2>\n\n\n

Walking for weight loss can be a powerful and effective way to lose weight\u2014not to mention safe and easy to integrate into even the busiest schedules. Still, your best bet is to tweak other parts of your routine at the same time.<\/p>\n\n\n

\u201cWhile walking is a great starting point for weight loss, combining it with strength training and a balanced diet is crucial for long-term success and will give you a bigger bang for your buck,\u201d Comeau explains. \u201cThat said, no amount of exercise can outdo a poor diet.\u201d<\/p>\n\n\n

With that in mind, both Comeau and Zeitlin advise:<\/p>\n\n\n\n