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Increase Fat Loss by walking.

Discussion in 'Training' started by Zillagreybeard, May 29, 2020.
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Zillagreybeard
Zillagreybeard
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  • May 29, 2020
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If you want to increase your rate of fat loss without further decreasing your calorie intake, you have a few options. I’m not talking about a weight loss pill or “fat burner”. Instead, I suggest you look into easy ways to increase your activity.

Something as simple as going for frequent walks helps. A 2017 study found that when overweight and obese individuals did 2.5hrs/week of walking in combination with a calorie-restricted diet, they lost more fat [1]. This makes sense, frequent walking increases your energy expenditure quite a bit.

A practical way to walk more is by having 20-30 min walks every day. If you’re looking for something more time-efficient, intense cardio 2-3x per week could be an option for you as well. Just make sure your nutrition puts you in a calorie deficit first before trying to increase fat loss through higher activity [2].

There are also other non-fitness related benefits to walking. For instance, there is research indicating that short walks outside enhance creative thinking [3]. Other research indicates that walking has a relaxing effect and reduces anxiety [4]. So setting the goal for yourself to go on regular walks is a good idea!

References:
1. https://www.ncbi.nlm.nih.gov/pubmed/28794207
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3925973/
3. https://psycnet.apa.org/record/2014-14435-001
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4661642/

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