Walking can indeed help you lose weight. It is a low-impact aerobic exercise that can be easily incorporated into your daily routine. Here's how walking contributes to weight loss and the recommended duration for maximum benefit:
1. Calorie Burning: Walking is a great way to burn calories. The number of calories burned depends on factors like your weight, walking speed, and terrain. On average, a person weighing around 155 pounds (70 kg) can burn approximately 314 calories by walking at a moderate pace for an hour.
2. Boosting Metabolism: Walking can boost your metabolism, which is the rate at which your body burns calories. Regular walking increases muscle mass and reduces fat, thereby improving your body's ability to burn calories even when at rest.
3. Appetite Control: Walking can help control appetite and cravings. Research suggests that walking for about 15 minutes after a meal can curb your appetite and reduce the desire to snack.
4. Stress Reduction: Walking is also beneficial for managing stress. Stress can lead to emotional eating and weight gain, but walking can release endorphins and reduce cortisol (stress hormone) levels, thereby aiding in weight loss.
As for the recommended duration, the American Heart Association suggests aiming for at least 150 minutes of moderate-intensity exercise, such as brisk walking, per week. This translates to around 30 minutes of walking per day for five days a week. However, if your goal is weight loss, increasing the duration or intensity of your walks may yield better results.
It's important to note that everyone's fitness level and weight loss goals are different. If you're just starting, it's okay to begin with shorter walks and gradually increase the duration as you build endurance. Consult with a healthcare provider or a fitness professional to create a personalized walking plan that suits your individual needs.
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