How long does it take for exercise to show results? The correct way to lose weight by walking

Losing weight is a lifelong goal for many people in our daily lives. A perfect body will bring us more confidence and is also good for our health. Exercise is the most common way to lose weight, so how long does it take to see results? The correct way to lose weight by walking.

How long does it take for exercise to show results?

Although people with a large base weight may lose a few pounds after 1-2 weeks of exercise, generally speaking, it may take about 6 weeks to see significant changes in weight and obvious weight loss results after starting to exercise to lose weight.

In the first few weeks of exercise, while burning fat, it will also increase bone density, increase muscle mass and volume, and increase the proportion of muscle in the body. At this time, your weight may increase instead of decrease. After about 4 weeks of exercise, the body has adapted to the exercise state, and muscle mass, including muscle growth rate, will slow down. At this time, your weight will slowly show a downward trend.

The correct way to lose weight by walking

Pay attention to your walking posture

It is very important to master the correct walking posture. When walking, you should hold your head high, chest out, lower abdomen in, buttocks squeezed, and never hunch your back. It should be noted that if you do not tighten your lower abdomen when walking, no matter how much you walk, your abdominal muscles will not be stimulated and your lower abdomen will not shrink. When walking, be careful not to hunch your back, otherwise it will destroy the body's sense of balance and reduce the effect of walking exercise.

Pay attention to your walking speed

If you want to improve the weight loss effect, you need to increase your walking stride and speed. Walking to lose weight is a fashionable way to lose weight. If you want to lose weight, you need to increase your stride appropriately. Only by walking forward with big strides can you exercise your thigh muscles and avoid carrot legs.

Pay attention to your walking movements

The walking action mainly depends on the order of the heels. The correct action is to put the heel on the ground first, rather than the whole sole of the foot flat on the ground. You should learn to put your center of gravity on the front foot, so that when you take each step, the front foot can touch the ground in the order of the heel, the sole, and the toes. By walking in this way, your heel will naturally lift up, and the curve of your leg will become tight and symmetrical.

Note the duration of walking

According to different stages of walking weight loss, there should be different walking times:

(1) Brisk walking for 30 minutes each time, which is a suitable amount of exercise for beginners.

(2) Brisk walking for 45 minutes each time is the recommended amount for effective fat loss.

(3) Brisk walking for 60 minutes each time to enhance the effect.

Wear comfortable shoes

When walking to lose weight, because it will last for a long time, you should choose a pair of comfortable shoes, preferably sports shoes. Do not wear high heels, leather shoes, etc., as this can easily sprain your ankle and is not conducive to walking for a long time.

What should you pay attention to when exercising to lose weight?

Pay attention to warm-up exercises

No matter what exercise you do, you must pay attention to sufficient warm-up exercises, which not only prevents sports injuries, but also increases the effect of exercise and weight loss.

Keep hydrated

When exercising to lose weight, you should pay attention to replenishing water in time. Drinking water can actually help promote the body's metabolism and blood circulation, and help enhance the effect of weight loss.

Exercise intensity should be moderate

If the purpose of exercise is to lose weight, it is best to choose medium to low intensity exercise. Do not engage in high-intensity and strenuous exercise, as this may not achieve the goal of losing weight.

It is not advisable to rest immediately after exercise

After exercise, don't sit down and rest immediately. It's best to do some stretching and relaxation exercises to relieve muscle tension and help burn body fat faster.

Can walking help you lose weight?

Walking can help you lose weight, because walking is an aerobic exercise that can consume excess energy and fat in the body, thus playing a role in losing weight. Walking is a healthy and safe method with no side effects. Compared with taking slimming pills, dieting and other methods to lose weight, walking should be considered to avoid drugs and other harm to the body.

Walking for weight loss and health preservation is known as one of the best exercise methods in the 21st century. As a healthy exercise, walking is a good choice for weight loss. Walking for weight loss is a method of exercise that is not limited by time, space, or speed. There are many benefits of walking, mainly through walking, you can achieve relaxation, calmness, and different fitness effects. Walking can not only lose weight and keep fit, but also prevent aging and the occurrence of various adult diseases.

Walking can effectively consume calories in the human body, reduce the accumulation of body fat, and has a good weight loss effect. Therefore, many men, women, young and old like to walk for fitness. Men and women who want to lose weight will also extend their walking time or increase their walking speed to achieve the effect of weight loss. People who want to lose weight can walk home after get off work (if their home or company is not far away). In addition, walking for two hours after a meal is more effective for weight loss. Walking at this time will consume the most fat in the body, which is more conducive to weight loss.

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