A health expert has revealed a straightforward walking strategy that can help accelerate weight loss—without the need for long workouts or pricey gym memberships.
Despite millions of people in the UK striving to lose weight, obesity rates remain high. Government data from 2022 indicates that 63.8% of adults in England are overweight or obese, leading to a growing demand for NHS obesity treatments. However, there are simple steps you can take to improve your health and achieve a healthier weight.
Effective Walking Techniques for Weight Loss
Dr. Cedric Bryant, president and chief science officer at the American Council on Exercise, recommends using hills to increase the intensity of your walks. “Walking uphill or adjusting the incline on your treadmill adds a challenge that helps burn more calories,” he explains.
Another useful method is introducing intervals of brisk walking between regular-paced strolls. For those preferring indoor workouts, Bryant suggests adjusting the treadmill’s speed and elevation every three minutes to keep the intensity varied.
Power Walking for Greater Burn
Power walking—where you actively move your arms as you walk—can also elevate calorie expenditure. Aim for 45 to 60 minutes of walking daily, which is 15 to 30 minutes more than most basic health guidelines suggest.
According to the NHS, all adults should aim for at least:
- 150 minutes of moderate-intensity activity each week, or 75 minutes of vigorous-intensity activity.
- Strength training at least two days per week targeting all major muscle groups.
- Reducing sedentary time by breaking up long periods of inactivity with short bursts of movement.
The Key to Weight Loss: A Calorie Deficit
Weight loss ultimately depends on maintaining a calorie deficit—burning more calories than you consume. Combined with a balanced diet and regular physical activity, this can help you reach and maintain a healthy weight over time.
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