{"id":132316,"date":"2024-12-02T01:55:48","date_gmt":"2024-12-01T18:55:48","guid":{"rendered":"https:\/\/hotvideos24.online\/?p=132316"},"modified":"2024-12-02T01:55:48","modified_gmt":"2024-12-01T18:55:48","slug":"10-reasons-why-youre-walking-but-not-losing-weight-per-experts","status":"publish","type":"post","link":"https:\/\/hotvideos24.online\/?p=132316","title":{"rendered":"10 reasons why you&#8217;re walking but not losing weight, per experts"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-format=\"fluid\"\r\n     data-ad-layout-key=\"-fb+5w+4e-db+86\"\r\n     data-ad-client=\"ca-pub-3711241968723425\"\r\n     data-ad-slot=\"7910942971\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><br \/>\n<\/p>\n<div data-journey-body=\"standard-article\">\n<p data-journey-content=\"true\" data-node-id=\"0\" class=\"css-1nd4gv7 emevuu60\">Chances are, the majority of you reading this would wager that regular <a href=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/workouts\/a707801\/hiit-workout-at-home\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/workouts\/a707801\/hiit-workout-at-home\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"HIIT classes\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">HIIT classes<\/a> are more beneficial for weight loss than <a href=\"https:\/\/www.womenshealthmag.com\/uk\/walking\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.womenshealthmag.com\/uk\/walking\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"walking\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">walking<\/a>. We get it. An intense, max-effort session is surely going to do more for you than a gentle stroll around the park, right? Not necessarily, says leading sports and conditioning coach <a href=\"https:\/\/www.andyvincentpt.com\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.andyvincentpt.com\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Andy Vincent\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">Andy Vincent<\/a>. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"1\" class=\"css-1nd4gv7 emevuu60\">\u2018Even if you do three intense sessions per week, the energy (or calories) burned is barely going to make a dent in your total energy expenditure across a week. In comparison, <a href=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/workouts\/a40007505\/walking-challenge\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/workouts\/a40007505\/walking-challenge\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"regular walking\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">regular walking<\/a> easily accumulates. It\u2019s something you can do every day, without totally exhausting yourself, and without driving your hunger up too much. As the weeks build, the calories you burn stack up, and research shows these calories can be three times higher in total per day than a vigorous exercise class,\u2019 he explains. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"2\" class=\"css-1nd4gv7 emevuu60\">\u2018Of course, there are plenty of benefits from doing intentional <a href=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/running\/g27125112\/cardio-home-workouts\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/running\/g27125112\/cardio-home-workouts\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"cardio\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">cardio<\/a> and <a href=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/strength-training\/a706202\/strength-training-for-beginners\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/strength-training\/a706202\/strength-training-for-beginners\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"strength training\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">strength training<\/a>, like <a href=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/strength-training\/a706692\/how-to-build-muscle\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/strength-training\/a706692\/how-to-build-muscle\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"building muscle\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">building muscle<\/a> and protecting your heart health, but <a href=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/fat-loss\/a34448055\/walking-for-weight-loss\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/fat-loss\/a34448055\/walking-for-weight-loss\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"walking is a great way to lose weight\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">walking is a great way to lose weight<\/a>.\u2019 <\/p>\n<section data-embed=\"watch-next\" data-lazy-id=\"P0-6\" data-node-id=\"3\" class=\"embed\"\/>\n<p data-journey-content=\"true\" data-node-id=\"4\" class=\"css-1nd4gv7 emevuu60\">But what if you\u2019re not losing weight? A little stagnation is normal, and it certainly doesn\u2019t mean you should ditch walking altogether. Here are all the reasons you may not be seeing weight loss results from walking \u2013 and how to rectify them. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"5\" class=\"body-tip css-28nnm2 emevuu60\"><strong>Meet the expert:<\/strong> <a href=\"https:\/\/www.andyvincentpt.com\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.andyvincentpt.com\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Andy Vincent\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">Andy Vincent<\/a> has been a strength and conditioning coach for 20 years, with experience working with <a href=\"https:\/\/www.uksca.org.uk\/\" data-vars-ga-outbound-link=\"https:\/\/www.uksca.org.uk\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"UKSCA\" class=\"body-link css-7bauu1 emevuu60\">UKSCA<\/a>, <a href=\"https:\/\/www.poliquingroup.com\/\" data-vars-ga-outbound-link=\"https:\/\/www.poliquingroup.com\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Poliquin Group\" class=\"body-link css-7bauu1 emevuu60\">Poliquin Group<\/a>, <a href=\"https:\/\/findingcentre.co.uk\/\" data-vars-ga-outbound-link=\"https:\/\/findingcentre.co.uk\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"AiM\" class=\"body-link css-7bauu1 emevuu60\">AiM<\/a>, <a href=\"https:\/\/functionalanatomyseminars.com\/\" data-vars-ga-outbound-link=\"https:\/\/functionalanatomyseminars.com\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"FRC\" class=\"body-link css-7bauu1 emevuu60\">FRC<\/a>, <a href=\"https:\/\/www.teamexos.com\/\" data-vars-ga-outbound-link=\"https:\/\/www.teamexos.com\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"EXOS\" class=\"body-link css-7bauu1 emevuu60\">EXOS<\/a>, <a href=\"https:\/\/www.precisionnutrition.com\/\" data-vars-ga-outbound-link=\"https:\/\/www.precisionnutrition.com\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Precision Nutrition\" class=\"body-link css-7bauu1 emevuu60\">Precision Nutrition<\/a> and more. <\/p>\n<section data-embed=\"editorial-link\" data-lazy-id=\"P0-7\" data-node-id=\"6\" class=\"embed\">\n<aside class=\"css-13bgmn2 e94w1mj9\">\n<h6 class=\"css-1ephf25 e94w1mj7\"><span aria-hidden=\"true\" data-theme-key=\"title-design-element-before\" class=\"css-1fxzmlx eagam8p0\"\/><span class=\"css-8lle59 e94w1mj5\">RELATED STORY<\/span><span aria-hidden=\"true\" data-theme-key=\"title-design-element-after\" class=\"css-0 eagam8p1\"\/><\/h6>\n<\/aside>\n<\/section>\n<h2 id=\"reasons-youre-walking-but-not-losing-weight\" data-node-id=\"7\" class=\"body-h2 css-1bg2n5q emevuu60\">10 reasons you&#8217;re walking but not losing weight<br \/><\/h2>\n<h2 data-node-id=\"8\" class=\"body-h3 css-1vjtkgt emevuu60\">1.You\u2019re gaining muscle <\/h2>\n<p data-journey-content=\"true\" data-node-id=\"9\" class=\"css-1nd4gv7 emevuu60\">\u2018You\u2019re not going to gain a significant amount of muscle from walking alone, compared to if you were to start <a href=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/strength-training\/a40743707\/weight-lifting-for-women\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/strength-training\/a40743707\/weight-lifting-for-women\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"lifting weights\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">lifting weights<\/a> at the same time as increasing your protein intake, for example. That said, if you were previously very sedentary and have only just started <a href=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/a46410614\/25k-steps-a-day\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/a46410614\/25k-steps-a-day\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"regularly walking\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">regularly walking<\/a>, you will initially increase strength and build some muscle, because the change in stimulus from doing very little to being active &#8211; even through walking &#8211; is enough to increase muscle tissue. This can mean that your weight stays the same, or even increases. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"10\" class=\"css-1nd4gv7 emevuu60\">\u2018The type of walks you do will impact how much muscle you build, though. If you have been doing more hill-based walking on a <a href=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/workouts\/a41964659\/under-desk-treadmill\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/workouts\/a41964659\/under-desk-treadmill\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"treadmill\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">treadmill<\/a> or outdoors on hiking paths, or maybe you have been wearing a <a href=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/a60858706\/walking-in-a-weighted-vest\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/a60858706\/walking-in-a-weighted-vest\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"weighted vest\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">weighted vest<\/a> or rucksack, you will likely build more muscle mass as this will increase the amount of tension going through your muscles, specifically in your lower limbs, like your <a href=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/strength-training\/a61070917\/calf-raises\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/strength-training\/a61070917\/calf-raises\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"calves\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">calves<\/a>, <a href=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/workouts\/a38424710\/thigh-exercises\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/workouts\/a38424710\/thigh-exercises\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"thighs\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">thighs<\/a>, and <a href=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/workouts\/a708457\/exercise-for-a-bigger-butt\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/workouts\/a708457\/exercise-for-a-bigger-butt\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"glutes\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">glutes<\/a>.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"11\" class=\"css-1nd4gv7 emevuu60\">\u2018What\u2019s important to remember is that even though your overall weight might stay the same, the composition is changing for the better \u2013 you may be burning fat but building muscle. That&#8217;s a good thing.&#8217; <\/p>\n<section data-embed=\"editorial-link\" data-lazy-id=\"P0-8\" data-node-id=\"12\" class=\"embed\">\n<aside class=\"css-13bgmn2 e94w1mj9\">\n<h6 class=\"css-1ephf25 e94w1mj7\"><span aria-hidden=\"true\" data-theme-key=\"title-design-element-before\" class=\"css-1fxzmlx eagam8p0\"\/><span class=\"css-8lle59 e94w1mj5\">RELATED STORY<\/span><span aria-hidden=\"true\" data-theme-key=\"title-design-element-after\" class=\"css-0 eagam8p1\"\/><\/h6>\n<\/aside>\n<\/section>\n<h2 data-node-id=\"13\" class=\"body-h3 css-1vjtkgt emevuu60\">2. You\u2019re walking too much too soon <\/h2>\n<p data-journey-content=\"true\" data-node-id=\"14\" class=\"css-1nd4gv7 emevuu60\">\u2018If you have gone from being very sedentary to all of a sudden doing lots of walking, you will be burning considerably more calories, but your body will do its best to try to maintain homeostasis (a.k.a. energy balance) by sending you more hunger signals. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"15\" class=\"css-1nd4gv7 emevuu60\">\u2018These will be more intense if you don\u2019t gradually increase the amount of walking you do, which can mean that you end up eating more, which is why you may struggle to lose weight. An increase in hunger will likely happen whether you increase walks gradually or not, but to avoid feeling <em>excessively<\/em> hungry, the goal is to increase your walks gradually.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"16\" class=\"css-1nd4gv7 emevuu60\">\u2018When it comes to knowing how you\u2019re ready to walk for longer, or more frequently, listen to how your body responds: Do you get hungry immediately after a walk? Do you notice, all of a sudden, you\u2019re getting really tired? If so, you may be pushing things a bit too far. If you feel fine, then maybe you could walk for another five minutes or so. Consider upping this each week, providing you don\u2019t feel too tired or hungry.\u2019<\/p>\n<section data-embed=\"editorial-link\" data-lazy-id=\"P0-9\" data-node-id=\"17\" class=\"embed\">\n<aside class=\"css-13bgmn2 e94w1mj9\">\n<h6 class=\"css-1ephf25 e94w1mj7\"><span aria-hidden=\"true\" data-theme-key=\"title-design-element-before\" class=\"css-1fxzmlx eagam8p0\"\/><span class=\"css-8lle59 e94w1mj5\">RELATED STORY<\/span><span aria-hidden=\"true\" data-theme-key=\"title-design-element-after\" class=\"css-0 eagam8p1\"\/><\/h6>\n<\/aside>\n<\/section>\n<h2 data-node-id=\"18\" class=\"body-h3 css-1vjtkgt emevuu60\">3. You could use more protein <\/h2>\n<p data-journey-content=\"true\" data-node-id=\"19\" class=\"css-1nd4gv7 emevuu60\">\u2018A moderate to high-protein diet is a great idea for anyone looking to lose body fat. The two main reasons for this are that protein is often more satiating \u2013 helping to regulate hunger, and that protein has a higher thermic effect. By that, I mean it takes more energy to break down the protein that you eat than any of the other <a href=\"https:\/\/www.womenshealthmag.com\/uk\/food\/weight-loss\/a706111\/counting-calculate-macros\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.womenshealthmag.com\/uk\/food\/weight-loss\/a706111\/counting-calculate-macros\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"macronutrients\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">macronutrients<\/a>, like carbohydrates, and fats.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"20\" class=\"css-1nd4gv7 emevuu60\">\u2018You might believe that there are four calories per gram of protein. That\u2019s incorrect. When you adjust for the thermic effect of breaking protein down, you end up with around 2.8 to 3.2 calories of digestible, or metabolisable, energy (meaning, how much you actually take on). So, eating more protein \u2013 as opposed to other macros \u2013 is a very smart way to eat a bit more and respond to your hungry cues, without overconsuming. You\u2019ll feel fuller and more satisfied, but won\u2019t actually metabolise excessive energy (i.e., calories).<\/p>\n<p data-journey-content=\"true\" data-node-id=\"21\" class=\"css-1nd4gv7 emevuu60\">\u2018Walking isn\u2019t a form of training that demands a massive amount of protein\u2014because you\u2019re not placing a lot of stress on the muscles, like you would with weight or <a href=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/strength-training\/a36107039\/resistance-training\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/strength-training\/a36107039\/resistance-training\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"resistance training\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">resistance training<\/a>, and therefore your muscles don\u2019t have significant recovery needs\u2014but a higher protein diet is always a smart choice if the overall goal is weight loss.\u2019<\/p>\n<section data-embed=\"editorial-link\" data-lazy-id=\"P0-10\" data-node-id=\"22\" class=\"embed\">\n<aside class=\"css-13bgmn2 e94w1mj9\">\n<h6 class=\"css-1ephf25 e94w1mj7\"><span aria-hidden=\"true\" data-theme-key=\"title-design-element-before\" class=\"css-1fxzmlx eagam8p0\"\/><span class=\"css-8lle59 e94w1mj5\">RELATED STORY<\/span><span aria-hidden=\"true\" data-theme-key=\"title-design-element-after\" class=\"css-0 eagam8p1\"\/><\/h6>\n<\/aside>\n<\/section>\n<h2 data-node-id=\"23\" class=\"body-h3 css-1vjtkgt emevuu60\">4. Alcohol could be hindering your success <\/h2>\n<p data-journey-content=\"true\" data-node-id=\"24\" class=\"css-1nd4gv7 emevuu60\">\u2018The issue with alcohol is not so much that it\u2019s high in calories. It&#8217;s that your body cannot store calories from alcohol, so it converts alcohol to ethanol to burn immediately for energy. This means that all fat-burning and the use of carbohydrates as a fuel source are inhibited until all the alcohol you\u2019ve consumed is cleared from your body.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"25\" class=\"css-1nd4gv7 emevuu60\">\u2018A high enough dosage of alcohol is also a neurotoxin, meaning it can damage the neurons in your brain. This can affect sleep, which can lead to issues with cravings and an increased likelihood of binge eating.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"26\" class=\"css-1nd4gv7 emevuu60\">\u2018While you shouldn\u2019t drink over the <a href=\"https:\/\/www.nhs.uk\/better-health\/drink-less\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.nhs.uk\/better-health\/drink-less\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"NHS guidelines\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">NHS guidelines<\/a> and I\u2019d advise cutting it out where you can, I\u2019m not saying you need to totally give up alcohol. In fact, walking after a day where you\u2019ve been drinking is a good idea. Going to a <a href=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/workouts\/a43706770\/spinning-challenge\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/workouts\/a43706770\/spinning-challenge\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"spinning class\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">spinning class<\/a> to &#8220;sweat out&#8221; the alcohol is not very smart, because your body won\u2019t be in the best place to put in a high level of performance. You\u2019ll just dehydrate yourself further, and let\u2019s face it, you\u2019re not really going to achieve your maxes with a hangover. A nice walk outside can be a great way to get some light activity in, if you aren\u2019t feeling 100% after drinking.\u2019<\/p>\n<h2 data-node-id=\"27\" class=\"body-h3 css-1vjtkgt emevuu60\">5. Your walks may not be high-intensity enough<\/h2>\n<section data-embed=\"body-image\" data-lazy-id=\"P0-11\" data-node-id=\"28\" class=\"embed\">\n<div size=\"medium\" data-embed=\"body-image\" class=\"align-center size-medium embed css-6i9ia4 e1fodxfw4\">\n<div class=\"css-uwraif e1fodxfw3\"><img alt=\"walking weight loss\" title=\"walking weight loss \" loading=\"lazy\" width=\"2120\" height=\"1415\" decoding=\"async\" data-nimg=\"1\" style=\"color:transparent;width:100%;height:auto;\" sizes=\"auto, 100vw\" srcset=\"https:\/\/hips.hearstapps.com\/hmg-prod\/images\/walking-weight-loss-hike-6749d992e976c.jpg?resize=640:* 640w, https:\/\/hips.hearstapps.com\/hmg-prod\/images\/walking-weight-loss-hike-6749d992e976c.jpg?resize=768:* 980w, https:\/\/hips.hearstapps.com\/hmg-prod\/images\/walking-weight-loss-hike-6749d992e976c.jpg?resize=980:* 1120w\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod\/images\/walking-weight-loss-hike-6749d992e976c.jpg?resize=980:*\" class=\"css-0 e193vzwj0\"\/><\/p>\n<div class=\"css-swqnqv e1fodxfw2\"><figcaption data-theme-key=\"photo-credit-figcaption\" class=\"css-7lsrpf e1g9hcy40\"><span data-theme-key=\"photo-credit-creditor\" class=\"css-5mgnoq e1geg53v2\">GregorBister<\/span><span class=\"css-1c70zni e1geg53v0\">\/\/<\/span><span class=\"css-5mgnoq e1geg53v1\">Getty Images<\/span><\/figcaption><p>Incorporating hikes could boost weight loss from walking<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<p data-journey-content=\"true\" data-node-id=\"29\" class=\"css-1nd4gv7 emevuu60\">\u2018Now, I\u2019m not saying walking is too low intensity to bring about weight loss. Weight loss is achieved when the energy you burn day-to-day, through movement, is greater than the energy you consume through food. The intensity of the workout doesn\u2019t actually affect weight loss.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"30\" class=\"css-1nd4gv7 emevuu60\">\u2018That being said, it does affect fat loss, specifically <a href=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/fat-loss\/a62669125\/how-to-get-rid-of-visceral-fat\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/fat-loss\/a62669125\/how-to-get-rid-of-visceral-fat\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"visceral fat\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">visceral fat<\/a>. If you want to target the fat stored in and around your internal organs (known as visceral fat), high-intensity interval formats are better for this. But that doesn&#8217;t necessarily mean doing HIIT &#8211; you can apply the same theory to the walks you do. For example, try hill walks. Find the steepest hill nearby, charge up the hill as fast as you can for up to a minute\u2019s worth of total work, walk back down, and repeat this for bouts. You can also add a weighted vest or ruck to make this even more intense.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"31\" class=\"css-1nd4gv7 emevuu60\">\u2018Walking is so versatile. You can gradually increase your overall step count day to day, but a weighted vest and\/or a steep hill are great ways to incorporate interval training \u2013 all without any impact on your joints, like you would with, say, a run.\u2019<\/p>\n<section data-embed=\"editorial-link\" data-lazy-id=\"P0-12\" data-node-id=\"32\" class=\"embed\">\n<aside class=\"css-13bgmn2 e94w1mj9\">\n<h6 class=\"css-1ephf25 e94w1mj7\"><span aria-hidden=\"true\" data-theme-key=\"title-design-element-before\" class=\"css-1fxzmlx eagam8p0\"\/><span class=\"css-8lle59 e94w1mj5\">RELATED STORY<\/span><span aria-hidden=\"true\" data-theme-key=\"title-design-element-after\" class=\"css-0 eagam8p1\"\/><\/h6>\n<\/aside>\n<\/section>\n<h2 data-node-id=\"33\" class=\"body-h3 css-1vjtkgt emevuu60\">6. If you don\u2019t incorporate higher-intensity walks, you may not be walking often enough<\/h2>\n<p data-journey-content=\"true\" data-node-id=\"34\" class=\"css-1nd4gv7 emevuu60\">\u2018I group walking in two categories: 1) your daily step count, incorporating general <a href=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/fat-loss\/a36287384\/neat-exercise\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/fat-loss\/a36287384\/neat-exercise\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"NEAT exercise\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">NEAT exercise<\/a>, and 2) walks incorporating intervals, using hills and\/or a weighted vest or rucksack. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"35\" class=\"css-1nd4gv7 emevuu60\">\u2018If you\u2019re doing a lot of hiking and hill walking that is really taxing &#8211; either because of the overall intensity, or because they\u2019re extra-long &#8211; you need longer to recover. So, providing they\u2019re high-intensity enough, two or three walks per week should be enough for weight loss.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"36\" class=\"css-1nd4gv7 emevuu60\">\u2018If you\u2019re not incorporating those types of walks, you could go for a gentle stroll two or three times a day, every day. These shouldn\u2019t be longer than 20 minutes each, and it\u2019s essential that you keep an eye on your hunger cues &#8211; don&#8217;t increase the frequency if you start to feel significantly hungrier. If you\u2019re doing enough of these daily, gentle walks, you may not need to incorporate the longer or more intense hikes to hit your weight loss goals. But if you&#8217;re not doing enough, you might want to consider incorporating the high-intensity forms of walking.\u2019<\/p>\n<h2 data-node-id=\"37\" class=\"body-h3 css-1vjtkgt emevuu60\">7. You haven\u2019t maintained a walking routine for long enough <\/h2>\n<p data-journey-content=\"true\" data-node-id=\"38\" class=\"css-1nd4gv7 emevuu60\">\u2018If you have effectively reduced your total energy intake slightly, and increased the amount of energy you use day-to-day through your walks to create enough of a <a href=\"https:\/\/www.womenshealthmag.com\/uk\/food\/weight-loss\/a60228772\/what-is-calorie-deficit\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.womenshealthmag.com\/uk\/food\/weight-loss\/a60228772\/what-is-calorie-deficit\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"caloric deficit\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">caloric deficit<\/a>, you should start to see changes in body weight and body composition after a couple of weeks. But this won\u2019t happen if you haven\u2019t been consistent. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"39\" class=\"css-1nd4gv7 emevuu60\">&#8216;Patience is a virtue. There is no point trying unsustainable methods like intermittent fasting, or cutting out carbs \u2013 you want to focus on sustainability. The results will come, they just might take longer than you\u2019re expecting.\u2019<\/p>\n<h2 data-node-id=\"40\" class=\"body-h3 css-1vjtkgt emevuu60\">8. You\u2019re not in a calorie deficit <\/h2>\n<p data-journey-content=\"true\" data-node-id=\"41\" class=\"css-1nd4gv7 emevuu60\">\u2018Simply put, if you\u2019re not losing weight through walking, it\u2019s likely that you&#8217;re consuming more calories than you are burning through physical activity. I\u2019m not saying you should track calories; food-labelling is wildly inaccurate and the metabolisable energy from food differs from person to person, based on your gut microbiome and the fibre content of your meals. For example, some fibres are indigestible which means you consume fewer calories.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"42\" class=\"css-1nd4gv7 emevuu60\">&#8216;It\u2019s impossible to track exactly how many calories you consume, so I recommend using your hunger cues to tell you whether or not you are overconsuming, while also having a general awareness of the energy composition of the meals that you\u2019re consuming; for example, avoid things like butter, oil, and cream. There\u2019s an easy way to cut some calories out without too much thought.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"43\" class=\"css-1nd4gv7 emevuu60\">\u2018To keep your body feeling energised throughout the day, you should also aim to consume two to four balanced meals, containing protein, carbs, and fats. It may also be smart to reduce or eliminate snacking, simply because the more often you consume food, the more often you\u2019ve got to use willpower to make smart decisions. If you have three or four evenly-sized meals, you should feel satiated enough to avoid snacking between meals, rather than grabbing a coffee for breakfast, having a light lunch, then being ravenous by the evening and overconsuming.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"44\" class=\"css-1nd4gv7 emevuu60\">\u2018There are lots of myths in the weight loss world, like the concept that eating calories late in the evening will impact weight loss. That is not true. If the overall amount of energy you consume across one day keeps you in a caloric deficit, eating too often or too many meals doesn\u2019t matter.\u2019<\/p>\n<section data-embed=\"editorial-link\" data-lazy-id=\"P0-13\" data-node-id=\"45\" class=\"embed\">\n<aside class=\"css-13bgmn2 e94w1mj9\">\n<h6 class=\"css-1ephf25 e94w1mj7\"><span aria-hidden=\"true\" data-theme-key=\"title-design-element-before\" class=\"css-1fxzmlx eagam8p0\"\/><span class=\"css-8lle59 e94w1mj5\">RELATED STORY<\/span><span aria-hidden=\"true\" data-theme-key=\"title-design-element-after\" class=\"css-0 eagam8p1\"\/><\/h6>\n<\/aside>\n<\/section>\n<h2 data-node-id=\"46\" class=\"body-h3 css-1vjtkgt emevuu60\">9. You\u2019re not getting enough sleep <\/h2>\n<p data-journey-content=\"true\" data-node-id=\"47\" class=\"css-1nd4gv7 emevuu60\">\u2018If you don\u2019t sleep well, the problem is that when you wake up you may feel more susceptible to cravings since poor sleep can cause an imbalance in your hunger hormones, meaning you feel hungrier. You\u2019re also more likely to overuse stimulants such as caffeine, which can hinder sleep further the following day, and so the hunger cycle continues.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"48\" class=\"css-1nd4gv7 emevuu60\">\u2018When it comes to sleep, aim for between six to nine hours a night; some people will do fine on six, others need more. Try to be fairly consistent with your sleep and wake times; avoid alcohol and caffeine close to bed; try to eat your meals at least two hours before going to bed, and get your hydration done earlier in the day to avoid toilet trips during the night.&#8217;<\/p>\n<h2 data-node-id=\"49\" class=\"body-h3 css-1vjtkgt emevuu60\">10. You\u2019re doing other high-intensity forms of workouts too late in the day<\/h2>\n<p data-journey-content=\"true\" data-node-id=\"50\" class=\"css-1nd4gv7 emevuu60\">\u2018The great thing about walking is that if you\u2019re doing it at a low intensity, it\u2019s not going to spike things like cortisol, which should mean it won\u2019t impact your sleep, no matter what time of the day you go out for your walks. On the other hand, if you were to do a late afternoon or evening spin class, WOD, or lift weights, the intensity of these workouts is far higher, and you are going to elevate cortisol during a period of the day when cortisol is \u2013 and should be \u2013 decreasing ready for sleep. Choosing to walk more and do fewer late-in-the-day high-intensity sessions is ideal.\u2019<\/p>\n<hr data-node-id=\"51\" class=\"css-18pb4rg emevuu60\"\/>\n<h2 data-node-id=\"52\" class=\"body-h3 css-1vjtkgt emevuu60\"><strong>More fitness stories:<\/strong><\/h2>\n<p data-journey-content=\"true\" data-node-id=\"54\" class=\"body-tip css-28nnm2 emevuu60\"><strong><em>Cut through the noise and get practical, expert advice, home workouts, easy nutrition and more direct to your inbox. Sign up to the <\/em><\/strong><a href=\"https:\/\/link.womenshealthmag.co.uk\/join\/signup-womens-health-allnewsletters\" data-vars-ga-outbound-link=\"https:\/\/link.womenshealthmag.co.uk\/join\/signup-womens-health-allnewsletters\" data-vars-ga-call-to-action=\"WOMEN'S HEALTH NEWSLETTER\" rel=\"nofollow\" data-vars-ga-ux-element=\"Hyperlink\" class=\"body-btn-link css-1ql33k6 emevuu60\"><strong><em>WOMEN&#8217;S HEALTH NEWSLETTER<\/em><\/strong><\/a><\/p>\n<div data-journey-blur=\"partial\" data-ad-exclude=\"true\" class=\"css-19m4yzp e1jy25xv0\">\n<div class=\"css-sfzxfp ev8dhu59\"><span class=\"css-3mrz81 ev8dhu51\"><img decoding=\"async\" data-dynamic-svg=\"true\" src=\"https:\/\/www.womenshealthmag.com\/_assets\/design-tokens\/womenshealthmag\/static\/images\/logos\/lettermark.f613c4d.svg?primary=%2523000\" loading=\"lazy\" data-testid=\"dynamic-svg-base\" height=\"100\" width=\"100\" alt=\"Lettermark\" class=\"css-7mevzh ev8dhu50\"\/><\/span><\/p>\n<div class=\"css-1dsojn8 ev8dhu55\">\n<div class=\"css-15n3fwn ev8dhu54\">\n<p>Bridie is Fitness Director at Women&#8217;s Health UK. She spends her days sweating over new workouts, fitness launches and the best home gym kit so you have all that you need to get fit done. Her work has been published in Stylist, Glamour, Cosmopolitan and more. She\u2019s also a part-time yoga teacher with a habit of nodding off mid savasana (not when she\u2019s teaching, promise).<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-format=\"fluid\"\r\n     data-ad-layout-key=\"-fb+5w+4e-db+86\"\r\n     data-ad-client=\"ca-pub-3711241968723425\"\r\n     data-ad-slot=\"7910942971\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1660802\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<br \/>\n<br \/><a href=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/fat-loss\/a63051380\/walking-weight-loss-tips\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Chances are, the majority of you reading this would wager that regular HIIT classes are more beneficial for weight loss than walking. We get it. An intense, max-effort session is &hellip; <a href=\"https:\/\/hotvideos24.online\/?p=132316\" class=\"more-link\">Read More<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-132316","post","type-post","status-publish","format-standard","hentry","category-health","entry"],"_links":{"self":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts\/132316","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=132316"}],"version-history":[{"count":0,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts\/132316\/revisions"}],"wp:attachment":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=132316"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=132316"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=132316"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}