burn more calories,” he shares.
As for the age-old question ‘can you walk off 10 pounds,’ Dr. Ayoob confirms “Sure! 35 miles would be about 10 pounds.” But, “be patient,” he adds. “Technology trains us to get everything instantly. Bodies are different and always have worked more slowly than technology. Accept that as normal.”
Walking for Weight Loss Best Practices
While no fitness plan is foolproof, one key to success is overcoming challenges.
“Everything changes with age. You might have to forego walking up hills or trim the time you walk back a little,” says Dr. Ayoob, adding that there are simple tips one can follow to achieve their goal.
- COMMIT! Make it a daily thing. Or, at least 5 days per week. Walk different routes when you walk outside to keep boredom away.
- BRISK walking — not strolling — is the way to make this work. What’s brisk walking? Walking as though you have to get someplace on time. No dilly-dallying.
- Walk after a meal. It helps prevent blood sugar from spiking as much and you can burn some of the meal calories before they get deposited into fat tissue. “Walking after eating can also help reduce reflux symptoms because the movement of walking helps release air you may have swallowed during eating,” according to Dr. Ayoob.
- Aim for 60 minutes daily, but build to it if you’re out of shape.
- Do what you can, when you can. It doesn’t have to be an hour straight. Short walks count towards 60 minutes, and they help keep your metabolism from slowing down. Taking those stairs, and walking to the corner for a newspaper, it all helps, especially if you walk briskly.
Moderate exercise, like walking, also helps you to know when you’re hungry and when you’re really not. This can help reduce mindless eating and the pounds, says Dr. Ayoob.