To lose weight by walking, we must first understand several key factors.
Fat burning heart rate
During exercise, the heart rate reaches 60-90% of the maximum heart rate, which is the most efficient state of burning fat. During this period, the body will begin to decompose fat, which is conducive to weight loss.
Formula for calculating fat burning heart rate: 220- age (error is about 10 times)
For example, at the age of 35, the maximum heart rate is 220-35= 185 beats/min, so at the age of 35, it is necessary to keep the heart rate above 185 beats/min to achieve good fat burning effect.
From the heart rate of burning fat, we can know that you can't lose weight by walking, because your body doesn't mobilize fat to decompose and supply energy.
Exercise time
Aerobic exercise such as walking should last for more than 30 minutes at a time. Only after this time can the body burn more fat, because in addition to fat energy, our body also has glycogen, which is generally stored in our body and is the main fuel of daily life. Only when glycogen is burned almost, will the body gradually decompose fat for energy supply.
While keeping the speed, we should also keep the time. Only constant exercise can gradually consume fat, and fast and short exercise is not helpful to reduce fat.
If you plan to lose weight quickly, you must stick to it for more than 30 minutes to avoid wasting time because of insufficient exercise.
Sports diet
Walking at night to lose weight, diet and diet type are also key. If you don't eat well, you can't break down more fat. The general advice for evening exercise is to eat some foods with high protein and fiber and moderate carbohydrates around 5 o'clock. Such a diet is conducive to better burning fat during exercise.
If you are really hungry after exercise, you can eat some fiber food or egg white food, which can not only increase satiety, but also not lead to excessive calorie intake, so that the body can continue to burn fat.