Walking is underrated despite numerous studies emphasising its impact on the overall health. According to American Health Association (AHA), walking at least 10,000 steps a day can lower the risk of heart disease by up to 50 percent.
Experts also emphasise that walking can contribute tremendously to your weight loss journey, boost your fitness levels and increase your life expectancy. Recently, Vimal Rajput, a nutritionist and fitness coach, took to her Instagram and shared how walking 10,000 steps helped her lose almost 20 lb, approximately 9 kg, in 3 months.
“Stop sleeping on 10,000 steps…I am down 20 pounds in 3 months,” she wrote.
In her post, Rajput revealed that after a year of trial and error – where she tried HIIT cardio workouts and Yoyo dieting, she found that walking was a sustainable approach to weight loss.
“[It] can help you lose 10 -20 pounds in 9-12 weeks and achieve that toned look where you feel confident, your clothes fit better, and you feel comfortable in your body more than ever,” she wrote.
How walking can help you?
The nutritionist maintained that you have to combined your walking habit with a constructive plan that helps you shed the kilos. Here’s what the nutritionist suggested:
- Flexible diet plan
- A slight calorie deficit to lose fat without feeling deprived.
- A protein-high diet, enough to preserve and build muscle.
- Enough fats to maintain hormone health.
- Carbs to enjoy the food you love.
- Structured workout plan customised to your realistic schedule
Flexible diet plan
- A sight calorie deficit to lose fat without feeling deprived
- Protein high enough to preserve and build muscle
- Enough fats to maintain hormone health
- Carbs to enjoy the food you love.
Structured workout plan customized to your realistic schedule
This depends on:
- what equipment you have:dumbbell,band , body weight,barbell ,gym equipment
- your schedule and how much time you realistically have for workouts
- progressive overload to build strength and muscle,even in a calorie deficit
“You don’t need calories to lose your first 10-20 pounds. All you need is consistent 8-12k steps/day. If your job requires sitting most of the day ,I highly recommend investing in a walking pad it’s been one of my best investments ever,” she wrote.
Bulletproof accountability
“Life happens, works get busy, kids need you, and social events pop up. Accountability ensures you know what to do, how to stay consistent and how to get unstuck when you hit a plateau,” she explained.
“Truth is, I couldn’t lose weight and sustain it until I mastered these 3 steps. I used to feel stuck – cutting sugar, bread, rice, and carbs while doing endless cardio and random workouts and yet I still couldn’t achieve the toned look I wanted. But when I went all in with the right plan and execution, I unlocked a lifestyle that allowed me to get my dream body while actually enjoying my life,” she concluded.
Always seek the advice of your doctor with any questions about a medical condition. Always consult a doctor before starting any new fitness and diet routine.