How Walking Can Help Weight Loss Goals & Shed Belly Fat For the 40+ Woman
In this article, I’ll be talking all about walking for weight loss, specifically for women over 40. Why walking is underrated and underused as a health habit. Help you discover just how many steps you need to do a day for effective weight loss and health improvements.
Fad diets and workout routines will come and go, but regular daily walking is one habit I believe can benefit busy stressed-out women to lose weight or improve their health. I will be covering the many benefits of walking.
It’s simple, low impact, its accessible for everyone, it’s free, it’s good for both physical and mental health and most importantly… it works!
Walking not only burns calories but also supports a more active metabolic rate, improves cardiovascular health, and reduces stress levels.
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What Happened When I Stopped My Daily Walks
I have dogs so a daily walk is pretty much a non-negotiable. I generally walk between 10-15k steps per day, and I feel the benefits from that. I felt it even more when I stopped my daily walk for a week recently.
My parents were out visiting, I was fitting in work around doing visitor-friendly activities and so my Dad usually takes over dog walking duties when he is here.
I enjoyed having a week of doing a little less, but with that, my regular step count plummeted.
Ok, full disclosure, my parents also brought out with them a tub of English chocolates which I love. And may well have been drinking a little more than usual, so these factors should also be considered. But I continued to eat well 80% of the time and I still worked out 4 times during that week with a few shorter dog walks, but nowhere near as many as the 2 a day I usually do.
My step count was the main difference this week.
The result…
I noticed feeling a little more sluggish, bloated, even my digestive system was not quite as regular as I like, if you know what I mean!! I decided to check in on the scales and I had gained 4lb.
Regardless of the weight gain, I just didn’t feel good and it was a clear reminder that the daily walk is not just for the dogs benefit, it’s for mine too.
The week following that, I was also eating and drinking slightly more again as we went away. However, I didn’t gain any additional weight for the simple fact that although I wasn’t walking I was out, I was on the mountain snowboarding for a big majority of the day. Ultimately this is correlated with how much daily movement I was getting.
Move more, then it’s easier to maintain weight when you are eating more or even lose weight when working within a caloric deficit.
The science behind walking for weight loss and burning belly fat
When you engage in any form of exercise, your body burns calories to fuel the movement. The more intense the activity, the more calories you burn. But this simplistic calculation of hard workouts equalling a bigger calorie burn is where many people come unstuck.
People often go to the gym a few times a week, but generally move around less. They worked out hard meaning it can make them want to do less throughout the remainder of the day as you are more likely to get tired. Plus more intense workouts often cause you to want to eat more too.
But the science shows us that people who move around more on a daily basis (walking to the shops, fidgeting, cleaning the house, doing laundry, have active hobbies) it’s what we fitness nerds call NEAT (Non Exercise Activity Thermogenesis, this is energy burnt through normal daily movement) are far better off health-wise than those who workout, but then spend the rest of the day sitting.
Our ancestors moved. Hunter gathers were out moving all day, hunting and gathering.
Before the 1960’s the only people who did formal workouts were athletes and the military. Outside of that, people just didn’t workout, gyms didn’t really exist. And if you look at old pictures from the 60’s, you can see pretty clearly that most people are generally quite lean.
Now there is a gym on every corner of town and yet we are bigger and more unhealthy than ever. Obesity, heart disease and diabetes are all on the rise.
This is NOT about fat shaming. I don’t care what people look like, all of these people in the above picture look wonderfully happy.
What I do care about is helping people to live a healthier and longer life, being as physically able as possible and having the best quality of life.
Nutrition and the quality of our food also play a huge role in this evolution, but so does our movement.
Today we have time-saving and energy-saving devices that do so much for us, which of course is wonderful. However, this also means we now spend more time sitting and moving less than ever before.
Health issues are rising and some studies have shown that inactivity may be the leading cause of heart disease, diabetes and metabolism damage.
But the role of walking for weight loss isn’t just about burning calories or the intensity of your walk. Walking paces can vary from a gentle stroll, brisk pace walking up to intense power walking. Some studies have shown that increased walking speed may help to improve weight loss and also longevity.
I would urge people not to get too caught up in considering the perfect speed. The real power will come from just making it a habit in your life. At any speed (which you can increase over time) walking is one of the easiest ways to gently increase your heart rate, getting in a wonderful form of aerobic exercise that will improve heart health, body weight and overall health too.
Studies have shown that walking can be an effective tool in reducing waist circumference and improving insulin resistance markers In simple terms walking more helped the study participants to reduce belly fat and balance our their blood sugar markers.
In fact, for us midlife women walking plays another important role. It’s not about power walking and upping the intensity. Moderate walking can help to breed better results than high-intensity exercise, especially for midlife women.
Using walking to combat a sedentary lifestyle but also reap the mental health benefits and using your daily walk for its role in stress and cortisol reduction. So don’t get too hung up on your walking speed, go at a pace that feels good. When you enjoy your walks you are more likely to keep up with them as well as getting its stress busting benefit too.
What’s even better is when you walk outdoors you also get the many benefits of being out in nature. Exercising in nature is shown to improve cognitive function, improve mood and also support the immune system. You can see a full article I wrote about the scientific benefits of outdoor exercise.
I’m not saying don’t workout. Evidence shows that daily activity plus regular exercise is best overall for longevity. However, I’m simply saying that moving more on a daily basis is not only easier to complete than some gruelling workout, but it also will be more effective in helping you to reach your health and body composition goals especially if you are just starting out.
So this is great news for those who don’t particularly enjoy exercise all that much anyway.
How many steps to lose weight?
I have seen so many different recommendations, with anything over 5k steps seeing health markers improve to recommendations on some plans up to as much as 20k per day. Let’s face it, if you have ever tried to reach that amount, it’s because your full-time job was being on your feet all day.
The 10k recommendation came from a marketing ploy from the Japanese, but when I looked into the research of the ideal amount it seems that they may have got it about right, and 10k steps is a generally good target to work towards for most people and is one that I still recommend to my own clients.
It is however important to set goals for your step count according to where you are starting at.
If you currently get 2k steps a day, then increasing to 10k is going to be a significant jump in your activity level. It will probably feel incredibly hard and unsustainable.
You would be better targeting a small increase, for example targeting 3k steps a day. Once that becomes your new normal you can then up it a little more so that you increase your target over time.
So answering the question ‘how many steps do I need to lose weight’? Isn’t that straightforward? Like with most things in health and fitness, the answer is….it depends!
As mentioned above, it depends on your current fitness levels, it depends on your diet, it depends on your age, height and lean body mass.
So whilst we could get into some really complex calculations, I always want to help people simplistically fit in wellness tools.
The simple answer is to move more than you currently do.
Start where you are at and work on a gradual increase as mentioned above and work towards 10k steps a day.
Setting realistic goals to bring walking into your daily routine.
The key to making walking a regular part of your routine is finding ways to incorporate it seamlessly into your day. Instead of viewing it as a separate workout, think of it as a means of transportation or a time to unwind and clear your mind.
Here are some practical tips for integrating walking into your daily life:
Walking Commute
If possible, consider walking or cycling to work instead of driving or taking public transportation. Always choose the stairs instead of the elevator or escalator. This not only helps you move more, but also reduces your carbon footprint.
Active Breaks
Instead of sitting at your desk during your lunch break, take a brisk walk around the office or outside. This will not only help you stay active but also improve your focus and productivity. When I have moments during work time where my mind starts to wander I will take a brain break and get up and move. This may be just going to the toilet, making a cup of tea or when I really be intentional about moving more I might do a load of washing or tidy up something (work-from-home joys)
Phone Call Pacing
When you take calls at work or personally, instead of sitting down, if it’s an option get up and pace back and forth to get in some additional steps.
Park Further Away
When running errands or going to appointments, going to work, intentionally park your car further away from the entrance. This allows you to squeeze in some extra steps and it only takes a few extra minutes here and there. These extra steps will all add up throughout the day.
Get comfortable trainers or shoes
Getting trainers or shoes that are comfy means your can go further with more enjoyment. My personal favourite for walking are Hoka’s, they are like walking on clouds and I love them. There are some great prices on Sportshoes.com and it’s always my go to.
Find a Walking Buddy
Walking with a partner, a family member or joining a walking group can make your walks more enjoyable and provide accountability. You can motivate each other and make it a social activity while having a good ole catch-up and a natter.
Mix It up
To prevent boredom and keep your walks interesting, vary your routes and explore different neighbourhoods or parks use your walks as an opportunity to explore new places and go where you have never been before. Adding in variety such as walking on an incline (up a hill) can help you to increase the intensity as well as increase strength in your legs. I have the pleasure of living in the mountains and so most walks are on an incline and I can tell you, you certainly feel the difference when you hit a hill.
Walking Inspiration
During walks you can also listen to music, audiobooks, or podcasts to make the time fly by. I am someone who always wishes I read more, but listening to podcasts and audiobooks on Audible is a great way to motivate and expand my mind when out on walks. If you don’t already have audible you can check it out here and get a free book and a free 30 day trial.
Walking Pads
These went viral on TikTok and walking pads have become a game changer for many ‘work from home’ employees along side a standing desk. One even took on the challenge of walking a marathon during her workday!! Of course, that extremity went viral but using a walking pad when you are working or even when watching TV, when you don’t have childcare, or if the weather is crappy outside can see that step count increasing and adding up.
Remember, consistency is key. Start to aim for at least 150 minutes of moderate-intensity walking per week, spread out over several days.
This would look like 30 minutes a day on 5 days of the week. You could split it up by doing 10 minutes in the morning, 10 minutes at lunchtime and 10 minutes at the end of the day. Gradually increase your duration and frequency to challenge yourself and continue making progress.
Combining walking with other healthy lifestyle choices
Tracking your progress can help you to stay motivated and monitor your health journey. Consider using a fitness tracker or activity tracker app to record your steps and distance. This will help you set goals, track your progress, and celebrate milestones.
To stay motivated, set small achievable goals and reward yourself when you reach them. Focus on the positive changes you’re experiencing, such as increased energy levels, improved mood, and better overall fitness. Share your progress with friends and family or join online communities to stay inspired and receive support.
Embracing the power of walking for sustainable weight loss
While walking can be a powerful tool for weight loss, combining it with other healthy lifestyle choices can further enhance your results. Here are a few areas to consider:
1. Balanced Diet Pay attention to your nutrition and ensure you’re consuming a balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains. Opt for smaller portion sizes and avoid excessive consumption of sugary or processed foods. Weight loss essential will mean consuming fewer calories and burning more through (AKA a calorie deficit) your walking routine, your NEAT as well as formal workouts.
2. Strength Training Incorporating strength training exercises into your routine can help build lean muscle mass, which increases your metabolism and aids in weight loss. Consider incorporating bodyweight exercises or using resistance bands.
3. Adequate Sleep Prioritize getting enough quality sleep each night. Lack of sleep can negatively impact your metabolism, appetite regulation, and overall weight management.
4. Stress Management Find healthy ways to manage stress such as practising mindfulness, yoga, or engaging in hobbies you enjoy. Chronic stress can lead to emotional eating and hinder your weight loss efforts.
By adopting a holistic full-life approach to your health and wellness, you’ll create a solid foundation for long-term weight loss by increasing your energy expenditure and improving overall well-being in the long run.
Be kind to yourself and always take your time. I know we all want instant results, but if you want it to last this time then slow and sustainable is key to making lifelong changes.
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