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Many people think that any type of shoe is fine for walking, but that’s not the case if you’re hoping to lose weight. Wearing shoes that are comfortable and fit well will make a big difference in your results.
Look for shoes with good arch support to avoid pain in your feet, legs, and back. You should also make sure that your shoes have enough cushioning to protect your joints from the impact of walking.
Not Tracking Steps
If you’re trying to lose weight, you probably know that you need to be active and make sure you’re getting in plenty of steps each day. But did you know that it’s just as important to track those steps?
Not tracking your steps is a common mistake that can lead to weight loss plateaus or even weight gain.
When you’re not tracking your steps, it’s easy to become complacent and think you’re doing more than you actually are. If you’re not seeing the results you want, it can be tempting to give up altogether.
But if you’re not tracking your steps, you may not be giving yourself enough credit for the progress you are making.
Another common mistake people make when they’re trying to lose weight is thinking they need to walk for hours at a time to see results. Walking for just 30 minutes a day can actually have a significant impact on your health and help promote weight loss.
But if you’re not tracking your steps, it can be easy to get discouraged and think that 30 minutes isn’t enough.
So if you’re trying to lose weight, make sure you avoid these mistakes and start tracking your steps today!
Not Staying Hydrated
One of the most common mistakes people make when starting a walking program is not staying hydrated. It’s easy to become dehydrated when you’re walking, especially if it’s hot or humid outside.
Symptoms of dehydration include headache, fatigue, lightheadedness, and muscle cramps.
To avoid dehydration, be sure to drink plenty of fluids before, during, and after your walk. water is the best choice, but you can also drink sports drinks or fruit juices if you’re walking for more than an hour or in hot weather.
If you don’t like to carry a water bottle with you, you can also try wearing a hydration belt or vest.
Not Eating Before or After a Walk
If you go for a walk on an empty stomach, you may end up feeling dizzy or lightheaded. This is because your blood sugar levels can drop quickly when you’re walking and not replenish them with food.
To avoid this, try to eat a small snack before you go for a walk, such as a piece of fruit or a handful of nuts.
It’s also important to eat after a walk, especially if you’ve gone for a long walk or run. This helps your body to replenish its glycogen stores, which are the muscles’ main source of energy.
Without glycogen, your muscles will start to feel fatigued and weak. Try to eat a small snack or meal within 30 minutes of finishing your walk.
Not Stretching
Walking is one of the lowest-impact, yet most effective forms of cardio. It’s safe for your joints and ideal if you’re starting a new fitness regime. In fact, walking just 30 minutes a day can help you shed up to 150 calories.
But as with any workout, there are certain things you should avoid if you want to see results.
Here are four walking mistakes that could be sabotaging your weight-loss goals.
Not stretching:
It’s important to warm up your muscles before any type of physical activity, including walking. A good way to do this is by stretching for five to 10 minutes before you start your walk. This will help prevent injuries and make your walk more comfortable.
Wearing the wrong shoes:
Walking in shoes that are old or don’t fit well can lead to blisters, ankle and knee pain, and other problems. Make sure you wear shoes that are comfortable and provide support for your feet.
If you’re not sure what type of shoe is best for you, consult a salesperson at a specialty running or walking store.
Walking too fast:
It may seem counterintuitive, but slower walks can actually be more effective for weight loss than faster ones. That’s because when you walk too fast, you tend to burn sugar instead of fat.
And when your body burns sugar, it quickly runs out of energy, which can lead to fatigue and make it more difficult to stick to your walking routine. Aim for a pace of two to three miles per hour.
Not paying attention to your posture:
Good posture not only makes walking more efficient, but it also helps prevent pain in the lower back, shoulders, and neck. Remember to stand up straight with your shoulders back and down, and Swing your arms freely with a slight bend in your elbow.
Going too Fast
You’ve probably been told that in order to lose weight, you should aim for a moderate pace when walking. But what exactly does moderate mean?
When you walk for exercise, you shouldn’t go so slowly that it feels easy, but you also shouldn’t go so fast that you can’t carry on a conversation. A good rule of thumb is to walk at a pace of 3 to 4 miles per hour.
Not Paying Attention to Form
One of the most common mistakes people make when starting a walking program is not paying attention to their form, which can lead to injuries.
Many people walk with their shoulders hunched and their necks jutting forward, looking down at the ground instead of straight ahead. This posture not only makes walking less efficient but can also cause pain in the lower back and neck.
To walk correctly, stand up tall with your chest open and your shoulders back. Look ahead, not down at your feet, and swing your arms freely. Walking with proper form will help you get the most out of your workout and avoid injuries.
Not Enjoying the Walk
One of the most common mistakes people make when trying to lose weight by walking is that they do not enjoy the walk. Walking should be a fun and enjoyable activity, not a chore. If you are not enjoying your walk, you are less likely to stick with it and lose weight.
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