What people get wrong about walking and fat loss<\/strong><\/p>\n \u2018<\/strong>The biggest misconception is that walking doesn\u2019t \u201ccount\u201d unless you\u2019re sweating or completely out of breath \u2013 fat loss isn\u2019t driven by one intense workout; it\u2019s the result of consistent energy expenditure over time,\u2019 notes Dr Gulyas. \u2018Many people also overestimate how many calories they\u2019ve burned during exercise while underestimating how much they sit during the rest of the day.\u2019<\/p>\n That\u2019s why, if sustainable fat loss is your goal, \u2018increasing your daily movement can often have a greater impact than adding another high-intensity workout\u2019, adds Dr Gulyas.<\/p>\n And if you\u2019re looking for simple ways to supercharge those daily steps to boost fat loss and build more stamina, she\u2019s got some tips for how to do just that below.<\/p>\n The 5 tips1. Walk at a brisk pace<\/strong><\/p>\n It might sound obvious, but notching up your walking speed can have far-reaching benefits, says Dr Gulyas. <\/p>\n \u2018Aim for a pace where you can still hold a conversation, but your breathing is noticeably quicker,\u2019 she advises. \u2018Walking briskly increases your heart rate and energy expenditure compared with a leisurely stroll, helping you burn more calories while remaining low impact and sustainable. You don\u2019t need to run to see results \u2013 consistency is far more important than intensity.\u2019<\/p>\n Interval walking can be a great way to pepper higher intensity bursts into your steps \u2013 and if you’re looking for an exact structure to follow, you may find the exercise method known as \u2018the Japanese walking method<\/a>\u2019 helpful. <\/p>\n Research<\/a> has suggested that the technique \u2013 as shown below \u2013 can elicit significantly greater improvements in aerobic capacity, leg strength and reductions in resting systolic blood pressure than moderate-intensity continuous walking. <\/p>\n The Japanese walking method technique:<\/strong><\/p>\n 2. Add hills or stairs <\/strong><\/p>\n \u2018Walking uphill or incorporating stairs recruits larger muscle groups, particularly the glutes, hamstrings<\/a> and calves,\u2019 adds Dr Gulyas. \u2018This naturally increases the intensity of your walk, burns more energy and helps improve lower-body strength without placing excessive stress on your joints.\u2019<\/p>\n Add an incline: if there aren’t any hills, utilise the stairs<\/p>\n 3. Walk after meals <\/strong><\/p>\n One of the simplest habits Dr Gulyas recommends people adopt is to take a 10-15-minute walk after eating. <\/p>\n \u2018Research has shown that this can help reduce post-meal blood glucose spikes, improve insulin sensitivity and support metabolic health,\u2019 she says. \u2018Better blood sugar regulation may also reduce energy crashes and cravings later in the day, making healthy eating feel much easier.\u2019<\/p>\n Indeed, one study<\/a> found that a 10-minute walk immediately after eating appeared to significantly blunt post-meal blood sugar spikes.<\/p>\n 4. Increase your daily step count gradually <\/strong><\/p>\n The key to sustainable fat loss? \u2018Habits you can maintain consistently,\u2019 says Dr Gulyas, not perfection \u2013 which is why gradually progressing your step count can itself support it. <\/p>\n \u2018Rather than focusing on achieving an arbitrary target such as 10,000 steps overnight, aim to improve your own baseline,\u2019 she advises. \u2018If you\u2019re currently averaging 4,000 steps a day, increasing to 6,000 or 7,000 is a significant achievement.\u2019<\/p>\n 5. Walk in nature whenever possible<\/strong><\/p>\n This one may surprise you, but it can indirectly impact fat loss. <\/p>\n \u2018Where you walk can be just as important as how far you walk. Choosing green spaces such as parks, woodland or countryside trails doesn\u2019t just make walking more enjoyable \u2013 it also benefits your mental wellbeing,\u2019 notes Dr Gulyas. \u2018Studies have shown that spending time in nature can reduce stress, improve mood and lower cortisol levels.\u2019<\/p>\n \u2018While cortisol itself doesn\u2019t directly stop fat loss, chronic stress can increase cravings, disrupt sleep and make healthy lifestyle choices more difficult to maintain.\u2019<\/p>\n Always consult your doctor or a qualified health professional before starting a weight loss plan. And know that weight loss isn’t one-size-fits all; while walking can be hugely beneficial, any underlying health conditions, medications or nutritional needs will affect what’s safe and effective for you. Consider your overall health and what’s sustainable \u2013 not just the number on the scale.<\/p>\n A note on strength training <\/strong><\/p>\n \u2018Walking is excellent for increasing daily calorie expenditure, but preserving muscle is equally important when trying to lose fat \u2013 strength training<\/a> two to three times a week helps maintain lean muscle mass, supports metabolic health and improves body composition,\u2019 Dr Gulyas caveats. <\/p>\n \u2018The goal shouldn\u2019t simply be weight loss \u2013 it should be fat loss while preserving muscle.\u2019<\/p>\n One of our most frequently asked questions here at <\/strong>Women\u2019s Health<\/strong>? How to build muscle and burn fat at the same time. So, we asked superstar trainer <\/strong>Oyinda Okunowo<\/strong><\/a> exactly how to do it. In this 4-week plan \u2013 created exclusively for <\/strong>Women\u2019s Health<\/strong> COLLECTIVE members \u2013 you\u2019ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.<\/strong><\/p>\n\n
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