10 Quick And Healthy Low-Carb Snacks That’ll Help You Ditch The Chips
Are you addicted to carbs? Here are some healthy low-carb snacks that will make you want to break up with those cookies and chips.
You’re out and about running errands. Then, all of a sudden, hunger pangs strike!
What do you do? Perhaps your first instinct is to grab a snack for a quick energy boost, such as a candy bar, cookie, muffin, or chips. If you’re trying to lose weight and keep fit, obviously none of these snacks will cut the mustard.
Thankfully, with a little bit of forethought, you can choose low-carb snacks at the grocery store that’ll not only provide great nutritional value but also keep you on the right track health-wise.
Here are 10 best low carb snacks you can chow down when you need to keep those hunger pangs at bay.
1. Nuts
Nuts can be ideal no carb snacks. They contain healthy fat, fiber, and protein all in a single package and most are packed with nutrients.
But there two things to keep in mind when it comes to eating nuts:
- Some nuts, like cashews, actually contain a sizable amount of carbs.
- Some people find it difficult to stop when they’re eating nuts.
Make a small pot every morning and gnaw at them all day. But don’t eat too much as the carbs may soon pile up. Carefully monitor your portion sizes.
Eat lower carb nuts like almonds and macadamia. Steer clear of cashews.
2. Seeds
The most readily available seeds are pumpkin seeds and sunflower seeds. Chia seeds and flax seeds are other amazingly nutritious low carb snacks.
Almost all their carbs are in fiber form, which won’t raise your blood sugar. And, as a rule, check the number of carbs in seeds when you buy some from the convenience store.
Store seeds in the fridge. Only take out the portion you want to eat at a time. If you carry them to work, use little snack-sized zip bags.
3. Deli Meat
Any cold piece of deli meat is good to have at hand. Leftover meatballs, leftover roast meat, sausages, bacon, etc. are all easy and healthy low-carb snacks.
Be sure to pick meat with minimal processing, like bacon with no sugar or honey, ham off the bone, salami/pepperoni with at least 98% meat or fat and minimal additives, and sausages with at least 85% meat.
4. Berries
Berries are an amazing source of antioxidants and vitamin C, which helps fight disease, low immunity, and aging.
Eat fresh berries, or suck on frozen ones. You can also add some coconut cream or full-fat cream.
Buy different kinds of these low carb sweet snacks to receive all the different properties and nutrients they offer.
5. Hard-Boiled Eggs
Keep some hard-boiled eggs in your freezer. They’re a simple, convenient snack with a fair amount of fat and protein to keep your appetite under control.
Occasionally, you’ll find hard-boiled eggs at your local convenience store. They’re the ultimate snack, packed with vital vitamins, protein, and minerals. In fact, the egg white contains over half of the protein, along with vitamin C, lots of B vitamins, copper, iron, zinc, and selenium.
One big hard-boiled egg contains less than one trifling gram of carbs. Make sure to also eat the yolk as it contains all of the vitamins.
6. Raw Vegetables
Raw vegetable snack packs are becoming a pretty common sight in grocery stores.
Celery is a great choice with only a gram of carb in a 3-ounce serving. Meanwhile, three ounces of broccoli and carrot have 3 and 6 grams of carbs respectively.
You can dip your veg in peanut butter, low-fat or non-fat Greek yogurt, hummus, or low-fat cream cheese.
7. Beverages
It’s never been easier to find a low-carb drink in the grocery store.
Some great virtually carb free snacks include diet soda (0 carbs), unsweetened coffee or tea (0 carbs), unsweetened vegetable juice (11 gm), plain low-fat milk (11 gm), and coconut water (9 gm of carbs).
Another great option is plain sparkling water, which can lessen your hunger until you get back home.
8. Kale Chips
Kale is a low-carb snack, so you can munch a bit more of this delicious green without actually going too fat with calories.
It’s also nutrient-dense, and eating fewer carbs while keeping the micronutrients high is essential for your overall health.
For example, kale is loaded with B vitamins, which are crucial for converting carbs, proteins, and fats into energy. If you don’t receive enough B vitamins, your metabolism gets into sloth mode.
To make simple and quick low carb chips, drizzle kale leaves with ultra virgin olive. Add some pepper and salt to taste. Bake for 10-15 minutes at a temperature of 350 degrees.
Remember, 100 gm of kale has just 8 gm of carbs and 4 gm of plant-based protein. Enjoy!
9. Greek Yogurt
Yogurt is a breakfast favorite for many of us, but it’s also perfect for dessert. Greek yogurt is low in sugar and fat and full of protein, so long as you buy the unsweetened variety.
It’ll keep you satisfied for several hours, making it an amazing snack. You can also sweeten Greek yogurt with cinnamon and add chia seeds for extra energy, fiber, and calcium.
Greek yogurt is basically high in flavor and low in carbs.
10. Hot Dogs
You can take this snack as a last resort if you don’t find anything else to eat in the store. But make sure to chuck the bun! Regardless of the bad rap they’ve received, hot dogs are absolutely fine in a pinch, providing 2 gm of protein and just 2 gm of carbs.
Although high in cholesterol and sodium, hot dogs make for a much healthier snack than a store-bought brownie (21 gm of carbs) or a pack of potato chips if you’re trying to eat healthily and stay in shape.
Final Verdict on Low-Carb Snacks
It’s quite hard to stay healthy when your freezer is filled with chips, cookies, and donuts.
Instead of gorging on high-carb snacks that’ll pile on the pounds, give these low-carb snacks a try. You can easily make them at home or get them at your local convenience store.
Our 9-week challenge can help transform your body from the inside out as you embrace healthy snacks instead of calorie-filled chips and cookies.
Our 21 Day Body Transformation Challenge combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.
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Cardio For Weight Loss: 6 Crucial Facts To Keep In Mind
Cardio For Weight Loss: 6 Crucial Facts To Keep In Mind
If you’re just establishing your exercise routine, here are some crucial facts about cardio for weight loss. Keep them in mind when developing your routine.
If you immediately turned to cardio when you started trying to lose weight, you’re not alone. When it comes to weight loss, it seems like most people associate the treadmill or the track with their path to a smaller waistline.
Cardio is definitely an important part of any workout routine, but there are some important things to keep in mind if you want to use cardio for weight loss. You have to make sure that you plan your workouts effectively to get the maximum benefit.
When you’re developing your routine, keep these six crucial facts in mind. They’ll help you get the results you want!
1. You Can’t Just Do Cardio
This first fact might seem like a weird choice to start off with. After all, isn’t the whole post about using cardio for weight loss?
Here’s the thing, though — if you want to lose weight in a healthy way, you can’t have a workout routine that’s 100% cardio. You’re going to need to incorporate strength training into your schedule if you really want to see results.
Strength training helps to build muscle mass, which will help you out down the line by speeding up your metabolism and burning additional fat. Basically, the more muscle you have, the more calories you’ll burn on a regular basis.
Great, right?
If you’re only doing cardio, on the other hand, you won’t just be burning fat — you’ll be burning muscle, too. The last thing you want to do is to burn what will help you lose weight.
If you really want to go all in for both your strength training and your cardio, we recommend putting those workouts on separate days. (Think cardio on Monday, strength training on Tuesday.) If you really want to do both on the same day, though, do your strength training before your cardio. Strength training uses more energy, so you’ll need to be at 100% before you start.
2. You Don’t Have To Stay In The Fat-Burning Zone
We’ve all fallen victim to that pesky little display on the treadmill, or checked our Fitbits religiously to make sure that we’re in the golden “fat burn” zone. What does that even mean, anyway?
It’s easy to believe that you won’t burn any fat unless your heart rate is in that magic zone. That’s not completely true, though.
The name for the zone is a little misleading. It’s not that you’ll only burn fat in that zone, it’s that a larger percentage of the calories burned comes from fat. You’ll still be burning fat in the cardio or peak zones.
What’s most important isn’t the percentage of burned calories that come from fat. If you’re going to pay attention to one of the numbers lighting up your screen, it should be total calories burned. The number of calories you burn is way more important when it comes to the big picture.
And speaking of the number of calories you burn…
3. You Don’t Have To Burn 500 Calories
We can understand where this number came from. It’s a nice, round number, it sounds like a lot, and people feel accomplished when they can say that they burned 500 calories over the course of their workouts.
What’s problematic, though, is when people think that they have to burn 500 calories for their workouts to have any effect. Depending on the type of workout you’re doing, your cardio workouts can burn fewer than 500 calories and still be great for you.
High-intensity interval training (HIIT), for example, is a series of high-intensity workouts done in short bursts. You might not burn 500 calories during your thirty-minute workout, but you’ll keep burning calories at a higher rate for hours after you leave the gym.
4. Your Workouts Don’t Need To Be Long
When you think of cardio, do you think of long runs that take a ton of time out of your day? There’s a common misconception that your cardio has to be long, slow and steady to mean anything.
Even if you don’t have an hour to spare for your workout, go for a HIIT workout instead. The quick workout will still get your heart rate up, burn calories, and give you the cardio training that you need.
People who swear by the treadmill can still get the benefit of a shorter workout. Doing shorter sessions at a higher intensity will help you get more out of your workout in less time.
5. You Should Snack Before Your Workout
There are lots of runners who enjoy waking up early in the morning and going for a run first thing. That’s a great way to start your day…as long as you eat something before you head out the door.
When you’re in a calorie-burning mindset, it’s easy to think that to burn more calories, you shouldn’t eat before you workout. If you don’t eat ahead of time, your body has to burn off the fat that’s already on your body for energy, right?
Nope, not for cardio. Your body needs something to fuel it, and it will turn to the carbs and fat in your muscles, not the fat in your fat cells.
We’re not saying to eat a full meal and then go for a run — just eat a light snack to give your body something to work with.
6. You Still Have To Eat Right
Speaking of eating, you still have to have a proper diet if you’re planning on using cardio to lose weight. Just running an extra mile every time you opt for a cookie instead of a carrot stick won’t really help you out.
If your diet is still poor, doing lots of cardio will only do so much. Nourish your body with the right foods for the workouts you’re doing. For example, you incorporate a lot of strength training into your routine, make sure you eat enough protein.
Cardio combined with eating well can help you sculpt your body into the shape you want to see.
Use Cardio For Weight Loss Effectively
If you keep these crucial facts about cardio for weight loss in mind, you’ll be able to see better results. Make the most of your workouts and use your cardio effectively. Your body will thank you.
Our 21 Day Body Transformation Challenge combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.
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Tools of the Trade: 15 Must-Have Gym Accessories You Should Keep in Your Gym Bag
Tools of the Trade: 15 Must-Have Gym Accessories You Should Keep in Your Gym Bag
Are you just getting started in fitness? At least the kind of fitness that involves going to the gym or working with a trainer?
A lot of people never start because they feel intimidated. They feel like there’s a workout learning curve and they don’t want to feel silly. First of all – everyone looks silly at first and second, that’s why you need a plan from respected trainers.
Once you get past the anxiety, you learn that there are gym accessories you need as well. But don’t worry about figuring out what they are. We have thirteen essentials for you to throw in your bag below.
1. Gym Bag Dividers
If you’re the kind of person who gets serious at the gym: like changes and showers out of their sweaty clothes after, then you need dividers or at least a gym bag with good pockets.
You don’t want to be standing in the locker room hot and sweaty trying to find all the things you need to take to the shower. Instead, they should be in some sort of shower-friendly bag/kit.
Look for materials made out of mesh or netting, so if they get wet, the water can escape and dry. If they do get wet, wrap them in your used towel on your way home.
The towel will soak up any water and it won’t get anything else in your bag wet.
Dividers or pockets are also great for shoes so that the dirty bottoms don’t touch your other clothes. Ideally, you’ll have gym shoes that you only wear in the gym – but there are germs indoor too.
2. Deodorant
Yes, this one seems like a no brainer, but we all know that person in the gym that forgets it. You should have a separate deodorant that only lives in your gym bag.
When you use it, put it right back in its little pocket. This way, you’ll never be without.
But having deodorant on hand has another, less known use. If you forgot your chafe cream or you’re starting to rub a blister, you can glide deodorant on.
For a blister-to-be, the best solution is duct tape. But aside from that, you can rub some deodorant on the skin (under your sock) where you’re getting rubbed.
Some people like to rub deodorant on the outside of the sock over the spot, but that’s your choice.
If this happens to you a lot or you’re a bigger person (you’re welcome here), look into Body Glide. It’s a product made to prevent skin-on-skin chafing.
3. Hair Accessories
As long as you have hair, this point is for you. Whether that means a hairbrush, a comb, or both and some hair ties.
Being without a hair tie at the gym with long hair is only second to forgetting your headphones. A good trick to make sure you never forget them is to loop some around your water bottle.
Or, keep them around the base of your hairbrush. That way you’ll have them at hand. You can also throw in bobby pins, dry shampoo, and headbands if you’d like.
For shorter hair, don’t forget any styling products like gels.
4. Arnica Gel or Icy Hot
It happens to everyone — even us. You step wrong or you over-lift and you already know you’ll be hurting tomorrow. Prep yourself and decrease the inflammation with some pain-relief gel.
Some people like the sensation of Tiger Balm or Icy Hot — while others hate it. If you don’t want to tingle into tomorrow, try Arnica gel. It’s a natural remedy for soreness (and bruises).
5. Cleansing Wipes
In a perfect world, you should have time to shower after a workout. But we don’t live in that perfect world — do you? Many of us have to run off to another thing, lucky if we have time to change clothes.
Working out at home can help with the rush factor, but still, you shouldn’t run around all sweaty and smelly. Throw both some face wipes and baby wipes in your gym bag.
Neutrogena has a great product for this use, their Grapefruit Cleansing Wipes. We love the smell and their effectiveness. The wipes have cleansers in them, so they shouldn’t be used on sensitive body parts.
One of the most important places to wipe down (if you can’t shower) after a workout, is your crotch. A soggy crotch creates a perfect environment for bacteria.
That’s why our next item is on the list.
The baby wipes are perfect of wiping down those more sensitive areas and you can use them for all sorts of things too. Spill some protein powder in your bag? Now you have what you need to wipe it up.
6. Fresh Underwear
Yes, we said it. You should never, ever, stay in the same pants and underpants you just worked out in.
The yoga pants-type material most workout bottoms come in don’t breathe. That means whatever sweat that gathers there during your workout, stays there.
If you don’t change your underwear after a workout, you’re more likely to get both yeast infections and UTI’s.
Even if you didn’t bring a whole new outfit, make sure you stash a few pairs of clean underwear in your bag in case you forget.
And men – it’s not likely you’ll get those annoying conditions, but it’s still more sanitary to change after.
7. A Shaker Bottle
The two tips that follow this one aren’t any good on their own. You can “dry scoop” your pre-workout, but it’s not good for your taste buds (or lungs).
So, you want to make sure you have a good shaker bottle. The brand name Shaker Bottle came out around 2010. It has a little round ball in it which breaks up clumps of powder in liquid.
But there are other brands as well. The hurricane cup is a great one, as are bottles that have screens and shaker balls combined. You can find these at any large store near you.
Or check online if that’s more your jam.
If you do both pre and post workout drinks, look for a bottle that has a powder container. They usually screw on the bottom of the cup.
That way you can mix your pre or post workout fresh once you get to the gym.
8. Pre-Workout Powder or Drink
There’s one thing a lot of people don’t realize they need when working out – pre-workout. Pre-workout is a powder made of proteins, vitamins and some caffeine – all things that help you blast through your reps.
Right now, BANG is the big name in pre-workout, but it changes every couple of months. People like BANG because it’s low carb, which is great for people following the keto diet.
When you’re looking for pre-workout, make sure you read reviews online first. Some brands put too much caffeine and people note feeling jittery and anxious, not motivated to get through their workout.
If you’re jumping out of bed and running to the gym bright eyed and bushy tailed, then you can skip this. But if you’re trying to get through a workout after work and you’re already tired, try pre-workout.
The difference in your energy will surprise you.
9. Some Form of Protein (Post-Workout)
You need to eat protein within 20 minutes of finishing your workout. That’s what your muscles and your body needs to “lock in” the muscles you just built.
And yes, even if you’re not lifting large amounts, this applies to you too.
A lot of people take protein powder to the gym or keep it in their car for their way home, but that’s not the only option.
You can throw some almonds or pre-packed snacks full of protein in your bag as well.
Along with your protein, some people like to take amino acids after they workout. They find that they’re less sore the next day, so they can go just as hard as they did the day before.
You can look for those as post-workout or recovery drinks. Just make sure they have the essential amino acids in them before you buy.
10. The Right Shoes
We know that workout shoes are expensive, but think of them as a specialty item. Cross trainers are made/shaped differently than shoes meant for running.
And that’s a good thing! When you’re doing fast footwork, you don’t want shoes that have a big or tall bottom part. Why? If you move side to side in those shoes, you have more chance of rolling your ankle by stepping sideways.
Another example: runners need a lot of cushioning in their shoes. They are literally pounding the pavement after all. If you’re weight lifting, usually the gym floor (or your home carpet) is padded.
You don’t need as much cushioning as those continuously hitting the pavement.
If you use our program, look for some minimalist cross-trainers. They’re going to serve you best for the large range of exercises in our most popular programs.
11. Wireless Headphones
One of the best things about Bluetooth technology? Not having to be tied down to headphones in the gym. If you workout as hard as we do, you’re always accidentally yanking one out or the other.
And it’s annoying to feel that little bounce from the wires as you do cardio with headphones attached to your phone.
Go the route Google and Apple are already pushing people and invest in wireless headphones. The pair you choose shouldn’t have too long of a cord connecting them if there’s a cord at all.
Airbuds are the ideal solution, but they’re expensive and get lost easily.
If you don’t go the airbuds and look-alikes route, look for some that will hook over your ears. This will keep the buds in when you’re really giving those moves everything you’ve got.
And hey, when you’re done, wipe them down with a baby wipe to keep sweat and bacteria from building up on them. Good thing you already have those in your bag!
12. A Timer (or SmartWatch)
We already know that using some form of interval training is essential for burning fat. And to do interval training, you need some sort of timer.
Phones have timers, but they can be obnoxious to mess with and you can fall into looking-at-your-apps land. Instead, look for a smartwatch or fitness watch that has pre-set (or settable) timer/HIIT options.
These are also good to track your heart rate, potential calorie burn, and make sure you don’t miss an important call while your phone is in your pocket.
Fitbit is the big brand name, but there are plenty of other good options.
13. Portable Phone Charger
The worst thing that could happen (okay, at least one of them) is that your phone dies before your workout. Now not only do you not have your notes or exercises, but you don’t have any music.
Doing a hard workout without music isn’t something we’d wish on even our worst enemies.
So, make sure you’re never stuck in that position. Get a small portable charger and throw it in your bag. That way you have juice on the go.
And if you use it while you’re working out – plug it into the car jack on your way home. That way you remember to grab it and it’ll be charged next time you get out of the car.
Your Gym Accessories
Obviously, this list is going to change from person to person and from gym to gym. Maybe your gym doesn’t even have showers, so you don’t need to worry about that.
Or maybe you do all your workouts from home, in which case, there’s a different set of things you need (like hand weights).
But those are the basic gym accessories, at least according to us.
Ready to get started with your new, perfectly packed gym bag? Click here.
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Walking for Weight Loss: How to Get Your Steps In and Shed Pounds
Walking for Weight Loss: How to Get Your Steps In and Shed Pounds
Those people who obsess about getting their steps in have a good reason. Here’s how walking for weight loss works and some tips to make it work for you.
When you want to lose weight, you’ve probably researching gym memberships and crash diets. But sometimes all it takes is a few steps. Literally!
If the thought of high-impact exercise is overwhelming, walking could be the solution. Walking for weight loss is effective and low-intensity. This could be the perfect exercise regimen if you’re starting your fitness journey.Â
A brisk walk can reduce stress, burn calories and build muscle-so why shouldn’t this be a part of your fitness plan?
Walking is a great form of physical activity that’s free and easily accessible for most people.
However, there are certain factors that can improve your results. How often you walk, at what speed and where you walk all play a factor.
This article explores how you can walk your way to fitness!
How Long to Walk Each Day for Weight Loss
So how often do you need to walk to lose weight? Less than you may think. A good goal is 30 minutes per day for weight loss.
At a brisk pace, the distance you could cover in 30 minutes cover should be 1.5 – 2 miles or 3,000 to 4,500 steps.
Some days are busier than others so feel free to walk more or less on some days. By the end of the week, you should have walked for at least 150 minutes.
How Fast Should I Walk for Weight Loss
The great thing about walking for weight loss is that you don’t have to overexert yourself. Walk at a moderately brisk pace. A great investment would be a heart rate monitor. There are plenty of smartwatches that have them built in.
While walking, your heart rate should be at 60 – 70 percent of your maximum heart rate. You should be breathing heavily enough to make speaking difficult.
Keep in mind that the higher your heart rate, the more calories you burn. You’ll get more benefit by increasing the intensity for 10 minutes. But listen to your body. If you need a break, take one. Ignoring your body’s signs can cause injury later.
If you’re new to exercise, start with shorter periods and build up over time. You could also designate three days each week for your lower-intensity walks.
When it comes to health and fitness, consistency is key. Make it your goal to never go three days without taking your walk. If you find yourself unmotivated, this podcast might inspire you.
This will help improve your fitness level and your metabolism. Your body will begin to learn your new habits. Mental health is just as important as physical. If you find yourself worn out, take a day off.
How Can I Fit Walking in My Schedule?
We get it. Life is busy! Here are some tips to make walking fit in your schedule:
- Break it up into walking two or three times a day for 10 minutes at a time.
- Break it up into bigger chunks and take your walks twice or three times per week
- Make it a family activity. Take a walk after dinner and use this time to bond with your family.
- Start a fitness challenge at work to motivate co-workers. Walk as a group during lunch or other breaks. Accountability can help you reach your goals.
- Park further at the grocery store! You’d be surprised how many steps you can get in large parking lots.
- Skip the elevator. Stair climbing burns more calories than you may think.
- Take a brisk walk on your lunch break or after dinner. This will help with that post-meal slump.
- Make casual meetings walking meetings instead of meeting in a conference room. Having a change of scenery might even help with creative thinking.Â
Make a plan and write it down! If you fall off for a day or so, don’t stress out. You can always pick back up where you left off tomorrow!
How Walking Burns Calories
If you’re trying to lose weight, there’s a simple formula that you need to know. Weight Loss = Calories Burned > Calories Consumed. You need to burn more than you eat.
Walking is one of the activities you can do to increase the number of calories that you burn.
Think of calories as energy for your body. You need calories for daily activities like moving, breathing, and sleeping. However, some people eat more calories than their body needs.
People who are physically active will burn more calories and lose weight. But, everyone doesn’t have the time to lift weights at the gym or cross train. Simply finding a little time to walk each day can help you achieve your weight loss goals.
Let’s break it down. Walking for 30 minutes equals 1.5- 2.0 miles. This will burn approximately 200 calories, depending on your sex and weight.
The more you weigh the more calories you will burn. Your body is exerting more energy to exercise so you will burn even more on a 30-minute walk. Another way you can increase the number of calories burned is by adding weights. You can also walk on hills or on an inclined treadmill.
A lot of beginners become discouraged when they aren’t able to run for long periods of time. Yes, running will burn more calories, but only about 23 more calories per mile.
Don’t worry about running quite yet, walking can burn a significant amount of calories.
If you choose to take longer walks, this can increase your calories burned as well. During the first 30 minutes of exercise, your body burns sugar for energy. After 30 minutes, your body starts using fat as fuel.
Make it a goal to take at least on extended walk per week. This will build your endurance and help you get rid of fat cells!
How Walking Builds Muscle
Most people are unaware of the benefits of building muscle. Building muscle doesn’t always mean you’re training for a bodybuilding competition. Building lean muscle can help you lose body fat.
Even though walking doesn’t involve barbells and weights, it still helps build muscle. It can also reduce age-related muscle loss. This helps you keep more of your physical strength and reduce age-related weight gain.
You may have noticed that walkers have strong and toned legs. Walking builds, shapes, and tones the legs and buttocks. If you’re consistent in your walking, you’ll notice stronger calves, quads, and hamstrings.
This isn’t the best way to “buff up” though. If you want to pack on some serious muscle, consider weight training.
How Walking Improves Mood
Been in a funk lately? Exercise may be the last thing on your mind, but it could actually help you feel better. Exercise can do wonders for your mood.
All kinds of physical activity can decrease feelings of stress, depression, and anxiety. It makes your brain more sensitive to the hormones serotonin and norepinephrine.
These hormones relieve sad feelings while releasing endorphins, which make you feel happy!
It doesn’t take a rocket scientist to realize that if you enjoy a physical activity, you’ll continue to do it.
This makes walking an excellent choice. It’s a moderate-intensity exercise that won’t be too physically demanding. Over time, you’ll look forward to your scheduled walk and feel great about doing it.
How Walking Keeps Weight Off
Let’s fast forward a bit. You’ve been walking for some time now and you’ve lost weight. You’re happy with your results and simply want to keep the weight off. Walking can play a major role in helping you maintain weight loss.
Remember, people who exercise frequently are usually better at maintaining their weight loss.
When you lose weight, your metabolic rate will drop. This means it will be harder to keep the pounds off. Walking can help prevent muscle loss and help you maintain your results over time. Lean muscle we mentioned earlier will also help you burn more calories, even at rest.
To maintain a stable weight, aim to walk at least 150 minutes per week. Increase this number if you’ve lost a considerable amount of weight. 200 minutes per week should be a good goal for you.
10,000 steps per day is a good goal for most people. Stay active by walking throughout your week so that your progress isn’t lost.
How to Start Walking For Weight Loss
So where do you start? Walking for weight loss can help you improve your muscle, reduce fat, increase mood and more.
The bottom line is that physical activity can help you live a healthier, longer life. 150 minutes of moderate-intensity exercise like walking per week is ideal.
Walk for around 30 minutes at a time at a brisk pace. When this becomes easier for you, go the extra mile (pun intended). You can only reap more health and fitness benefits.
Remember, every little step helps, so start small and increase the amount you walk over time.
Our 21 Day Body Transformation Challenge combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.
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