21d • Give Advice
Fat Loss Without Beating Up Your Body
Supported by research.
- Short strolls after meals help blunt blood sugar spikes even 2-5 minutes can make a measurable difference. Increase to 10-15 (when you're conditioned enough)
- Walking before breakfast shifts your metabolism toward fat use because insulin is low in the fasted state.
- Interval walking (when you're conditioned enough) can yield more improvements in fat loss and fitness than steady walking for the same total time. 1- 2 minute "faster" and 1-2 minutes "slower"
- Uphill walking (when you're conditioned enough) increases calorie use and recruits bigger muscle groups.
- Moderate-pace walking trains your body to burn fat more efficiently over time.
- Spending time walking in green spaces can lower stress hormones and support better sleep and mood.
- Tracking your steps reliably increases daily movement and builds consistency.
- Adding a bit of weight (when you're conditioned enough) to your walk increases the metabolic cost and strengthens muscles. A backpack can work easily.
Which 1 or 2 will you start this week?
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Fat Loss Without Beating Up Your Body
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