Walking for Fat Loss
Around 10 years ago almost every weight loss coach and trainer was encouraging clients to perform high intensity interval training (HIIT) to induce fat loss. During that time many clients who were dieting, lifting, and doing a lot of HIIT training became under-recovered and overstressed. A recipe that lead to systemic fatigue, injury, and burnout.
And while some HIIT is okay, over the past few years a more gentle approach is recommended. Walking has become a very popular method to promote healthy lifestyles. Unlike high intensity exercise, which can be intimidating and very physically demanding, walking requires no equipment and can be done almost anywhere. Walking fits seamlessly into daily life – whether through commuting, work breaks, or walking the dogs – making adherence easier.
Walking is wonderful for enhancing metabolic health. Epidemiological studies consistently demonstrate that regular walking improves insulin sensitivity and lowers cardiometabolic risk. Moderate intensity walking improves cardiovascular health, blood pressure regulation, and lipid metabolism.
Walking is wonderful for enhancing metabolic health. Epidemiological studies consistently demonstrate that regular walking improves insulin sensitivity and lowers cardiometabolic risk. Moderate intensity walking improves cardiovascular health, blood pressure regulation, and lipid metabolism.
A 2017 study (randomized control trial) with 82 overweight subjects put walking to the test to see if brisk and intentional walking also promoted effective fat loss. The average age of the participants was 39 years, 44% male and 56% female, a BMI of 32 with 34% body fat.
They split the participants into two groups:
Diet Only Group: prescribed 500-800 calories deficit from diet alone
Diet & Walking Group: prescribed 500-800 calories deficit from diet PLUS 3 hours of walking each week
The macronutrients of the prescribed diet was 40% carbohydrates, 25% protein, and 35% fat. They received an instructional booklet listing the foods to be consumed each day in the correct amounts and a list of foods to be avoided. They were encouraged not to eat highly processed and fried foods.
The Diet & Walking Group had a certified trainer they met with weekly to help set the walking pace of 6km/hour, which is 10 minutes per kilometer. This is a very brisk walking pace. To put in perspective, when I am strolling walking the dogs I do a 15min/km pace. The heart and lungs need to be challenged.
The results: both groups significantly lost body weight. The Diet Only group lost on average 15lbs and the Diet & Walking group on average 19lbs. The Diet & Walking group health markers also improved: lipid panel markers and glucose metabolism health markers.
The only negative was in both groups they lost the same amount of lean muscle mass. That is the one variable that we hope doesn’t decrease when dieting or exercising. We need that lean muscle mass to keep us strong, to increase metabolism, and to support our joints.
Photo credit: Meg Kristina Photography
Adding a well-balanced 2-3x weekly Pilates Apparatus resistance program to a walking routine is the perfect way to maintain or increase lean muscle mass and to make sure we don’t get an overuse injury. Walking is a repetitive activity so we need to be intentional to build our bodies to be robust and resilient. A robust tissue can tolerate more load without injury and a resilient tissue can bend without breaking, meaning it can tolerate load and then return to its regular function unscathed.
The spring system on the Pilates equipment challenges and strengths our muscles while increasing mobility and stability around our joints.
Pilates = healthy, strong, resilient bodies!
Resources
Kleist B, Wahrburg U, Stehle P, Schomaker R, Greiwing A, Stoffel-Wagner B, Egert S. Moderate Walking Enhances the Effects of an Energy-Restricted Diet on Fat Mass Loss and Serum Insulin in Overweight and Obese Adults in a 12-Week Randomized Controlled Trial. J Nutr. 2017 Oct 1;147(10):1875-1884. doi: 10.3945/jn.117.251744. PMID: 28794207.
