"Lose weight while hiking?"... How to maximize your hiking diet?

Hiking (mountaineering) allows you to enjoy lively aerobic exercise on scenic trails throughout all four seasons. If you are hiking with the goal of weight loss, there are some important points to know.

Gradually increasing hiking time

To maximize the benefits of hiking, it is recommended to hike for a longer duration. The longer we move, the more calories we inevitably burn. Especially for weight loss, it is important to burn more calories than you consume in a day. Angelina stated that burning an additional 250 to 1000 kcal per day can lead to successful weight loss, depending on the individual.

Choosing a path with many hills

Choosing a hiking course has a significant impact on the results. Hiking in areas with hills and steep slopes engages more muscles. Our muscles require energy when contracting, which leads to burning more calories. Burning more calories naturally helps with weight loss. Walking downhill and then uphill can be more challenging, which can have the effect of interval training. Angelino added that during this time, more calories are burned than usual.

Adding weight to the bag=

These days, rucking is trendy. Rucking involves walking with a heavy backpack, and it is said to originate from soldiers carrying gear on the battlefield during wartime training to prepare for combat. Rucking burns more calories due to the added weight. However, carrying a bag that is too heavy is not advisable because it can cause fatigue and lead to finishing the hike too quickly.

According to a 1984 study by the U.S. Army Research Institute, for every 0.45 kg (1 pound) increase in shoe weight, the backpack weight increases by 2.27 kg (5 pounds), which results in a corresponding calorie expenditure. In other words, wearing shoes that are 0.45 kg lighter has the same effect as removing about 2 liters of water from your backpack. Based on this formula, it is recommended to try adjusting your load within your capacity.

Adequate hydration=

Since you sweat a lot during hiking, water is essential. It is also good to consider packing water in your bag while locking. If you do not drink enough fluids, you will have to stop hiking, which will reduce overall calorie expenditure. You should drink enough water to replenish the fluids lost through sweat. This way, you can hike longer.

Healthy snacks are essential=

To maintain energy, it is essential to eat healthy snacks. When burning energy, consuming an appropriate amount of carbohydrates can give you a boost again. This helps extend hiking exercise time and contributes to overall weight loss.

Finding comfortable and suitable hiking shoes

Comfortable feet make hiking more enjoyable. Wearing appropriate hiking shoes is important. The shoes should be thick enough to prevent discomfort when stepping on sharp stones, and the socks should be well-chosen to protect your feet. Additionally, to prevent slipping, the shoes must have sufficient grip, so you should regularly check if the shoes are worn out.

Dressing appropriately for the weather

Dressing appropriately for the weather is important. Mountains are prone to sudden weather changes. Even in the hot summer, a lightweight windbreaker is essential. If the temperature changes rapidly, it can cause a heart attack, so especially the elderly should be more cautious.