Is there a special walking method for losing weight?...Common mistakes in walking techniques?

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2. 1. Not walking enough
   
   Walking is an effective exercise for burning calories, but it is difficult to see significant results by walking slowly a few times a week. The key to weight loss through walking is to walk enough to burn more calories than you consume. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week. If you are just starting to exercise, gradually increase your step count and aim to walk ten thousand steps a day. Consistency is important in exercise, so make walking a part of your daily routine.
   
   2. Do not increase the intensity
   
   Walking at a comfortable pace is better than not walking at all. However, if weight loss is the goal, the intensity should be increased. Doing so helps burn more calories and improves cardiovascular health. Ways to increase walking intensity include carrying a backpack or light dumbbells, changing walking terrain such as hills, increasing walking speed, alternating between fast and slow walking intervals, or adding variations in speed and incline.
   
   3. Skip warm-up and cool-down exercises
   
   Skipping warm-up and cool-down exercises can increase the risk of injury. Walking at a slow pace for 5 to 10 minutes as a warm-up gradually raises the heart rate and prepares the muscles for exercise. Similarly, after walking, a cool-down helps return the heart rate to normal and prevents muscles from becoming stiff. This allows for more effective exercise and reduces the risk of injury, helping you steadily progress toward your weight loss goals.
   
   4. Does not pay attention to nutrition
   
   Even if you walk regularly, if your diet is wrong, weight loss may not be effective. To see results, it is important to combine walking with a healthy diet. Avoid high-calorie foods, sweets, and processed foods, and practice a balanced diet rich in vegetables, fruits, low-fat proteins, and whole grains. Proper nutrition provides the fuel needed for exercise and helps create the calorie deficit necessary for weight loss. Remember that a healthy diet is essential for weight loss.

5. Not drinking enough water

Consuming enough fluids is essential not only for overall health but also for effective exercise. When walking, it's easy to overlook the importance of hydration, but dehydration due to lack of fluids can lead to fatigue and decreased exercise performance. Especially on hot days, make sure to drink plenty of water not only while walking but also before and after walking.

6. Wearing the wrong shoes

You should also pay attention to shoe selection. Wearing the wrong shoes can cause discomfort throughout your walk and increase the risk of injury. It is important to invest in walking shoes that have proper support and cushioning. Shoes designed for walking absorb shock, provide stability, and can reduce the risk of foot and joint pain. Wearing shoes that fit well and feel comfortable allows you to enjoy walking happily for a long time.

7. Does not do strength training

Relying solely on walking for weight loss is a common mistake. Combining strength training twice a week in addition to walking can significantly improve results. Building muscle increases metabolism and allows you to burn more calories even at rest. Incorporate strength exercises such as squats, lunges, and push-ups to improve overall fitness and accelerate weight loss.

8. Does not take sufficient recovery time during exercise

Rest and recovery are just as important as exercise. If the body does not have enough time to recover between walks, it can lead to fatigue and injuries. Pay attention to the body's signals and plan rest periods accordingly. This allows muscles to recover and strengthen, improving walking ability and reducing fatigue. On rest days, engage in activities like stretching or yoga to stay active without overexerting yourself.

9. Do not practice consistently

When it comes to losing weight through walking, it is important to practice regularly and achieve results. Make walking a non-negotiable task and plan your schedule in advance. Even on days when you're short on time, try to find a moment to maintain the habit. If you cannot go outside to walk due to a busy day or weather conditions, having a backup plan such as walking on a treadmill can be helpful. In other words, focus on maintaining consistency.

10. Do not change your walking routine

If you keep walking the same path, it can become monotonous and you may lose interest in exercise. Additionally, your body can adapt to the same level of activity, causing the exercise effects to plateau. Try changing your walking route regularly. By varying your routes to new neighborhoods, parks, or walking trails, you can train different muscle groups and maintain your interest in exercise.