I miss Gaushala maidan, Jodhpur, Forest Research Institute, Jabalpur, and Prahlad Nagar Garden, Ahmedabad. Do you know why? These are appropriate places for morning and evening walks if you aim for weight loss. They have the 1 km mark to encourage you to walk sufficiently for the day, with no vehicles and potholes to disturb you and people of similar goals walking around to inspire you.

I consulted Dr. Manas Parihar, Nadi Vaidya, Sri Sri Tattva for weight loss. During the clinical prescription, walking was the most vital part. He suggested some walking tips for weight loss, which proved remarkable. I adopted some more walking tricks, witnessing others’ experiences.

Is walking enough for weight loss?

I have experience in reducing weight by walking. Walking in isolation is not that effective for weight reduction. For example, if you walk but sleep and couch more or don’t eat a nutritious diet will have adverse effects on your health. I increased my fruit intake to replace junk food. I did these activities along with walking for better and consistent weight loss.

• Along with walking, I cared not to overindulge in food. I have a sweet tooth. So I ensured that to have a desired sweet have it in the afternoon, which is the best time for digestion.
• The practice of Standing yoga postures took care of my hamstrings, calf, and front thigh muscles so that they don’t cramp while brisk walking for weight loss.
• Keep yourself hydrated throughout the day with the walking regime. It maintains your performance, increases endurance, and prevents a rise in heart rate and body temperature.
• Observe your food patterns, and you may eat fewer carbohydrates after sunset. It might help you to wake up fresh. 
• To break the monotony, I club walk and run.

15 Walking tips and tricks for weight loss

The more you walk and the quicker your pace, the more calories you’ll burn. Here are fifteen walking tips and tricks for weight loss.

• Invest wisely in the only walking equipment – Choose comfortable, cushioned, and lightweight shoes with flexible soles and stiff heels for walking.
• Choose the appropriate place where you can walk daily without feeling bored. Change your walking track to feel fresh.
• Be a religious walker – I got inspired by Dr. Sumanlata Srivastav, a Sanskrit scholar, and my neighborhood friend, to be a religious walker. Even the rain could not stop her from walking. She would walk under the umbrella and do her best not to miss a single day.
• Walk after meals – I was amazed when my doctor suggested walking after meals. Studies suggest, “For people who do not experience abdominal pain, fatigue, or other discomforts when walking just after a meal, walking at a brisk speed for 30 minutes as soon as possible just after lunch and dinner leads to more weight loss than does walking for 30 minutes beginning one hour after a meal has been consumed.”
• Walk more and sit less – A research study recommends that adults should avoid averaging <5,000 steps/day and strive to average ≥7,500 steps/day, of which ≥3,000 steps (representing at least 30 min) should be at a cadence ≥100 steps/min. For better results, they should also practice breaking up extended bouts of sitting with ambulatory activity.
• The soundtrack, audiobook, or podcast motivates you to push harder and go farther.
• A fitness tracker or pedometer is a smart way to track your daily step progress!
• Walking uphill and using weights not only aids in weight reduction but also adds strength to your muscles for a quality workout.
• Keeping your posture in mind and swinging your arms helps in weight loss as you work out with your upper body. 
• Walk in nature rather than on a treadmill.
• Walk in daylight to replenish your daily Vitamin D quota and accelerate your brisk walk.
• A walking buddy can be the cause of your fast or slow speed. Walk with a buddy that supports your goal for weight loss.
• Walking backward might be slow, but it provides intense training to muscles and knees.
• Aim for faster strides than longer ones to prevent strain on your feet and legs.
• Hydrate yourself before, after, and in between the walk.

Based on inputs by Dr. Manas Parihar, Vaidya, Sri Sri Tattva

Written by: Pratibha Sharma