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Why You Should Walk, Not Run, Your Way To Fat Loss

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While running increases cortisol, walking decreases it. When cortisol levels are lower, you’re setting yourself up to be more insulin-sensitive and enable calorie burning. You’re able to manage and control hunger and cravings leading to fat loss. You increase the presence of neurotransmitter like serotonin and dopamine that enhance mood and overall wellness.

For the longest time, cardio was touted as the best fat loss method out there. Fortunately, this has been disproved time and time again over recent years. While steady-state cardio can still have its place, today I want to make a case for why I think you should walk, not run, for fat loss.

There is no denying that LISS (low intensity steady state) cardio can be an effective tool for weight loss. I want to share a few glaring problems with this method and explain why I never suggest my clients get on the treadmill.

1. Notice above I said effective tool for weight loss. I didn’t say fat loss. The biggest problem I have with cardio is that when you burn calories running, you are burning calories from fat AND muscle. Your body doesn’t pick and choose where the calories come from that it’s burning. This is very bad as you never want to decrease muscle mass on your body. Muscle is more metabolic and burns more calories at rest than does fat.

2. Overexercising, or long duration cardio sessions, increase cortisol (a stress hormone) which can then lead to increased cravings and overcompensation for calories burned. So, while you may burn a couple hundred calories after spending an hour on the treadmill, when you get done you are ravenously hungry. Smoothies seem like healthy drinks so you pop in Jamba Juice on your way home and grab one because you “deserve a treat” and the drink ends up being more calories than what you just spent an hour on the treadmill trying to burn. So you could easily put yourself into a caloric surplus by running too often.

**Over exercise has the same hormonal effects as sleep deprivation. Both make you leptin-resistant (unable to signal brain you’re full), both raise ghrelin (insatiable hunger) and eventually become insulin-resistant because cortisol is too high / too often. All of this in turn can lead to weight gain.

**Another caveat to cardiovascular exercise is the negative impact it potentially has on thyroid function. T4 (inactive) is the primary hormone produced by the thyroid. T4 is then converted to T3 (active) to be used in a properly functioning metabolism. Too high levels of cortisol not only impair the body’s ability to create the T4 hormone, it also suppresses the conversion of T4 to T3 which then leads to a dysfunctional metabolism. This equates to decreased ability to burn fat, lack of energy and a host of other issues.

3. Running is considered a low impact exercise. However, as you increase your distance, that’s a lot of times you are banging your feet into the ground. Surfaces matter, along with great shoes, but if you are overweight, this is detrimental long-term to your joints (knees, in particular).

Recapping: cardio alone decreases muscle mass (causing metabolism to become less efficient), can disrupt hormonal balance (leading to weight GAIN) and can have a negative impact on your joint health.

While walking may not provide the same calorie burning effects as running (not the purpose), it can prove to be a healthier alternative for some individuals.

Where running increases cortisol, walking decreases it. This might not sound very sexy if burning calories is more important to you, but long-term this is much better for your overall health. When cortisol levels are lower, the opposite of all the negative effects mentioned above happen. You’re setting yourself up to be more insulin-sensitive and enabling calorie burning from other exercise. You’re able to manage and control hunger and cravings causing you to eat less naturally (eat less, exercise less = fat loss). You increase the presence of neurotransmitters like serotonin (comfort) and dopamine (motivation) that enhance mood and overall wellness. All of these less-fancy things lead to a happier, healthier you.

So how much should you walk? As much as possible! As we roll into Spring, if you live in a warmer climate try to get 30-60 minute outdoor leisure walks in at least 3 days a week. Go up to 6 days if possible. Replace those cardio sessions with walks. Try to schedule in other stress-relieving activities like a massage, sauna, hot bath, or even naps!

If you really want to ramp up your fat loss for beach body season, incorporate metabolic resistance training workouts into your regimen as well. 2-3 high intensity, 20-30 minute workouts done each week coupled with a well-written nutrition plan and you will never have to set foot on another treadmill again!

 

Dr. Lori L. Shemek
Star Expert

Dr. Lori Shemek is the best-selling author of “FIRE-UP YOUR FAT BURN! and a leading health and weight loss expert. The Huffington Post has recognized Dr. Shemek twice as one of the 'Top 16 Health and Fitness Experts' alongside such names as Dr. Oz and the Huffington Post also recognized her as one of the 'Top 35 Diet and Nutrition Experts' She is also a health expert for the ABC TV show Good Morning Texas.

Dr. Lori L. Shemek
Star Expert

Dr. Lori Shemek is the best-selling author of “FIRE-UP YOUR FAT BURN! and a leading health and weight loss expert. The Huffington Post has recognized Dr. Shemek twice as one of the 'Top 16 Health and Fitness Experts' alongside such names as Dr. Oz and the Huffington Post also recognized her as one of the 'Top 35 Diet and Nutrition Experts' She is also a health expert for the ABC TV show Good Morning Texas.

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683 comments
farhanj1189
farhanj1189 5pts

I found blue fat freeze system more effective because it only reduces fats and not muscles. It's a high end UBL backed neoprene wrap that you put over the fatty part of the body which freezes the fat under the skin with the help of dual action gel packs.

Helen R Morris
Helen R Morris 5pts

I eat right, plus I love taking walks, plus I go to gym and workout. But walking is my favourite

Ali Gail
Ali Gail 5pts

Weight loss happens with healthy eating and healthy exercise.

Kristin Sims
Kristin Sims 5pts

Yes, please share why! I recently started jogging and would love to hear several points of view.

Maria Ramos
Maria Ramos 5pts

Long time ago is always better walking than running

Renita Pedro Lombardi
Renita Pedro Lombardi 5pts

Been running since I was 16-51...So for me it works, I love it and not giving it up anytime soon~ My advice, find what you love, enjoy! ;)

Joe Dalessandro
Joe Dalessandro 5pts

Walking first thing in the morning on a fasted stomach is the best way to lose body fat. As long as HRM stays below 60%

Jason Astrup
Jason Astrup 5pts

I am going to go out on a limb and say that too much long distance running is not what's holding people back from their ideal physique.

Alluri Krishnaiah
Alluri Krishnaiah 5pts

It depends. On person to person daily exercise coupled with walking or running is important. ..and depends on age too. ..

Zylvia Taylor
Zylvia Taylor 5pts

Simple yet very effective excerise. \U0001f45f\U0001f45f \U0001f4aa\U0001f4aa

Dot Hill
Dot Hill 5pts

this is stupid never tells you anything don't make sense if you don't give answer

Kedar Borgaonkar
Kedar Borgaonkar 5pts

4 miles is decent enough as daily exercise. As you get used to the routine you can focus on speed.

Connie Jackson
Connie Jackson 5pts

I can achieve more miles when walking and I can focus on keeping my core tight. My walks are mixed with sprints and easy running.

Alka Suri
Alka Suri 5pts

You should never jog you 're damageing your muscles told by the world's top cardio doc you damage your heart muscles

Shaguna Seth
Shaguna Seth 5pts

Wow did not know that cardio- based workouts can alter the thyroid hormone conversion and function....

Shw Nick
Shw Nick 5pts

Don't like my comment ..... Use it

Wendy Carolina
Wendy Carolina 5pts

Jajajaj bueno lo lees el otro año o no se si te ha pasado por la cabeza buscar un traductor o algo asi.. 😒

Snowy Raven
Snowy Raven 5pts

Walking burns more fat, allows you to breathe deeply and enjoy the view. Walking saves wear and tear on your ligaments and joints. Walking doesn't come with extreme dehydration and chances of collapse. Take water with you. Or coffee. Take your time walking and enjoy it.

Wendy Carolina
Wendy Carolina 5pts

Interesante pero discutible Kelly Fábregas Romero que opinas?