How to lose weight in a week by several kilograms: this 30-second trick will help

Add this trick to lose a few pounds/lookstudio

Studies have shown that people who take 10,000 to 12,000 steps a day have a lower BMI and body fat percentage. Those who incorporate interval training into their regimen may find themselves in a better position to lose weight.

Denise Miklash, a personal trainer at Northwestern Medicine Crystal Lake Health & Fitness Center in Illinois, gave interview with PopSugar. It was dedicated to World Obesity Day. And in it, she shared a 30-second trick to lose weight.

The intensity at which you walk plays a key role in helping your body burn more calories and improve your cardiorespiratory system,
said Denise Miklash.

Miklash recommends adding 30 to 60 -second intervals of brisk walking every three to five minutes, followed by a 30-second warm-up walk.

She added that carrying weights or walking uphill can help you reach your fitness goals faster. -goals.

Interval training continues to burn more calories after the workout thanks to a physiological effect called excess post-exercise consumption of oxygen, or EPOC. EPOC is sometimes called the “afterburn effect,” explains Miklash.

Increase the pace of walking by 30-60 seconds every 3-5 minutes/Freepik photo< /p>

The old rule that 3,500 calories equals a pound of fat has been debunked in recent years because that formula doesn't take into account a person's metabolism and body composition – but to lose weight, you really need a calorie deficit.

Combining exercise with a healthy diet is more effective than calorie restriction alone. Exercise can help you maintain and increase lean body mass, which leads to burning more calories for the day,
notes Miklash.

Whether you do interval training or not, walking is effective. weight loss strategy with health benefits such as lower blood pressure, improved mood, increased bone strength and improved digestion, according to Good Housekeeping.

Timothy Burnett, professor of kinesiology at Oregon State University-Cascades, told the publication that on average, people lose about 100 calories per 1.6 kilometers, regardless of whether they run a marathon or take a leisurely walk.