Do you want to lose a few pounds? Unfortunately, secret shortcuts or miraculous tips do not exist while, on the contrary, the things to do to achieve the goal are always the same: embrace a healthier and more balanced diet and do some sport.
As for the first rule, it is better not to do it yourself but to contact a nutritionist, while for the second the options are different. If you are already used to physical activity, surely you will know how to move and what levels of training your body is able to withstand, while if you belong to the lazy sofa team, the advice is not to overdo it, and start with a simple walk. Very easy to practice and suitable for everyone, even if very underestimated on the other hand, it can be a precious ally for weight loss. Especially if done in a specific way.
WALKING TO FAST NEEDS
One of the myths associated with walking-losing weight is that walking in the morning on an empty stomach burns more fat and therefore accelerates this process. But is it true or are we in the presence of a fake news of well-being? We asked Elena Casiraghi, expert in nutrition and sports integration ofEquipe Enervit and author of the book Nutrition is not competition, Cairo. «It’s very true – he confirms – but not for the reasons that everyone believes. We often read that walking on an empty stomach burns more fat but technically it is not so or at least not immediately. While we carry out continuous physical activity at low intensity, such as walking, light running or cycling, we use glycogen as fuel, which is nothing more than the reserve sugar that our body uses in the long hours of fasting such as those at night, and which he stays there in the morning. However, the quantity is minimal, so moving without having eaten anything, or at most drunk an unsweetened coffee, it runs out quickly. After this happens, the body needs other resources, which it does not draw from fats as commonly thought, but from proteins which it transforms into sugars, following a process called gluconeogenesis ».
Fats are therefore absent from this process but only initially. In fact, fasting training activates their metabolism, making them burn not immediately but throughout the day. “This means that in the half hour of walking or running on an empty stomach, carbohydrates and proteins are consumed, but in the following hours an extra amount of fat is burned, and this inevitably stimulates weight loss.”
FAST TRAINING: YES BUT NOT ALWAYS
Although it is a type of training useful for weight loss and absolutely safe, since the proteins to be transformed into sugars are taken by the muscles, it would be better not to do it every day, otherwise muscle catabolism is encouraged and the risk is that, with the time, to lose strength and muscle mass.
«If, however, especially during the winter season, the only window of time you have available for walking is in the morning as soon as you wake up, you can do it easily. The important thing is to take the right protein requirement during the day, necessary to rebalance the lost ones. Be careful not to do it in a single meal, otherwise our body will not be able to assimilate them, but to dilute them in all five, starting with breakfast ».
POST WALK PROTEIN BREAKFAST
After walking, breakfast is a must and should be done within half an hour. The ideal would be that it contained the first daily dose of protein.
The options in this case are many. The simplest and most immediate is to add two scoops of protein powder to a liquid, especially during the week when unfortunately the minutes to dedicate to this meal are often numbered.
For example, you can join a porridge with oatmeal, water, almond milk and walnuts or a yogurt made from cow’s milk or soy. “This way, you have everything you need very quickly and in a small volume. If you love savory food, you can also opt for a toast with ham or salmon or an egg white omelette ».
The savory breakfast, however, it must be said, especially in our country, is not for everyone. If, therefore, in the morning you just can’t give up a little sweetness, they are also perfect egg white pancakes or rusks with jam and cow’s milk ricotta and the addition of cinnamon or dried fruit.
WALKING TO FAST VS WALKING WITH A FULL STOMACH
While walking on an empty stomach in the morning is absolutely recommended for weight loss, it doesn’t mean that doing it after eating is useless. “The calorie consumption is still there but you do not enjoy the benefits of walking on an empty stomach because, having just eaten, the body has everything it needs to deal with physical exercise and reacts to training differently”.
These rules apply equally to both men and women. The only cases in which, however, it is recommended to eat something at least half an hour before starting to walk, is when you intend to carry out a particularly prolonged and intense session, which exceeds an hour or which involves prolonged changes of pace to the point of making it seem more like a run than a simple walk.
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