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Woman (34) loses 10 kilos in four months – “It’s easy to incorporate into everyday life”

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Woman (34) loses 10 kilos in four months – “It’s easy to incorporate into everyday life”

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From: Romina Kunze

If the days get shorter, you will no longer be motivated to do sports. But you can also get in shape without spending your free time in the gym.

Kassel – With autumn and the change in the weather, the appetite for something strong comes back and the time outside becomes less. The cozy blanket on the couch looks much more tempting than the view out the window. And before you know it, you’ll have more pounds on your hips than you’d like before the calorie-rich Advent season.

Of course, you stay fit if you lift weights in the gym every other day. But honestly, with a busy work week, friends and family, who has the time for that? Let alone the desire to torture yourself like that. It doesn’t always have to be a full-body workout to make the pants fit more comfortably.

“I just felt extremely uncomfortable”: Woman reports how she lost weight without exercising

You have to sweat blood and water to get in shape? Experts say this is a misconception. Even leisurely walks can help significantly. That’s what happened to 34-year-old Daria. Some professional and private changes made her become a carrier and she gained around ten kilos. “I just felt extremely uncomfortable,” she says in an interview focus.de. Suddenly she spent significantly more time at her desk and had no energy for the gym.

She then came across a special challenge online for people with little time. In different variations, people are encouraged to move more. Daria’s program included a daily walk for 28 days. Exactly how many there have to be is not stated. From the conversation with focus However, it appears that the 34-year-old has set himself a personal goal of 10,000 steps.

Woman (34) loses 10 kilos in four months – “It’s easy to incorporate into everyday life”
There is often hardly any time for sports and the gym in everyday life. But there is also an easier way to lose weight. (Symbolic photo) © Panthermedia/Imago

For trained people, a walk does not replace a workout, as sports medicine specialist Dr. Paul Schmidt-Hellinger on the industry portal Fitbook explained. However, for those who are a little out of shape, it is very possible to improve their general fitness. Even when hiking hard, you usually don’t even use half of your ability. However, endurance only improves by 60 percent at the earliest. Since unfit people have lower performance, this also has a positive effect. “For these people, going for a walk is exactly the right thing,” says the doctor from the Berlin Charité.

Get fit through walks: Lower hurdles than intensive training, similarly high calorie consumption

Yvonne Winhofer-Stöckl, internist and senior physician at the obesity clinic at Vienna General Hospital, sees it similarly. “Any movement is better than none,” she tells him Standard. Especially for people who have little time and sit a lot in everyday life, walking is a good way to integrate more exercise into their everyday life: “The hurdle is not as big as with intensive training, and it can be easily integrated into everyday life .” This also applies to the Japanese method, which also promises weight loss without exercise or diet.

According to the DKV Report 2023, a normal person in Germany sits for around 554 minutes a working day – the equivalent of more than nine hours. According to the expert, an average person burns around 35 calories in 1000 steps. With 10,000 steps – depending on the step length, that’s six to seven kilometers – you’ll burn up to 400 calories a day. “For example, walking for an hour burns as many calories as jogging for 20 minutes,” explains Schmidt-Hellinger.

But squeezing six kilometers into your everyday life takes time as well as motivation. The fitness magazine provides a guideline Women’s Health Ten minutes per 1000 steps. Ideally, you combine the steps with routes that you have to do anyway: for example, walking to the local supermarket for small purchases or taking the stairs in the office instead of the elevator. Loud Women’s Health Five small goals can help you stick with it:

  1. Set yourself a step goal per day
  2. Start a challenge – because setting yourself a challenge awakens ambition
  3. Looking for a companion for the walks
  4. Talk on the phone while walking – this makes time pass faster
  5. Listen to your favorite podcast

Ten kilos down after four months – walks “made a difference”

But even fit people benefit from walks, according to sports doctor and long-distance runner Schmidt-Hellinger. On the one hand, it clears your head, but on the other hand, it also clears tense muscles. Active regeneration through easy walking – this reduces the susceptibility to injury. On top of that, your thighs, calves, shins and feet, as well as your hip and buttocks muscles, would be strengthened, it says Women’s Health.

For Daria, the little people in everyday life had definitely paid off. In four months she lost around ten kilos. “It certainly wasn’t just the steps alone, but that definitely made a difference,” she says. A man also made minimal changes in his everyday life – and thus lost pounds. (rku)