Simple Ways to Lose Fat and Prevent Diabetes
Obesity and overweight remain serious health problems in many countries. Both increase the risk of metabolic disorders, ranging from insulin resistance and type 2 diabetes to cardiovascular disease.
One simple way to address this issue is walking. The benefits of this light exercise were demonstrated in a 12-week study. The study examined the effects of walking on obese adults, integrating it as a weight loss method.
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Results of a randomized controlled trial show that walking not only helps reduce fat mass but also improves metabolic health. The effect is even greater when combined with a low-calorie diet.
Diet and Walking
The study divided participants into two groups. The first group followed a low-calorie diet alone, while the second group followed a diet combined with moderate walking 2-3 times per week.
Both groups experienced weight loss, but more significant results were seen in the group that combined diet with walking. Fat mass reduction was 33 percent higher than in the diet alone.
As reported by the Times of India, the diet and walking group also experienced a significant increase in serum insulin concentrations and a decrease in insulin resistance. This means that moderate walking is not only effective in burning fat but also plays a key role in improving insulin sensitivity. This is key to the prevention and treatment of metabolic disorders, including type 2 diabetes.
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How to Start Walking
Walking is a simple, inexpensive, and easy exercise. For those who are obese or overweight, this activity can be a first step towards a healthy lifestyle.
Try starting with brisk walking for at least 30 minutes every day. The recommended intensity is a moderate-to-fast pace, but still able to chat with friends.
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This activity can also be incorporated into your daily routine, such as walking your pet, taking the stairs, or setting aside time for a walk after dinner. With consistency, you'll see the benefits of walking, both for weight loss and maintaining a healthy metabolism.