Every day, you put on your sneakers, walk several kilometers, and yet… the needle on the scale remains desperately still. A frustrating situation, but far from rare.
According to Dr. Gérald Kierzek, “walking remains an excellent tool for health and weight management, but it does not work alone. We need to look at the overall balance between what we spend and what we consume.”
Food, the first invisible brake
Walking burns calories, of course, but if intake remains higher than expenditure, the weight will not change. “Certain foods that we think are healthy, or repeated small snacks, can completely cancel out the beneficial effects of walking.explains the doctor.
Weight loss is therefore based on a simple equation: spend more than you consume, while preserving the quality of meals.
Often too low intensity
Many walk too slowly to trigger true fat burning. “A stroll-type walk will have only a limited effect. To stimulate energy expenditure, you must increase your pace, walk uphill or practice so-called “Japanese” walking, which alternates fast and slower periods.specifies Dr. Kierzek.
The ideal? A sustained pace where breathing accelerates without being panting, associated with regular and prolonged sessions.
When the scale doesn’t tell everything
The weight displayed does not always reflect body reality. Walking strengthens the muscles, especially those of the legs and trunk. Gold, “muscle weighs more than fat“, recalls Dr. Kierzek. Result: the silhouette becomes slimmer, but the number on the scale remains stable.
This is why it is sometimes more relevant to track your measurements or the way your clothes hang than the exact number of kilos.
The body adapts… and freezes
By repeating the same efforts, the body gets used to it. Energy expenditure drops and weight loss stalls. Changing the route, extending the distances or integrating other activities such as swimming or cycling helps restart the dynamic. Dr. Kierzek also recommends ensuring proper hydration: “A lack of water can promote fluid retention and give the impression of no longer losing weight.
The role of hormones and lifestyle
Some people struggle to lose weight due to hormonal or medical factors. “Chronic stress, menopause, thyroid disorders or even a drop in testosterone in men can block weight loss. underlines the specialist.
He reminds that an active man with a healthy lifestyle can request a hormonal dosage if stagnation persists.
Insufficient sleep or an overly restrictive diet can also slow down the metabolism. In this case, the body goes into “energy saving” mode and stores more.
How to restart weight loss?
For Dr. Kierzek, “the secret lies in the regularity, diversity and overall balance of the lifestyle“. In practice, he advises gradually increasing the intensity of the sessions, adjusting your diet without excess, drinking enough and sleeping well. In the event of prolonged stagnation, a medical consultation will help rule out a metabolic or hormonal disorder.
Walking remains a pillar of physical and mental health. Even without immediate weight loss, it improves circulation, reduces stress and strengthens cardiovascular fitness. “Don’t just look at the scale, look at your energy, your mood, your breath: that’s where real progress is seen“, concludes Dr. Kierzek.