‘Have trouble with posture, or gain belly fat…’: Two critical dietary tips for those who walk regularly

What should walkers keep in mind from a diet perspective?

Two things are essential:

Protein: Walking mainly benefits your heart and legs, but it doesn’t stop muscle loss. “Without enough protein, you risk losing lean muscle and changing your body shape as you get older. Aim for at least 25 to 30 grams of quality protein each day, from sources like eggs, paneer, pulses, chicken, fish, or soya. If your meals don’t provide this, especially if you are over 40, a good protein supplement can be helpful,” said Shaikh.

Have protein (Photo: Getty Images/Thinkstock)

Salt and hydration: Brisk walking makes you sweat more than you may realise. “When you sweat, you lose not just water but also sodium. If you don’t replace it, you might start craving salty snacks like namkeen, which can add hidden calories and belly fat. A simple glass of lemon water with a pinch of salt after your walk can help prevent this, keeping your energy stable and your waistline in check,” said Shaikh.

Who should follow these tips?

These guidelines are especially important for people who:

– Walk daily for an hour or more.
– Prefer walking as their main form of exercise.
– Are over 40, when muscle loss tends to speed up.

For the best results, Shaikh recommended combining walking with strength or yoga sessions twice a week to support posture, flexibility, and core strength.

In short, walk to live longer, but eat wisely to stay strong and well-shaped. A balance of protein and salt can make your walking habit a complete fitness package.

Do you like to walk? Here are some informative pieces you may enjoy:

All about interval walking training, a Japanese technique to improve heart health, and recover post-surgery

All about the ’10-10-10 rule’ to keep blood sugar levels in check

What are walking pads, and are they better than treadmills?

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.