Losing weight doesn’t have to start with intense workouts or a strict diet. Sometimes, a seemingly simple habit like walking can bring surprising results. According to the Centers for Disease Control and Prevention (CDC), walking helps the body burn a lot of calories, especially when maintained at a fast pace. For example, a 155-pound person can burn about 280 calories per hour when walking at a moderate pace (5.6 km/h) and up to 460 calories per hour when walking at a fast pace (7.6 km/h). This proves that, just by walking regularly, you can completely create a calorie deficit to lose weight.
How Much Should You Walk to Lose Weight?
To effectively lose weight, you should walk at a moderate pace for at least 30 minutes a day, 5 days a week. By keeping your stride long and your heart rate up, your body burns calories better than if you were to walk at a leisurely pace.
If you walk at least 150 minutes a week, you’ll reap many other health benefits in addition to weight control: improved blood pressure, blood sugar regulation, cholesterol stabilization, and even improved sleep quality and mood.
It’s important to think of walking as a long-term commitment, not a temporary fix. Sustainable weight loss requires a combination of a healthy diet and regular physical activity.
Tips for Making Walking a Weight Loss Habit
Any activity is beneficial to your fitness goals; even small things like walking up one flight of stairs instead of taking the elevator can have benefits.
Here are some additional tips to make sure walking is part of your day:
1. Set realistic, attainable goals
When planning your walking plan for weight loss, set realistic goals for yourself. Brisk walking will yield better results, but starting at a pace that suits your current fitness level can help you stick to your goals.
It’s important to be specific, such as setting a goal to walk on a certain number of days at a specific time. Once you reach your initial goal, you can gradually increase the time or intensity of your walking as your fitness improves. Unattainable goals can set you up for failure, especially when it comes to weight loss.
2. Track your progress
Consider using a fitness tracker to record your walking distance, time, and intensity. This can be motivating and a way to track your progress. A good walking app or pedometer can help you reach your weight loss goals, whether you want to walk 10,000 steps or 60 minutes a day.
3. Choose an interesting location
A walk in a park, along a river, or a hike with friends can make your journey more enjoyable. Instead of parking as close to the door as possible, park at the end of the lot. This will help you get more steps in and avoid the hassle of finding a good spot right next to the door.
4. Take the stairs
Taking the stairs instead of the elevator will help you get more steps and get more physical activity.
5. Take a walk during lunch
Spend part of your lunch break walking around the office or neighborhood. To make it more interesting and motivating, invite your coworkers to join you and make your lunchtime walk more fun and social.
6. Invite friends for a hike instead of coffee
Meeting up with friends is important for your mental and social health. Instead of meeting for coffee or lunch, plan to explore nearby hiking trails.
7. Walk while you wait
Free time can be the perfect opportunity to walk to lose weight. Whenever you have a few extra minutes, go for a walk. For example, walk around the block or take a brisk walk around the yard.
On the other hand, you should prepare shoes and water. A comfortable pair of shoes and a bottle of water nearby will make walking easier, safer, and more sustainable.
In short, walking requires no special skills, no expensive equipment, and almost anyone can do it. The important thing is perseverance and regular maintenance. When you make this habit a part of your life, combined with a reasonable diet, weight loss results will come naturally and sustainably.
