Have you resolved to lose a few pounds? Rather than scrolling through social media looking for the latest diet fad, you might be better off trying to walk. Something as simple as walking can not only help you lose weight, it can be extremely effective.
Read on as experts explain how and why walking works, plus share must-know tips and tricks for walking for weight loss.
5 benefits of walking to lose weight
You might think that to lose weight effectively you need to exercise to get yourself out of breath and sweat, but this couldn’t be further from the truth.
According to Caitlin Comeau, RD, PN1-SSR, a registered dietitian and group fitness instructor in Nova Scotia, Canada, walking may be the most underrated fitness method. “Walking can be an effective way to lose weight, especially when combined with a balanced diet,” she explains. “Walking is another tool in your weight-loss toolbox, and its low-impact nature makes it a great option for many people.”
1. Walking burns calories
To lose weight, you need to create a calorie deficit. Whether you walk slowly or at a brisk pace, walking can help you lose weight. “The calories burned will vary depending on a number of factors, including your walking speed, duration, and weight,” she explains. “Generally, adults can burn 100-200 calories with 30 minutes of brisk walking.” (Not bad, considering the calorie burn many of us already experience while commuting, shopping, or going out for lunch.)
2. Walking has a positive effect on blood sugar levels
“Walking regularly improves insulin sensitivity, helping your body better manage blood sugar levels,” Comeau continues. “This is crucial for preventing energy deficiencies and managing hunger.”
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3. Walking helps regulate hormone levels
Walking also suppresses the production of various hormones that support weight loss. “Walking lowers levels of the stress hormone cortisol and reduces cravings for high-calorie, calming foods,” Comeau says. He adds that walking also reduces hunger hormones and increases the fullness hormones (ghrelin and leptin).
4. Walking promotes healthy bones and muscles
“Walking is also a weight-bearing exercise, which promotes bone and muscle health, which is so important for women,” says Bridget Zeitlin, M.P.H., R.D., clinical dietitian and founder of BZ Nutrition. When it comes to weight loss, she adds, having more muscle means you burn more calories at all times, whether you’re resting, walking, or just going about your daily routine.
5. Walking improves your mental health and overall well-being
Walking doesn’t just help you lose weight: It also boosts your happy hormones and improves the quality of your sleep, says Zeitlin. “As a result, you’ll be better able to control food cravings, overeating, emotional eating, and other things that typically lead to weight gain,” she says. (Those who walk outdoors instead of on a treadmill get additional benefits from walking in the form of vitamin D and fresh air, but you can’t go wrong either way.)
Walking promotes healthy aging and flexibility, which means it’s an exercise you’ll want to prioritize for years to come, even after you’ve reached your weight goal.
How to lose weight by walking
“For people who want to use walking as their primary form of cardio for weight loss, consistency and progress are key,” says Como. Here are the best tips and tricks from the experts:
Take your time
Como suggests aiming for at least 150 to 300 minutes of moderate-intensity walking (that’s 30 to 60 minutes per day) for at least five days per week. “For more substantial weight loss, extending your walking time to 90 minutes per day can be effective,” she explains.
Zeitlin adds that you can break these down into intervals that work for you on any given day, such as an extended morning commute one day or running a few extra laps around the block after dinner another.
“Find a routine that works for your lifestyle,” advises Comeau. “My favorites are starting my day with sunlight first thing in the morning and taking a short walk after meals.” Bonus: The former helps regulate your circadian rhythm (for more energy during the day, better sleep at night, and better hormone balance), while the latter benefits both digestion and blood sugar levels.
Pace yourself
Tracking your weight loss walking progress with minutes/times and steps can be helpful (Zeitlin says you should aim for at least 8,000 steps to boost your overall health), but you may eventually want to pick up the pace to boost your cardiovascular output and calorie burn even more.
“Start by walking at a comfortable pace, then gradually increase your speed to a brisk walk (3.5 to 4 miles per hour),” Comeau advises. At this pace, you should be able to breathe clearly but still be able to have a comfortable conversation. “If you want to increase the intensity, add in short brisk intervals by walking at a near-jog pace for 1 to 2 minutes, followed by 3 to 4 minutes at a slower recovery pace,” she continues. (FYI: When you do a Hot Girl Walk on the treadmill, this type of interval training helps build endurance and keep you from tiring too quickly.)
Go on a hike or add an incline
When it comes to walking, hiking and hills excite me in many ways. Personally, I like the added challenge and knowing I’ll get better results, including burning more calories, in a shorter amount of time than walking on flat ground.
“Walking on different terrains, such as paths and sand, engages more muscles and increases strength,” she adds.
Let’s crunch the numbers
If you’re Type A and like precision (just me?), Zeitlin says to do a little math to determine how far you need to walk to lose weight. She reminds us that the average person burns about 100 calories per mile, and one pound is 3,500 calories. Essentially, this means that the average person would need to walk 35 miles to burn one pound. So to lose one pound per week, you might aim to walk 35 miles each week.
“Again, depending on your current weight, you’ll burn a little less or a little more than 100 calories per mile,” she says. Still, this ballpark figure can help you stick to your goal and stay on track on your weight-loss journey.
Be consistent
Again, consistency is essential to achieving any goal: “Some people see initial results within two to four weeks, but sustained weight loss and fitness gains usually take eight to 12 weeks,” Comeau explains. However, this time frame depends on the frequency and effort of your walking, not to mention your diet, general health, and other important factors.
Pair walking and strength training
Whether you’re trying to lose weight or just stay healthy, walking is a great idea, but strength training is a great idea as well.
“Adding strength training two to three times a week will increase your muscle mass and raise your resting metabolic rate,” Como says. Again, this means you’ll burn more calories even when you’re not exercising. Sounds awesome? “Strength training also helps you preserve muscle while you’re losing weight, ensuring most of the weight you lose comes from fat, not muscle,” she continues.
summary
Walking is an effective way to lose weight, and it’s safe and easy to fit into a busy schedule, but it’s best to adjust other aspects of your routine as well.
“Walking is a great starting point for weight loss, but combining it with strength training and a balanced diet is essential for long-term success and will yield greater results,” Comeau explains. “That said, no amount of exercise is better than an unhealthy diet.”
With that in mind, Comeau and Zeitlin offer this advice:
Prioritize protein at every meal to promote satiety, weight management, and muscle repair. Stay hydrated (not just because thirst can be mistaken for hunger). Practicing portion control and paying attention to hunger cues (eating smarter, not necessarily eating more, to counteract increased hunger caused by exercise).
Zeitlin also emphasizes proper fueling before and after your walk. “Fuel as you would any exercise, drink plenty of water, and have a snack and rehydrate within 30 minutes of your walk,” he advises. “A great post-walk snack is protein and fruit (think cheese sticks and grapes, or apples and nut butter).”
Finally, nutritionists stress the importance of good sleep, which not only suppresses appetite but also improves mood and energy, making you more motivated to lose weight and improve your health.
