NutritionHow Much Walking To Lose Weight – The Best Tips In Our...

How Much Walking To Lose Weight – The Best Tips In Our Beginner Guide 2023

Are you interested in losing a pounds without feeling overwhelmed? Walking might be the workout for you. Curious about the number of steps you should aim for as your weight loss goal in 2023? Lets explore and discover the answer!

Think back to when you embarked on your mission to find ways to shed those extra pounds. You probably came across exercises like crunches, planks and more. These workouts can seem intimidating because they often require effort, specialized equipment and expert guidance.

What if there was a simpler approach to sculpting your body and bidding farewell to that stubborn belly fat? This is where walking truly shines as an exercise option. However you may be wondering, “How walking do I need to do in order to start losing weight?” Walking is a incredibly effective way to kickstart your journey, towards shedding those unwanted pounds.

We make sure to include walking as part of our routine because its a convenient exercise option. Not does it help with weight loss but it also offers numerous health benefits. The best part is that walking is a low impact activity for people of all ages and fitness levels. In this discussion we will explore the advantages of walking the recommended duration and how to make the most out of this activity as an effective exercise tool.

How Much Walking Is Necessary For Losing Weight?

The amount of walking needed to facilitate weight loss can vary depending on factors like your weight, eating habits, metabolism and fitness level. However since walking is an exercise a general guideline suggests aiming for at least 150 minutes per week.

It's important to note that achieving weight loss requires more than just regular walks. It's crucial to combine it with lifestyle changes, like maintaining a balanced diet. For guidance tailored to your weight loss goals consider consulting with a fitness professional who can help you design an appropriate walking routine and manage your calorie intake.

How Much Walking Is Necessary To Achieve Weight Loss?

Walking an activity often overlooked has the potential to assist in shedding pounds. Being overweight puts individuals at risk for obesity and diabetes making walking an effective way to initiate their weight loss journey while safeguarding against these health concerns. It is a low impact form of exercise that can contribute towards achieving fitness goals.

However determining the volume of walking for weight loss requires careful consideration. On average an individual weighing 150 pounds can burn around 300 400 calories by engaging in brisk walking for one hour. Additionally the number of steps taken per day plays a role in distance covered and impacts weight management. Current research suggests a target of 10,000 steps per day. You may also be curious, about the duration required for weight loss through walking.

Based on information from the Centers for Disease Control and Prevention individuals weighing around 154 pounds can burn 280 calories per hour when walking at a moderate pace and about 460 calories per hour when walking at a vigorous pace.

So your desired calorie target will determine how long and how fast you should walk during your sessions. It’s important to keep in mind that achieving a calorie deficit of 500 calories is crucial for losing one pound per week whether achieved through burning calories or reducing food intake; the overall goal remains the same.

Furthermore the frequency of your walks plays a role in weight loss. The Centers, for Disease Control recommends aiming for least five days of walking each week to achieve significant results. Gradually increasing both the duration and intensity of your walks over time can lead to more substantial benefits.

Benefits Of Walking To Lose Weight

Benefits walking to lose weight image

Walking has proven to be a component in your journey towards losing weight. It offers advantages that can support your fitness goals. Lets take a look at some benefits of walking for weight loss:

Reducing Belly Fat

Belly fat is often caused by a diet that involves consuming excessive calories particularly from processed and high calorie foods. This accumulation of fat can increase the risk of heart disease and diabetes. However walking is a way to specifically target and decrease visceral or belly fat. As you build up your endurance and potentially increase the intensity of your walks you’ll burn calories gradually leading to a reduction in belly fat.

Burning Calories

When you start a journey to lose weight the general advice is to burn calories than you consume, mainly through the food you eat. That’s why it’s important to include exercise in your weight loss and detox plan to create a calorie deficit. Walking is particularly beneficial for burning calories because its a impact aerobic exercise.

It’s an option for those who want to lose pounds without putting too much strain on their bodies. The best part about walking as an exercise that burns caloriess its simplicity and how easily it can fit into your daily routine. For someone weighing 150 pounds walking at a pace for an hour every day can help burn around 188 calories.

This shows how practical and effective walking can be in creating the calorie deficit for weight loss especially when combined with reducing caloric intake from food. However it’s important to maintain consistency, in both your diet and exercise routine to achieve long term weight loss since walking gradually adds up in terms of calorie expenditure over time.

Improves Cardiovascular Health

Walking not aids in weight loss but also helps combat a sedentary lifestyle and prevent or manage cardiovascular issues. Extensive research demonstrates that walking enhances fitness, reduces the risk of heart disease and assists in controlling high blood pressure and cholesterol levels. These benefits are closely linked to weight management since these conditions often accompany weight gain.

Metabolism Boost

Regular walking significantly contributes to boosting your metabolism and facilitating the burning of calories. Metabolism refers to the chemical processes in your body that convert food into energy. When you engage in activities like walking your muscles require additional energy to support them and sustain the effort.

This increased energy expenditure leads to a metabolic rate during and immediately, after your walk with the extent of increase depending on the intensity of your walk. In essence as your metabolism increases you naturally burn calories.

Saving Your Muscles

The great thing about walking is that it’s actually quite gentle on your muscles unlike those workouts. It can help you maintain your muscle while getting rid of unwanted fat. Walking is a low impact exercise that doesn’t put strain on your joints and muscles. When you walk it’s more of an activity that elevates your heart rate without overworking your muscles.

There’s scientific evidence to support this. One study found that walking allows you to create a calorie deficit without putting much stress on your muscles. So what does this mean for you? Well it ensures that most of the weight you lose comes from fat than valuable muscle tissue. Consider walking as a companion, for your weight loss journey and the well being of your muscles.

Better Sleep

You know what? Walking can be your weapon to improve your sleep quality. When you incorporate walks into your daily routine it helps regulate your sleep patterns. By staying active during the day you’re giving your body a signal that its time to wind down and prepare for a rejuvenating rest. The outcome? You can experience more revitalizing sleep, which is a definite win when it comes to managing your weight.

Mood Improvement

Now lets shift gears and talk about mood. Carrying weight can sometimes feel like a burden on your mental well being. It’s true that being overweight can increase the risk of health conditions such as anxiety and depression leaving you feeling down at times. However this is where the magic of activity like walking, kicks in. When you hit the pavement or explore nature trails your body releases these incredible chemicals called endorphins.

Endorphins swoop down alleviating stress combating anxiety and even deterring emotional eating. Experiencing a mental state and a heightened sense of positivity not only adds pleasure to your weight loss journey but also reinforces your dedication to achieving your goals. It’s, like this cycle of optimism; walking assists in shedding those extra pounds and as you progress your mood takes a delightful upswing.

How To Increase Calorie Burning While Walking

Now that you have started walking, you want to amp it up. Studies have shown that those who maintain their exercise routine are likelier to keep their weight loss progress. Increasing calorie burning while walking helps you get more out of your walking workouts. Here are some strategies to boost calorie expenditure during your walks:

  • Increase walking speed: Walking at a faster pace burns more calories per minute. Try to maintain a brisk walking speed.
  • Walk uphill: Walking uphill or on an inclined surface increases the intensity of your workout and burns more calories. Incorporate uphill segments into your walk if you can access hilly terrain or a treadmill with an incline setting.
  • Use arm movement: Swing your arms vigorously as you walk to engage your upper body muscles. This can increase calorie burn and provide a full-body workout.
  • Incorporate intervals: Interval training involves alternating between high-intensity bursts of walking and periods of lower intensity. For example, walk quickly for 1-2 minutes, then slow down to recover for 1-2 minutes. Repeat these intervals throughout your walk.

How Should I Eat If I Want To Lose Weight By Walking?

If you’re looking to lose weight through walking it’s essential to find a balance between the calories you consume and the calories you burn. Make sure your diet is well rounded with proteins, whole grains, fruits, vegetables and healthy fats. Be mindful of portion sizes to avoid overeating and remember to stay hydrated throughout the day.

Keep track of your calorie intake and aim for a slightly lower amount than what you burn during your walks. Taking an consistent approach is crucial for achieving sustainable weight loss. Additionally it might be helpful to seek guidance from an healthcare professional who can offer personalized advice, for your weight loss journey.

What Exercises Can I Do In Addition To Walking?

Incorporating a mix of exercises in addition to walking can enhance your overall fitness and speed up weight loss. Building muscle mass and boosting metabolism can be achieved through strength training, such as bodyweight exercises, resistance band workouts or lifting weights. Engaging in activities like cycling, swimming or jogging can offer extra benefits in terms of burning calories.

It’s important not to overlook flexibility and balance exercises like yoga or Pilates as they can improve flexibility and reduce the risk of injuries. By incorporating these exercises into your routine you not only add diversity to your fitness regimen but also target different muscle groups for a well rounded approach, towards achieving your weight loss objectives.

How to Start Your Walking Weight Loss Journey

Looking to kickstart your weight loss journey with walking? You’ve come to the place. Let me guide you through the steps to get started:

  • Start off gradually: If you’re new to incorporating walking into your exercise routine it’s an idea to begin at a comfortable pace and distance that you can easily handle. As your fitness level improves, gradually increase both the length and intensity of your walks. Remember, just like Rome wasn’t built in a day building up your walking routine takes time too!
  • Get the gear: Invest in a quality pair of shoes that offer the support and cushioning your feet require. Opt for clothing that allows for easy movement and make sure to bring along a water bottle to stay hydrated during your walks.
  • Establish a routine: Consistency is key when it comes to using walking as a weight loss tool. Create a walking schedule that seamlessly fits into your daily life. Health professionals recommend least 150 minutes of moderate intensity aerobic activity each week so plan accordingly.
  • Stay hydrated and eat well: Hydration plays a role, in ensuring successful walks. Remember to drink water during and after your walks to maintain optimal energy levels. Additionally focus on consuming a diet filled with plenty of fruits, vegetables, lean proteins and whole grains. These foods will provide the fuel for achieving your weight loss goals.
  • Determine your calorie requirements: The key to losing weight is creating a calorie deficit, where you burn more calories than you consume. To begin calculate how calories you need on a daily basis. As a guideline a range of 25 30 kcal/kg of body weight can give you an approximate idea.
  • Utilize a walking calculator for weight loss: Make use of tools that provide a “how much walking to lose weight calculator.” These handy resources will consider factors, like your weight, walking speed and duration to calculate the calories burned during your walks. Armed with this information you’ll have an accurate measure of how much walking you should incorporate into your routine in order to achieve your desired weight loss goals.

Sample Walking Workouts to Keep Things Exciting

Looking to spice up your walking routine during your weight loss journey? Don’t worry walking doesn’t have to be monotonous. Are four invigorating walking workouts that you can incorporate into your routine;

Conquer The Hills

  • Find an area or adjust the incline on a treadmill.
  • Warm up: Start with a 5 minute walk on a flat surface.
  • Uphill Challenge: Maintain a pace while walking uphill for 2 – 3 minutes.
  • Recovery Mode: Give yourself a breather by walking or on level ground for 2 3 minutes.
  • Repeat the downhill intervals for a total of 20 30 minutes.
  • Cool down: Finish off with a 5 minute walk and some gentle stretches.

Energizing Walk With Intervals

  • Warm up: Begin with a 5 minute walk.
  • Step it Up: Increase your pace and walk briskly for 1 – 2 minutes.
  • Recovery Time: Take it down a notch. Walk at a comfortable pace, for 1 – 2 minutes to recover.
  • Repeat the walk and recovery intervals for 20 30 minutes.
  • Cool down: Wind down by slowing your pace spending around 5 minutes on walking and doing some soothing stretches.

High Knee Power Walk

  • Start your workout by walking and gradually lifting your knees higher with each step for about 2 – 3 minutes.
  • Take a short recovery break by slowing down and walking at a relaxed pace for 1 2 minutes.
  • Now increase the intensity with a power walk that involves taking side steps to the left and right for 2 – 3 minutes.
  • Again recover by slowing down and walking comfortably for another 1 – 2 minutes.
  • Repeat these alternating intervals of power walking and recovery walking for a duration of 30 – 40 minutes.
  • To cool down finish off with 5 minutes of slow paced walking followed by some stretching exercises.

Upper Body Power Walking

  • For upper body engagement during your power walk session begin with a 5 minute warm up where you walk leisurely.
  • Transition into power walking mode by swinging your arms while maintaining an energetic pace for about 2 to 3 minutes.
  • Then take a recovery break by reducing your speed and returning to a walking pace, for around 1 – 2 minutes.

Feel free to adjust the duration and intensity levels of these workouts according to what suits you. You can also. Match these routines throughout the week to keep things interesting while challenging your body in different ways.

Are There Supplements That Support Weight Loss Through Walking?

Although supplements can provide some assistance in a weight loss journey they should not be solely relied upon as the solution. Certain supplements like tea extract, caffeine or garcinia cambogia have been linked to modest benefits for weight loss when combined with regular exercise and a well balanced diet.

However it’s crucial to approach supplements and seek advice from a healthcare professional before incorporating them into your routine as they may have side effects and interact with medications. In the end the effective approach to losing weight while walking is to prioritize a healthy eating plan maintain a consistent exercise routine and make overall lifestyle changes, for sustainable success.

What Are The Disadvantages Of Losing Weight By Walking?

Losing weight through walking offers benefits but there are a few downsides to consider. One disadvantage is that it might not be as quick as intense workout routines like running or HIIT. Walking may not burn many calories, which means you might have to walk for longer periods or more frequently.

Additionally individuals with limitations may find it challenging to participate in extended walking sessions. Lastly relying on walking for weight loss requires a significant time commitment. However despite these drawbacks walking remains an accessible option, for gradually managing and sustaining weight loss.


In summary walking is a versatile and accessible form of exercise that goes beyond just shedding pounds. The ultimate aim is not solely weight loss. Rather adopting a healthier and more active lifestyle that can be sustained in the long run. Walking can serve as the foundation for embarking on this journey. So put on your walking shoes step out of the house and take that stride towards achieving your weight loss goals.

Frequently Asked Questions

How can I maximize the effectiveness of my walking routine for weight loss?

Incorporate intervals: Mixing high intensity intervals with recovery periods can help you burn more calories. Give brisk walking a go for a minute or two then switch to a pace, for recovery before repeating the cycle.

Can I use walking as my primary exercise for weight loss?

Yes, walking can be an excellent primary exercise for weight loss, especially when combined with a balanced diet. Many individuals have successfully achieved their weight loss goals through consistent walking routines.

Can you lose belly fat by walking?

Walking can contribute to overall fat loss, which may include reductions in belly fat. However, it’s important to understand that spot reduction is not an effective strategy. Effective weight loss generally involves a combination of aerobic exercise and a healthy diet.

Would I lose weight if I walked all day?

Walking throughout the day can lead to calorie expenditure, which can contribute to weight loss. However, it’s crucial to strike a balance between physical activity, rest, and proper nutrition to ensure overall health and sustainable weight management.

Can I combine walking workouts with other forms of exercise?

Absolutely! Combining walking with other types of exercise, such as strength training or yoga, can create a well-rounded fitness routine. This approach enhances overall health and supports your weight loss efforts by providing variety and targeting different muscle groups.


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Mark Willson, holding a Ph.D., functions as a psychotherapist in Washington, D.C. His specialized fields encompass addiction, anxiety, depression, as well as sexuality and interpersonal connections. Dr. Willson holds the distinction of being a diplomat for the American Board of Addiction and Anxiety, further serving as a certified counselor and addiction specialist.

Aside from his personal professional endeavors, Dr. Wilson has engaged in roles as an author, journalist, and creator within substantial medical documentary projects.

Isabella Clark, Ph.D., held the position of a professor within Emory University’s School of Medicine, working in the Department of Mental Health and Nutrition Science. Alongside this role, she served as a research associate affiliated with the National Research Center. Dr. Clark’s primary area of research centers on comprehending the mechanisms through which adverse social encounters, encompassing prolonged stress and traumatic exposure, contribute to a spectrum of detrimental mental health consequences and coexisting physical ailments like obesity. Her specific focus lies in unraveling the reasons behind the varying elevated susceptibility to stress-linked disorders between different genders.


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