Advertisement
Can you lose weight by walking? All physical activity, including walking, burns fat and this can help you lose weight. And the more and faster you walk, the more calories you burn. Whether you’re stomping the sidewalk or stepping on one of the best treadmills (opens in new tab)Walking is a wonderful exercise when it comes to weight loss.
Hiking, especially outdoors, has so many benefits for both physical and mental health. A study published in Frontiers in Endocrinology (opens in new tab) found that 7,500 steps per day (3,000 at a brisk pace) may be enough to prevent type 2 diabetes. And further research in Fronteirs in Psychology (opens in new tab) found that exposure to natural environments and green spaces was associated with lower levels of stress and depression.
“Walking, especially in nature, uses just enough brain power to actually switch off, which is why you can often go somewhere and think about nothing, which almost forces mental relaxation,” says personal trainer Rachael Sacerdoti, founder of It’s So Simple (opens in new tab).
“This makes it the perfect Low Impact Steady State (LISS) exercise and ideal for everyone – long walks cause less damage to the body and calm the parasympathetic nervous system without overloading it.”
The Centers for Disease Control and Prevention ensure safe and sustainable weight loss (opens in new tab) recommends people lose one to two pounds a week. Read on to find out how much walking you need to do to reach your weight loss goals.
Can you lose weight by walking?
“Walking is one of the best ways to lose weight because it has less impact, which means there’s less stress on the joints and therefore less risk of injury,” says Lily Chapman, nutritionist for P3RFORM (opens in new tab).
“The amount of calories you burn depends on your personal stats, such as: B. your height, your body weight, your body fat percentage and how briskly you walk. Typically, you burn more calories when your heart rate is higher, and someone who is less fit generally has a higher heart rate and therefore burns more calories.
“Because walking is a more enjoyable exercise than running or high-intensity interval training (HIIT), many people are more likely to stick with the habit. In general, to lose weight you have to be in a calorie deficit. If you’re burning calories while walking, you don’t need to overly restrict your diet, which means you’ll be more successful at losing weight in the long run.
A study published in Journal of Nutrition (opens in new tab) found that “moderate walking increases the effects of an energy-restricted diet on fat loss.” Chapman says, “An energy-restricted diet is the same as being in a calorie deficit, so this shows that walking can speed up the weight loss process when you’re in a calorie deficit.”
How much walking do you have to do for it to be an effective weight loss tool?
A study of International Journal of Obesity and Related Metabolic Disorders (opens in new tab) found that in two groups of women who walked 30 minutes or 60 minutes daily, both groups had “similar and significant positive changes” in their health-related variables (i.e., weight loss).
“This shows that even a short walk each day is enough to make significant changes in your body fat, blood pressure, and even cholesterol levels,” says Chapman, and Sacerdoti agrees. “Walking is an excellent introductory activity, especially for anyone who has been inactive.”
“To see better results, walking at a faster pace than your normal walking pace for a longer period of time will help you achieve better weight loss. If a long walk scares you, start with three 15-minute walks a day,” adds Sacerdoti. “Frequent short walks can also provide benefits, and walking after meals can help control your blood sugar levels.”
Are there ways to make walking more effective?
The key to losing weight by walking is walking fast enough or with enough intensity to burn fat for energy. And the longer you go, the more you burn stored fat instead of the sugar your body uses for energy. One way to make walking more effective is to add hills, inclines, or intervals.
“Anything you can do to increase calorie consumption is good,” says Sacerdoti. “Walking uphill is great for this, whether it’s an incline on a treadmill or a brisk walk up a hill—anything that gets your pulse a little faster will help you burn more calories. Also, walking on an incline reduces the stress on your legs and joints.
“Adding in some power walking intervals of 5-10 minutes each also results in greater calorie burn. Weighted vests are good as they make your body work harder, which means more calories are burned, but make sure the weight is evenly supported so as not to affect your posture – posture is very important to getting the most out of it out of your walk.”
How can you squeeze more walking into your day?
Sacerdoti says: “Try to get off the train or bus one stop early or walk the entire way to work if the weather is nice. Take the stairs every chance you get – it’s great for your glutes, too. Gather friends for a walk in the park and go for lunchtime walks. Anything in nature will instantly boost your mood too, so it’s a win-win!’
As with any exercise, the key to consistency is finding something that works for you. So, mix things up with different types of running workouts – intervals, hill climbs, short and brisk walks, and long walks over different terrains.
Sacerdoti adds, “As with any exercise, form is important. To get the most out of your gait, engage your core with a nice straight back, straight shoulders, and head up.
Engage your glutes with each step, landing on your heels, rolling forward, and pushing off with your toes. Staying hydrated is important, and it’s definitely worth investing in a good pair of shoes to improve posture and avoid injury. And don’t forget to stretch when you get back from your walk.”
And if walking isn’t really your thing, don’t worry! Our articles on the topic “Is running good for losing weight? (opens in new tab)’ and ‘Are exercise bikes good for losing weight? (opens in new tab)‘ are awesome if you are looking for a suitable alternative to stay fit and healthy.
