Walking for weight loss is one of the least known, yet the most effective methods of weight loss. You don’t have to join a costly gym, buy all the fancy equipment or spend hours on a strenuous workout. All you need is a pair of supportive shoes and a plan. However, the million-dollar question is almost always asked – exactly how much walking is enough to mark weight loss?
I’ve assisted so many clients with this very problem. Some think a leisurely 10-minute stroll around the block will do the trick. Others feel they should run marathons. It’s actually a middle ground. Once you grasp the basic science behind walking and how it can burn fat, you will be able to harness the power of walking for weight loss.
Let me take you through what the research actually tells us, how to determine your own walking goal and some great action steps that will yield real results.
The Simple Math Behind Walking and Weight Loss
If you want to lace your shoes, there is a simple rule you must know. Weight loss occurs when you have a calorie deficit. Walking is a way to burn calories without the pounding on the joints you get when you run or do high intensity exercise.
There is a number of calories you burn in order to stay alive. This is your resting metabolism. Plus, you expend additional calories with normal activities such as walking, climbing stairs, and even fidgeting. This is called NEAT or non-exercise activity thermogenesis. You’re increasing NEAT with every step!
So exactly how many calories are burned in walking? This will depend on your weight, walking pace and terrain. A 150-pound person running at a moderate speed of 3 miles an hour would use approximately 100 calories per mile. If you are a 200-pound person, you will burn more like 130 calories per mile. After 2 miles, he doubles the number of people. After 2 miles, he doubles that number of people. After 5 miles you have a huge calorie deficit!
Here is a quick breakdown of calories burned per 30 minutes of walking at a brisk pace:
- 125-pound person: about 120 calories
- 155-pound person: about 150 calories
- 185-pound person: about 180 calories
- 215-pound person: about 210 calories
These numbers can add up very fast. Walking just 30 minutes per day could shed an additional 800 to 1,500 calories weekly, without any other modification. Walking alone results in approximately 0.2 – 0.4 pounds lost per week. What happens when you add walking to the moderate calorie deficit?
How Much Walking You Actually Need Each Day
This is where people get the wrong idea. You read about 10,000 steps in the news. You see fitness experts talk about walking for a whole hour. Then your co-worker tells you how she lost 20 pounds by walking for 20 minutes a day. So, who is right?
The truth is, your daily walking goal will be based on your current weight, your diet and your weight loss objectives. I can tell you in the real world, however, that this is a clear starting point.
If you want to make a difference in your weight, try to walk briskly 45 to 60 minutes a day, five to seven days a week. This is about 3 to 4 miles or 6,000 to 9,000 steps for most. Why this range? Unless food intake is cut drastically, shorter walks under 30 minutes will not cause a significant deficit in calories burned.
According to the study published in the Journal of Exercise Nutrition and Biochemistry, women who walked 3 times a week for 50-70 minutes lost significantly more body fat in the 12-week period compared to women who walked 20-30 minutes. The extended group also reduced body fat and enhanced the insulin sensitivity.
If you are not able to walk for an hour at this time, however, don’t panic. It can be divided into smaller pieces. Take a 20-minute stroll before breakfast, at lunchtime, and after dinner. The overall amount of time is more important than doing large amounts in one sitting.
Put this simple rule of thumb to use based on your objective:
- Maintain weight and stay healthy: 30 mins of walking 5 x per week
- Maintain a moderate weight loss (5-10 pounds/week): 45 minutes, 5-6 times a week
- 60 – 75 minutes, 6 days a week, for 15+ pounds of weight loss.
These targets are based on a brisk walking pace that is fast enough to converse with others but not to sing at. Walk slowly, it will take longer. You may be able to get by with a few minutes less if you run very quickly or add hills.
Factors That Change Your Walking Results
Walking isn’t uniform. Two people can walk the same distance and one will lose twice the weight. Here is why.
Your Body Weight
The more fat you have, the more calories you will use per mile. Around 160 calories are burned per mile by a 250 lb person. If it’s a 130 lb person, it will burn approximately 80 calories per mile. The earlier you are able to make walking progress with a higher weight the better you will get started. As you start to shed pounds you will have to work harder or longer to burn the same number of calories.
Walking Speed
The leisurely pace of 2 miles an hour burns a lot less calories than a power walk at 4 miles an hour. In fact, your calorie burns per minute increases by about half while your speed is doubled. I have always directed clients to stretch themselves a little bit. There is no need for you to race walk. However, you should feel an increase in your heart rate and a deepening of your breathing.
Incline and Terrain
Walking on a flat treadmill or sidewalk is OK, but hills are a different story. When engaging in a walk uphill, your glutes, hamstrings, and calves are going to need to do more work. Your heart rate increases. Your calorie burn per minute may increase by as much as 30 to 50 percent. Go to a hilly neighborhood, use the incline on a treadmill or go up the stairs at a local stadium.
Consistency Over Intensity
Did you know that there are some truths that many people are surprised by? Walking on a moderate pace, daily, was better than walking three times a week, at super fast pace. The total weekly energy expenditure determines weight loss. Even though the walks that are 75 minutes longer may feel more difficult, a daily 45-minute walk burns more calories per week.
Walking Intensity: Why Your Speed Matters
You’ve likely witnessed individuals who have exaggerated arm swings while speed walking. It would seem ridiculous, but they know something important. Intensity drives results.
If you’re looking for weight loss, you’ll want to do most of your walking in zone 2 cardio. This is an intermediate zone of intensity in which body fat is the most important source of fuel. You can identify zone 2 walking by the talk test. You can talk in complete sentences, but are slightly out of breath after every sentence. There are no belting opportunities.
How do you know if you are walking fast enough? Use these three checks:
- Your breathing feels deeper than normal, but you are not gasping
- You start to sweat lightly after 5 to 10 minutes
- Your walking pace falls between 3.5 and 4.5 miles per hour
For those who have a fitness tracker or smartwatch, try to maintain between 60 and 70 per cent of their maximum heart rate. One of the quickest ways of determining max heart rate is by subtracting your age from 220. So, if a 40-year-old person walks, they should aim for an HR of 108 to 126.
Is slow walking a weight loss program? Yes, but you’ll need a lot more time. A slow 2 mile per hour walk burns about half the calories per minute as a brisk 4 mile per hour walk. Walking at a slower pace for 90 minutes would require the same number of calories to be burned as it would take you 45 minutes to walk briskly.
The Best Time of Day to Walk for Weight Loss
There’s a myth out there that people burn more fat in the mornings when they eat on an empty stomach. There’s a myth out there that people burn more fat in the mornings when they eat on an empty stomach. Does that hold up? Partially.
In the morning, before breakfast, you will be using more fat stores for energy as both insulins will be lower and glycogen levels will be lower. There are a few small studies that indicate that exercising in the morning without food results in increased fat oxidation during the exercise session. Now comes the catch. This doesn’t always mean more overall weight loss within weeks or months. Your body adjusts to this by burning off a little less fat later in the day.
The true benefit of morning walks is the routine. Morning walkers are more likely to continue walking. You don’t let work, family, or fatigue get in the way. Oh, and by doing exercise in the morning, you will be in a better mood and feeling more energetic throughout the day.
However, don’t worry about the timing, if mornings are not your preferred time. The ideal time to walk is when you walk! I’ve seen patients drop 30lbs on a walking-only lunch break or straight after dinner. One client was taking a mile walk 3 times a day after every meal. That got them 3 miles a day and they never walked more than one long walk.
This is a rare aspect that most articles do not convey. When eating a meal, walk right away to help manage blood sugar levels. After eating, if you are walking for 10-15 minutes, your muscles are removing glucose from the blood. Lower blood sugar – lower insulin. And less insulin means more fat from your body to fuel your body. So, it may be possible to get an after-dinner walk for more than just the calories.
How to Build a Daily Walking Habit That Lasts
It helps to know how far to walk but it doesn’t help if you can’t make it. I want to tell you the strategies that successful, busy people use.
Start Smaller Than You Think
If you don’t do any walking at the moment, don’t start walking 60 minutes. You’ll end up being sore, bored or overcome. Begin for 15 minutes a day, for the first week. Then add 5 minutes weekly until you get to your desired amount. Gradual approach to build confidence and avoid burn out.
Track Your Steps
If something is not measured it is not managed. Get a basic pedometer, phone or fitness watch. As you see your step count, you’ll have instant feedback. People often see a rise in the number of steps they take per day just by wearing a tracker.
Create Walking Triggers
Make an association between walking and a current habit. Brush your teeth and walk right afterwards. After your first cup of java, go for a stroll. Don’t sit down when you arrive home from work, instead, walk straight away. These triggers automatically make a decision. You cease to do the self-talk.
Make It Enjoyable
So many people give up on walking for weight loss because of the following reasons. They use it as a punishment. Do not do that. Eat your words; listen to audiobooks, podcasts or music. Whenever you are walking, call a friend! Go for a walk to a beautiful area such as a water front, park or leisure area. Walk the dog or your children. If you enjoy the process, there’s no need to use willpower to do it!
Use Non-Food Rewards
Celebrate your consistency. Purchase new walking shoes or fitness tracker after 30 days of walking a day. Once you’ve lost your first 5 pounds, pamper yourself with a massage! Guilt doesn’t work as well as positive reinforcement.
Sample Weekly Walking Plan for Weight Loss
Here’s a step-by-step diet to get you from no weight loss to weight loss in 4 weeks. Modify as per your fitness level.
Week 1: Build the Habit
- Monday to Friday: 20-minute brisk walk
- Saturday: 30-minute leisurely walk
- Sunday: Rest or 15-minute walk
- Weekly total: 130 to 145 minutes
Week 2: Increase Duration
- Monday to Friday: 30-minute brisk walk
- Saturday: 40-minute brisk walk
- Sunday: 20-minute leisurely walk
- Weekly total: 210 minutes
Week 3: Add Intensity
- Monday: 35-minute walk with hills
- Tuesday: 30-minute brisk walk
- Wednesday: 40-minute flat walk at faster pace
- Thursday: 30-minute brisk walk
- Friday: 35-minute walk with hills
- Saturday: 45-minute-long walk
- Sunday: Rest
- Weekly total: 215 minutes
Week 4: Full Weight Loss Volume
- Monday: 45-minute brisk walk
- Tuesday: 40-minute hill walk
- Wednesday: 50-minute brisk walk
- Thursday: 45-minute brisk walk
- Friday: 40-minute hill walk
- Saturday: 60-minute-long walk
- Sunday: 30-minute recovery walk
- Weekly total: 310 minutes
Once you complete week 4, maintain the week 4 schedule. You can also add intervals by walking fast for 3 minutes, then moderate for 2 minutes, repeating throughout your walk.
Common Mistakes That Sabotage Your Walking Weight Loss
You can take a walk each day and still not lose any weight. The reason why this occurs.
Mistake 1: Overeating Because You Walked
People tend to consume their calories for exercise without realizing it. You go for a 45-minute walk for 200 calories and then treat yourself with a 300-calorie muffin or sugary drink. You fall into a calorie-surplus instead of deficit. Keep a food log for a few days to find out if this is your problem.
Mistake 2: Walking the Same Route at the Same Pace Every Day
Your body responds rapidly. Two months ago, the idea of doing this seemed difficult and now it is not. But you are using less calories as you got more efficient. Try a different route, put in hills, speed up or put on a weighted vest (with care) to keep the body guessing.
Mistake 3: Ignoring Your Diet Completely
If you’re trying to lose weight on your own, you’re unlikely to experience dramatic results unless you also make dietary changes. No one can out run a bad diet. Hundreds of hours of walking can be negated by a single fast-food meal. Eat whole food, lean protein, veggies and water. Walking and clean eating go hand-in-hand.
Mistake 4: Poor Walking Form
Slouching, looking at the mobile device, or shuffling along in short steps will not burn as many calories and can cause back or hip pain. Keep your back straight and shoulders back, and look forward. Move your arms in a natural position from the shoulders and not the elbows. Shorten stride and don’t over stride.
Mistake 5: Inconsistency
90 minutes of walking on a Saturday and nothing the rest of the week is not effective for weight loss. If the same amount of time is divided into 5 or 6 days, this will have more metabolic effect and help to create a habit.
Pairing Walking with Nutrition for Faster Results
You wish to shed pounds quicker without spending more hours on walking. Here, the nutritional side of the story.
Eat Protein Within Two Hours of Walking
When we lose weight, protein is important to maintain muscle mass. The more muscle, the greater the resting metabolic rate. Take a protein shake, Greek yogurt or eat eggs after the walk. This also decreases hunger towards the end of the day.
Hydrate Before and After
Dehydration reduces your metabolism, and increases the difficulty of your walk. Take in 16-20 ounces of water one hour prior to a long walk. If you are walking for longer than 45 minutes, drink water. Then rehydrate afterward.
Time Your Carbohydrates
When walking in the morning, do not have to eat first for walks less than 60 minutes. There is a lot of glycogens stored in your body. If you’re heading out for an afternoon walk, be sure your meals were not loaded with processed carbohydrates. If you’re having a heavy pasta meal, you’ll raise your insulin, which will cause your body to shift from burning fat for fuel to burning glucose.
Avoid Liquid Calories
Fancy coffees, sweetened teas or sports drinks are favorite beverages for many people during and after their walks. These beverages are over 200 calories each. Stick with water. For flavoring, use lemon, cucumber or a zero-calorie electrolyte tablet.
How Much Weight Can You Lose Walking?
I will let you in on a dirty little secret. There are lots of promises online regarding weight loss via walking, such as losing 20 pounds in a month. This is not normal and healthy.
If you walk every day — 45 to 60 minutes and eat a sensible diet — you can anticipate losing:
- 1 to 2 pounds per week during your first few months if you have significant weight to lose
- 0.5 to 1 pound per week once you get closer to your goal weight
- 4 to 8 pounds per month for a person starting at 200+ pounds
- 2 to 4 pounds per month for a person starting under 170 pounds
These numbers are based on the assumption that you are consuming 300-500 calories less per day than you burn through walking and diet. That deficit could be 100-300 calories from walking alone, depending on the amount of time and how fast you walk.
Walking 45 minutes a day for six months will burn off 10 to 20 pounds of fat without making any other changes. Include healthy eating and it’s up to 20 to 40 pounds.
Monitor weekly progress and not daily. Water, salt, hormones and food volume cause too many different body weights. Weigh yourself every morning after you go to the bathroom. Check out the pattern over the last four weeks.
Final Thoughts
The key to walking for weight loss is that it needs to be taken seriously as a tool for weight loss, rather than a casual activity. Now you have the numbers. Briskly walk for 45 to 60 minutes most days. Keep an eye on your speed and make sure you are making good progress. Combine your walking habit with good nutrition. Allow at least 8 weeks before making judgement.
The best part is that. Walking is sustainable. This will not lead to burn out or injury as it does with running or high intensity classes. It’s possible to be able to walk well into your 80 and 90s. So, start today. Put those shoes on, go outside and take the first 15 minutes. You don’t need a gym for your weight loss program. Just takes one step at a time.
