Trying to lose body fat and a few pounds in the process? Then you better go for it…literally. While you may think you need to do tons of intense cardio or HIIT to reach those goals, walking—plain and simple—can help you get there with ease. “Walking is often underrated, but when done strategically, it can be a great tool for effective and sustainable fat loss and weight loss,” she says. Dani Dominguez, MS, RDNits founder SunBright Wellness.
Jessica Brantley-Lopez, MBA, RDN, Owner The Eat Well Studioalso gives the green light to walking for weight loss. She says that walking—which can vary from light to moderate intensity—can help you feel energized and keep your cortisol and blood sugar levels in balance. Plus, it “contributes to your daily energy expenditure—or, basically, the calories you burn—to promote weight loss,” he says.
Need some inspo in your quest to lose body fat and manage your weight? Look no further. Here, experts share 5 ways you can get walking inches closer to your goals.
1. Morning “Circadian” walk
To start your day off on the right foot, hit the pavement for 20 to 30 minutes within an hour of waking up. Combined with light movement, “it morning sun exposure it suppresses melatonin, the sleep hormone, and can regulate the body’s 24-hour biological clock, which plays an important role in metabolism,” says Dominguez. “Circadian alignment improves sleep, which then facilitates appetite regulation during the day and aligns with fat loss.”
But that’s not all. Dominguez goes on to share that morning exercise also improves insulin sensitivity, which stabilizes blood sugar and can reduce afternoon cravings. All things considered, he likens morning walks to “setting your metabolic thermostat” to set your day up for success.
2. Incline Walking
Whether on a treadmill or hiking trail, incline walking is a fun and challenging way to get your rides up — not to mention burn hundreds of calories and lose fat in the process.
“Incline walking helps engage and strengthen more muscles, leading to more calories burned,” says Brantley-Lopez. However, it remains a low-impact exercise, making it accessible to most and more beginner-friendly than more intense forms of cardio.
The 12-3-30 FitTok trend — which entails walking at an incline of 12 on the treadmill at a pace of 3 miles per hour for 30 minutes — is still going strong years after its debut. People (myself included) swear by it to supplement strength training and feel fitter and toned. However, you can always modify your incline walking routine to make it work for you. For example, I also like to do intervals that vary the walking speed and incline to keep my body guessing and break up the monotony of walking at a pace. I also never miss an opportunity to hike, which presents its own set of additional mind-body benefits beyond just burning fat.
3. Smelling
Also known as weighted walking, pulling involves carrying extra weight, often via a weighted vest or backpack. (According to Dominguez, the weight should be between 5 and 20 percent of your body weight.) Dominguez says she likes running because it provides a 2-in-1 opportunity for resistance and cardiovascular training, minus the joint stress associated with running. Even better, piercing can help you lose body fat and extra pounds.
“Adding load increases energy expenditure and lean mass and can also decrease fat mass,” says Dominguez. “This method increases heart rate and calorie expenditure while recruiting more muscle fibers to stabilize the body under that extra weight.”
4. 8,000 to 10,000 steps a day
Step counting—via a wearable or even your phone—is one of the most popular ways to keep track of your walking goals. You’ve probably heard that 10,000 steps a day is cited as the golden rule for overall health, and it’s one that Brantley-Lopez champions. (He also recommends aiming for 3 to 4 weeks of continuous walking at a steady pace for 30 minutes.) But you can also achieve distinct health benefits—and even reduce the risk of premature death—at a lower benchmark of 8,000 steps.
Reaching every step count on all (or most) days will ensure you stay active and burn calories regularly.
Note: When it comes to losing weight, Dominguez says there’s no real magic number of steps to aim for. Instead, it takes data from the Centers for Disease Control and Prevention (CDC), which recommends 150 to 300 minutes of moderate-intensity exercise – such as brisk walking – per week. In case you prefer to follow these guidelines not only to lose fat but also to support overall wellness, Dominguez advises aiming for about five 30-minute walks during the week, especially if walking is your only way of cardio. (Remember: Chances are you’ll increase your step count just by going about your daily life, so don’t worry about aiming for the low end of this recommendation with your dedicated walks.)
5. Walking after meals
Last but not least, Dominguez recommends taking a 5- to 10-minute walk immediately after eating to counter the spike in blood glucose. “Walking activates the muscles and helps draw glucose into the muscles, acting like a sponge, to be used as energy,” he says. “The benefit of this is that it reduces the insulin response that normally occurs after a meal, and studies show that lower insulin can be associated with weight loss.”
Taking a short walk around the house, office or block after each meal is a simple yet effective addition to your wellness routine. It will complement your longer walks and contribute to your daily step count with ease.
Jessica Brantley-Lopez, MBA, RDN, Owner The Eat Well Studioalso gives the green light to walking for weight loss. She says that walking—which can vary from light to moderate intensity—can help you feel energized and keep your cortisol and blood sugar levels in balance. Plus, it “contributes to your daily energy expenditure—or, basically, the calories you burn—to promote weight loss,” he says.
Need some inspo in your quest to lose body fat and manage your weight? Look no further. Here, experts share 5 ways you can get walking inches closer to your goals.
The Takeaway
Taking a short walk around the house, office or block after each meal is a simple yet effective addition to your wellness routine. It will complement your longer walks and contribute to your daily step count with ease.
