Determined to lose a few pounds? Chances are, you’ll be better served hitting the pavement instead of scrolling through social media in search of the latest diet fad. Something as simple as walking for weight loss is not only possible, but extremely effective.
Ahead, experts tell us how and why it works. Plus: the must-know walk for weight loss tips and tricks.
5 Benefits of Walking for Weight Loss
While you might be led to believe that you need to huff, puff and sweat buckets to get an effective weight loss workout, that’s actually far from the truth.
According to Kaitlyn Comeau, RD, PN1-SSRregistered dietitian and group fitness instructor in Nova Scotia, Canada, walking may be the most underrated method of exercise out there. “Walking can be an effective way to lose weight, especially when done consistently and in conjunction with a balanced diet,” she explains. “It’s another tool in the weight loss toolbox—and one with low impact, making it a great choice for many.”
1. Walking burns calories
To lose weight, you need to create a calorie deficit. Walking, whether at a leisurely or brisk pace, can help you get the job done. “The number of calories burned depends on several factors, such as walking speed, duration and body weight,” he explains. “In general, an adult could burn 100 to 200 calories with a 30-minute brisk walk.” (Not a bad deal for breakouts that many of us already have during our commutes, shopping, or going out to lunch.)
2. Walking has a positive effect on glucose levels
“Regular walking helps improve insulin sensitivity, making it easier for the body to manage blood sugar levels,” Comeau continues. “This is vital to prevent energy crashes and manage hunger.”
PS Healthy glucose levels are important for both weight management and general health. If you’re looking for some extra help on the blood sugar front, check out HUM’s Best of Berberine. Berberine (which has been likened to ‘Nature’s Ozempic’) supports healthy glucose and cholesterol levels, as well as promotes a healthy gut microbiome.
3. Walking supports hormonal balance
Getting your steps in can also keep a variety of hormones in check that can support your weight loss journey. “Walking lowers levels of the stress hormone cortisol, which can reduce cravings for high-calorie, comfort foods,” says Comeau. Additionally, he says that walking can decrease hunger hormones and increase satiety hormones (aka ghrelin and leptin, respectively).
4. Walking promotes bone and muscle health
“Walking is also a weight-bearing activity, which means it boosts your bone and muscle health, which is vital for women,” she says. Brigitte Zeitlin, MPH, RD, CDNfounder of BZ Nutrition. When it comes to weight loss, he adds, more muscle means more calories burned — whether you’re resting, walking or going about your daily life.
5. Walking boosts mental health and general well-being
Walking won’t just help you lose weight. It can also help you get more feel-good hormones and sleep better, Zeitlin says. “In turn, this helps us better manage food cravings, overeating, and emotional eating: things that usually weigh us down,” she shares. (The added benefits of walking in the form of vitamin D and fresh air have those who walk outdoors versus the treadmill, but you can’t go wrong either way.)
Walking too promotes healthy aging and flexibility. In short, it’s a form of movement you’ll want to prioritize over the years, even after you reach your goal weight.
How to walk the path to weight loss
“For those looking to rely on walking as their primary form of cardio for weight loss, consistency and progression are key,” says Comeau. Here are the experts’ top tips and tricks.
Put the Time
Comeau suggests aiming for at least 150 to 300 minutes of moderate-intensity walking per week (ie, 30 to 60 minutes per day) for at least 5 days. “For more significant weight loss, extending your walks to 90 minutes daily can be beneficial,” she explains.
Zeitlin adds that you can break them up into intervals that work for you on a given day—say, extending your morning commute on some days or taking a few extra laps around the block after dinner on others.
“Find a routine that fits your lifestyle,” advises Comeau. “My personal favorites are first thing in the morning to start my day with sunlight and short walks after meals.” Bonus: The former helps regulate your circadian rhythm (for energy during the day, better sleep at night, and more balanced hormones) while the latter helps with digestion and blood sugar.
Keep your pace
It can be helpful to track your walking for your weight loss journey through minutes/hours and step counting (the latter of which Zeitlin cites as at least 8,000 steps to boost overall health). However, you may eventually want to pick up the pace to speed up your cardiovascular performance and calorie burn even more.
“Start at a comfortable pace and gradually increase your speed to a brisk walk (3.5 to 4 mph),” advises Comeau. At this rate, your breathing should be noticeable, but you should be able to comfortably hold a conversation. “If you’re looking for more intensity, add short bursts of brisk walking intervals where you walk at a near-jogging pace for 1 to 2 minutes, followed by a slower recovery pace for 3 to 4 minutes,” he continues. (FWIW, when I do my own hot rides with the girls down the hall, this kind of interval work helps my stamina so I don’t go out too early.)
Go hiking or add incline
When it comes to walking, hikes and uphills make my heart sing in more ways than one. Personally, I like the added challenge and know it will give me even better results—including arguably burning more calories—in less time than just walking on flat land.
“Walking on varied terrain, such as trails or sand, engages more muscles and increases tension,” she adds.
Keep some numbers
If you’re a bit of a type-A freak and love precision (just me?), Zeitlin says you can do a little mental math to determine exactly how much you need to walk to lose weight. He reminds us that the average person burns about 100 calories per mile and that one kilogram is 3,500 calories. Basically, that means the average person needs to walk 35 miles to burn a pound, so you might want to aim to walk 35 miles a week to lose a pound a week.
“Again, you might burn a little less or a little more than 100 calories per mile depending on your current weight,” he shares. However, this figure can help you keep your goals in check and your weight loss journey on track.
Stay Consistent
Again, consistency is crucial to achieving almost any goal. “While some people may see initial results within 2 to 4 weeks, sustained weight loss and improved fitness typically take 8 to 12 weeks,” explains Comeau. However, these schedules depend on your walking regularity and effort—not to mention your diet, health status, and other critical factors.
Pair walking and strength training
While walking is a great idea whether you want to lose weight or maintain good health, so is strength training.
“Adding strength training 2 to 3 times a week helps build lean muscle mass, which increases your resting metabolic rate,” Comeau states. Again, this means you’ll burn more calories even when you’re not exercising. Amazing, dear? “Strength training also helps preserve muscle during weight loss, ensuring that most of the weight lost comes from fat rather than muscle,” he continues.
The Takeaway
Walking for weight loss can be a powerful and effective way to lose weight — not to mention safe and easy to fit into even the busiest of schedules. However, your best bet is to tweak other parts of your routine at the same time.
“While walking is a great starting point for weight loss, combining it with strength training and a balanced diet is critical to long-term success and will give you more bang for your buck,” explains Comeau. “That said, no amount of exercise can overcome a poor diet.”
With this in mind, both Comeau and Zeitlin advise:
- Prioritizing protein at every meal to promote satiety, weight management and muscle recovery
- Stay hydrated (not just because thirst can be mistaken for hunger)
- Pay attention to portion control and hunger cues (essentially eat smarter, not necessarily more, to curb increased hunger from exercise)
Zeitlin also emphasizes proper nutrition before and after your rides. “Nourish yourself for it the way you fuel every workout, drink plenty of water and snacks, and hydrate within 30 minutes of walking,” she advises. “A great post-ride snack would be protein and fruit (eg a cheese stick and grapes or an apple with nut butter).
Last but not least, nutritionists emphasize the importance of good sleep. Doing this will not only keep your cravings at bay, but boost your mood and energy—and therefore your motivation to walk toward weight loss and better health.
