{"id":8829,"date":"2024-12-16T11:45:35","date_gmt":"2024-12-16T18:45:35","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=8829"},"modified":"2025-09-11T15:40:04","modified_gmt":"2025-09-11T21:40:04","slug":"walking-for-weight-loss","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2024\/12\/16\/walking-for-weight-loss\/","title":{"rendered":"Walking for Weight Loss"},"content":{"rendered":"

If you are walking for weight loss you have definitely chosen an ideal form of movement to do it with options to make your workouts even more successful. To learn more, scroll down to read this article from Maia Appleby<\/a>\u00a0and\u00a0Paige Smith<\/a><\/p>\n

\"Walking<\/p>\n

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Yes,\u00a0walking can help with weight loss<\/a>\u00a0\u2014 especially if your walks challenge you and you incorporate other healthy lifestyle changes, such as eating more healthfully.<\/p>\n<\/div>\n

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But is it the\u00a0best way to lose weight<\/a>? That depends on your fitness level.<\/p>\n

If you\u2019re overweight or just starting out,\u00a0walking<\/a>\u00a0can be a great way to\u00a0get started on your weight-loss journey<\/a>.<\/p>\n

It\u2019s free, it\u2019s simple, and it requires no special training or fitness prowess. It can also be enjoyable, especially if you have a chatty friend by your side or a fun podcast to listen to.<\/p>\n

For a fit person who can tolerate higher-intensity forms of exercise, walking isn\u2019t the most time-efficient form of exercise for burning fat.<\/p>\n

Walking is low-intensity, repetitive, and your body recovers from it quickly \u2014 basically, it\u2019s the opposite of\u00a0high-intensity interval training<\/a>.<\/p>\n

But a fit person can still benefit from walking as a relaxing addition to a more intense exercise routine \u2014 it\u2019s calming, it burns some calories, and it can be perfect for an active rest day.<\/p>\n

In short, walking is awesome. Here\u2019s what you need to know about walking and weight loss.<\/p>\n<\/div>\n

\"Can<\/p>\n

How Much Exercise Do You Need?<\/h2>\n

Even if you\u2019re not actively trying to lose weight, you need to move often to maintain a healthy body.<\/p>\n

According to the CDC<\/a>, adults should get 150 to 300 minutes of moderate-intensity aerobic exercise per week, or 75 to 150 minutes of vigorous exercise.<\/p>\n

Walking briskly<\/a>\u00a0\u2014 between 2.5 and 4.0 mph \u2014 is considered a moderate-intensity exercise.<\/p>\n

Exercising for 150 minutes may sound daunting, but that averages out to a brisk 30-minute walk, five days per week.<\/p>\n

You can walk\u00a0up to two miles<\/a>\u00a0in that time maintaining a moderate pace.<\/p>\n

If you have a busy schedule<\/a>, you can also break it up into smaller chunks \u2014 like 15 minutes, twice a day, five days per week.<\/p>\n

It all counts, as long as it adds up to the recommended amount of exercise.<\/p>\n

The Benefits of Walking for Weight Loss<\/h2>\n

In general, the key to fat loss is to\u00a0expend more calories than you consume<\/a>.<\/p>\n

What you eat is the biggest factor in that equation, but exercise \u2014 including walking \u2014 can burn additional calories and help to create a calorie deficit.<\/p>\n

\u201cWalking is an easy and effective way to increase your daily activity level and burn more calories if you\u2019re overweight, sedentary, or just beginning your weight-loss journey,\u201d says Trevor Thieme, C.S.C.S.<\/p>\n

Here are a few of the key benefits of walking.<\/p>\n

1. Lose weight without losing muscle<\/h3>\n

Research suggests walking regularly can help you\u00a0shed fat and keep it off<\/a>\u00a0in the long term.<\/p>\n

And a\u00a0review of research<\/a>\u00a0found that endurance exercises like walking \u201chelp preserve muscle mass during weight loss.\u201d<\/p>\n

2. Burn calories<\/h3>\n

The precise number of calories you\u2019ll burn through walking depends on a variety of factors, including your height, weight, pace, terrain, and genetics.<\/p>\n

But the average 150-pound person can expect to burn around\u00a0136 calories in 30 minutes<\/a>\u00a0of brisk walking.<\/p>\n

3. Improve your mood<\/h3>\n

A\u00a0study<\/a>\u00a0on a small group of young adults found that just 10 minutes of brisk walking could have mood-enhancing benefits.<\/p>\n

4. Get a low-impact workout<\/h3>\n

Because walking is low-impact, it\u2019s also an ideal activity for people who are recovering from an injury and can\u2019t dive back into high-intensity exercise right away.<\/p>\n

How to Lose Weight by Walking<\/strong><\/h2>\n

\"Can<\/p>\n

When it comes to weight loss, Thieme says, nutrition is key \u2014 but you\u2019ll see results even faster if you combine healthy eating with regular exercise, like walking.<\/p>\n

\u201cCleaning up your diet<\/a>\u00a0should always be your top priority if your goal is weight loss,\u201d says Thieme. \u201cBut combining walking with healthier eating habits can help you shed pounds faster than dieting alone \u2014 especially if you don\u2019t limit those additional daily steps to workouts.\u201d<\/p>\n

Make it a goal to walk more throughout the day \u2014 not just during your workouts.<\/p>\n

To get at least\u00a010,000 steps per day<\/a>\u00a0(don\u2019t worry \u2014 that includes the steps you get during your workout!), Thieme recommends the following small but impactful changes:<\/p>\n