Walking for Weight Loss: Can It Help You Shed Pounds Effectively?
8 min read | June 27, 2024
At the end of 2023, I found myself carrying some extra weight, a consequence of working from home. Determined to make a change in 2024, I explored gym memberships, but none fit my budget.
This left me with two choices: accept a sedentary lifestyle or find an affordable, effective way to lose weight. I chose the latter—walking. If you’ve dismissed walking as a weight-loss tool, this article will change your perspective.
Let’s dive into the science and strategies behind walking for weight loss.
How Walking Promotes Weight Loss
Walking is a low-impact, moderate-intensity exercise that helps you burn more calories than you consume, the cornerstone of weight loss. A 2019 study revealed that individuals who walked for 25 minutes twice daily over six weeks experienced significant fat reduction and weight loss.
Walking also targets belly fat, which is linked to serious health conditions like heart disease, type 2 diabetes, and even dementia. The rhythmic motion of walking reduces waist circumference while preserving muscle mass, making it an effective tool for shrinking stubborn belly fat.
In 2014, obese women who walked 50-70 minutes daily, three times a week for 12 weeks, burned more belly and body fat compared to those who remained inactive.
How Fast Can You Burn Calories by Walking?
The number of calories burned while walking depends on factors like age, sex, weight, walking intensity, and duration. On average, walking 1.6km (or 2,000 steps) burns 90-100 calories. By walking 10,000 steps daily, you can lose approximately 3,500 calories (or 10 pounds) in ten weeks.
According to the Center for Disease Control and Prevention (CDC), adults should aim for 150 minutes of moderate-intensity exercise weekly. Walking 10,000 steps typically takes about one hour and 40 minutes, depending on your pace and stride length. Hitting this target three times a week can help you meet the CDC’s fitness recommendations.
Tips for Effective Weight Loss Through Walking
Walking requires no special skills or expensive gym memberships, but consistency is key. Here are some practical tips to make walking a sustainable part of your weight-loss journey:
Join a Walking Group
Walking with others fosters accountability and motivation. Nutrition expert Olajumoke Osunsanya of Khairo Diet suggests walking with friends or family. Not only does this keep you motivated, but it also provides an opportunity to bond.
Make Walking Enjoyable
Walking can feel monotonous, but adding fun elements like listening to music or walking your dog can make it more engaging.
Track Your Progress
Monitoring your steps and progress is crucial. Use tools like smartwatches, pedometers, or apps like Google Fit. These tools help you set goals, track heart rate, and measure the impact of your efforts.
Fitness coach Bode Agbe-Davies recommends journaling your workouts. “Celebrate milestones, whether it’s reaching a new distance or consistently meeting your step goal,” she advises.
Set Realistic Goals
While 10,000 steps is a popular target, it’s essential to start with a manageable goal. Gradually increase your steps as your stamina improves.
Increase Intensity
To maximize calorie burn, incorporate higher-intensity walking. Walking uphill or adding resistance exercises like squats and pushups can elevate your heart rate and boost fat loss.
Focus on Posture and Gait
Proper posture and gait improve walking efficiency. Keep your head up, shoulders relaxed, and core engaged. Strike the ground with your heels and take moderate strides for better propulsion.
Should You Eat Before or After Walking?
For walks under an hour, eating beforehand isn’t necessary. However, if you plan to walk longer, consider a light meal rich in carbohydrates, proteins, and fruits. Avoid heavy, fried, or processed foods before walking.
Post-walk meals are optional for short walks but can help replenish energy after longer sessions. Opt for nutrient-dense foods like lean proteins, whole grains, and vegetables.
FAQs About Walking for Weight Loss
How long should I walk to lose weight?
Aim for at least 30 minutes of brisk walking five times a week. This can help you burn around 150 calories per session.
Is walking better for weight loss than running?
Running burns more calories in less time, but walking is gentler on the joints and equally effective for long-term weight management.
Can walking reduce belly fat?
Yes, walking helps shrink waist circumference and targets visceral fat, which is linked to various health risks.
Do I need special equipment to start walking?
No, all you need is a comfortable pair of shoes and a willingness to move.
How can I stay motivated to walk regularly?
Set achievable goals, track your progress, and walk with friends or family to stay accountable.
References
- Center for Disease Control and Prevention (CDC)
- World Health Organization (WHO)
- Google Fit App
By incorporating these strategies and insights, walking can become a powerful tool in your weight-loss journey. Whether you’re a beginner or looking to enhance your routine, this guide provides everything you need to succeed.