How Much Walking Should I Do To Lose Weight Calculator – Medically Reviewed by Alissa Palladino, MS, RDN, LD, CPT, Nutrition, Personal Training — Helen West, RD — Updated June 28, 2021
This is because fitness can reduce the risk of health conditions such as heart disease, diabetes and cancer (
How Much Walking Should I Do To Lose Weight Calculator
In addition to helping you live a longer and healthier life, exercise can also be beneficial in managing your weight (
How Much Do You Really Need To Walk To Lose Weight?
Fortunately, walking is a great form of physical activity that is free, low-risk, and accessible to most people (
In fact, walking isn’t just good for you—it’s one of the easiest forms of exercise to incorporate into your daily routine.
Your body needs energy (in the form of calories) for all the complex chemical reactions that allow you to move, breathe, think and function.
However, daily calorie needs vary from person to person and are affected by things like age, height, weight, gender, genes and activity level.
Pound Weight Loss From Walking
However, modern living and working environments can mean that you spend a large part of your day sitting, especially if you have an office job.
Unfortunately, a sedentary lifestyle can not only contribute to weight gain, but can also increase the risk of health problems (
Trying to get more exercise by walking more often can help you burn more calories and reduce these risks (
In fact, walking a mile (1.6 km) burns about 100 calories, depending on your gender and weight (
Can Walking Help In Weight Loss?
One study measured the number of calories burned by people of average fitness level after walking at a brisk pace of 3.2 miles (5 km) per hour or running at a speed of 6 miles per hour for about a mile. The results showed that those who walked at a brisk pace burned an average of 90 calories per mile (
Additionally, although running burned significantly more calories, it only burned about 23 more calories per mile, on average, meaning that both forms of exercise contributed significantly to the number of calories burned.
To increase the intensity of your walking and burn even more calories, try walking on trails with hills or gentle inclines (
Summary Walking burns calories, which can help you lose weight and keep it off. In fact, walking just one mile burns about 100 calories.
How Many Steps Should I Walk In A Day, How Many Steps Are In A Mile And How Many Calories Do I Burn In A Day?
This can be counterproductive as muscle is more metabolically active than fat. This means more muscle helps you burn more calories each day.
Maintaining muscle mass helps reduce the drop in metabolism that often occurs with weight loss, making your results easier to maintain (
In addition, regular exercise can reduce age-related muscle loss, helping you maintain more muscle strength and function in later years (
Summary Walking can help prevent the muscle loss that can occur when you cut calories to lose weight. This helps minimize the drop in metabolic rate that occurs when you lose weight, making the pounds easier to keep off.
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Storing a lot of fat around the waist is linked to an increased risk of diseases such as type 2 diabetes and heart disease (
In fact, men with a waist circumference greater than 40 inches (102 cm) and women with a waist circumference greater than 35 inches (88 cm) are considered to have abdominal obesity, which is considered a health risk.
One of the most effective ways to reduce belly fat is to regularly engage in aerobic exercise, such as walking (
In one small study, obese women who walked 50-70 minutes three times a week for 12 weeks, on average, reduced their waist circumference and body fat. Fat directly under the skin (subcutaneous) and fat hidden in your abdominal cavity (visceral) were significantly reduced in the exercise group compared to the control group (
What Happens If You Walk (30 Min Per Day)
Another study found that calorie-controlled dieters who walked for 1 hour five times a week for 12 weeks were able to lose inches from their waists, as well as more body fat, compared to those who followed the diet alone.
Summary Regular participation in moderate-intensity aerobic exercise, such as walking, is associated with lower levels of abdominal fat.
In fact, physical activity has been shown to improve your mood and reduce feelings of stress, depression, and anxiety (
It does this by making your brain more sensitive to the hormones serotonin and norepinephrine. These hormones relieve feelings of depression and stimulate the release of endorphins, which make you feel happy (
Lose Weight By Walking. How Walking Can Help In Weight Loss?
This in itself is a great benefit. However, if you experience an improvement in your mood when you walk regularly, it may also make it easier to maintain the habit.
Additionally, some studies have shown that if you enjoy physical activity, it may make you more likely to continue doing it (
People tend to exercise less if they don’t enjoy it, which may be because exercise is too physically demanding (
This makes walking an excellent choice as it is a moderate intensity exercise. This will likely motivate you to walk more, rather than giving up.
Walking For Weight Loss: 8 Tips To Burn Fat
Summary Regularly engaging in exercise you enjoy, such as walking, can improve your mood and give you more motivation to keep doing it, which in turn supports weight loss.
Regular exercise, such as walking, not only helps increase the amount of energy you burn each day, but also helps you build more lean muscle so you burn more calories, even at rest.
In addition, engaging in regular moderate-intensity exercise, such as walking, can improve your mood, making you more likely to stay active long-term.
The review estimated that to maintain a stable weight, you should walk for at least 150 minutes per week (
Walking: Does It Help You Lose Weight?
However, if you’ve lost a lot of weight, you may need to exercise more than 200 minutes a week to keep it off (
In fact, studies have shown that people who exercise the most are usually the most successful at maintaining weight loss. while people who exercise less are more likely to regain weight (
Incorporating more walking into your day can help you increase the amount of exercise you get and contribute to your daily activity goals.
It is therefore recommended that people engage in at least 150 minutes of moderate-intensity exercise per week.
Is Walking Or Running Better For Weight Loss?
In terms of walking, this means walking about 2.5 hours a week (at least 10 minutes at a time) at a brisk pace. The above exercise has additional benefits for your health (and your weight) and further reduces your risk of disease.
Walking more often can help you lose weight and belly fat, as well as provide other great health benefits, including reduced risk of disease and improved mood.
If you want to better manage your weight, combining increased physical activity with a balanced, nutrient-dense diet provides the best opportunity to help you reach your goal.
Our experts are constantly monitoring the health and wellness space and we update our articles as new information becomes available. Starting a weight loss plan can seem like a daunting task, but exercise combined with a carefully planned diet can help speed up the process. And while quick weight loss may seem out of reach, exercise will definitely make things work.
How Walking Can Help You Lose Weight And Belly Fat
Walking works because it’s a passing exercise. It’s easy to do! People need feedback and reassurance that the things they are doing lead to success. Walking is easy for most people and can be done anywhere and fit into almost any schedule.
Books like The Power of Habit teach you that small habits can turn into big success. When you finish your walk and say to yourself, “It wasn’t that hard,” it reinforces a good habit and prepares you for tomorrow.
How many steps or miles can you walk in a day? The CDC says 10,000 steps a day should be the daily goal for people to stay healthy, though other findings in the Journal of the American Medical Association suggest that as little as 8,000 steps a day could lead to lower mortality.
Either way, using apps and watches to track fitness or walking can help you stay motivated and have fun while meeting your goals. Here are just a few apps or watches that can help. (but we’re kind of biased), Pokemon-Go, Fitbit, Apple Watch, and Strava are just a few of the apps that help you stay active.
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It’s easy to fit walking into your routine, and most people can increase their total slowly without putting too much strain on their bodies. The old saying goes that you have to start somewhere and walking certainly does.
Start by making it a goal to get most of your steps outside in the morning before the day is full. You know before your brain knows what you’re doing and then at the end of the day you get bonus miles if you have time. If you’re a night person, flip your schedule and make it work for you.
Fresh air, vitamin D from the sun, and exercise are like a triple whammy for health. Although it may be a
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