• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Natalie's Health logo

  • RECIPES
    • Breakfast
    • Desserts
    • Dinners
    • Drinks
    • Smoothies
    • Snacks
    • Salads
  • SNACKS
  • BREAKFAST
  • DESSERTS
  • SMOOTHIES
  • HEALTHY LIVING
    • Healthy Living
    • Weight Loss
    • Motivation Monday
    • Seasonal Foods
  • ABOUT
    • ABOUT ME
    • PRESS & MEDIA
    • CONTACT

Home » Healthy Living » How To Lose Weight By Walking

How To Lose Weight By Walking

Published: May 9, 2018 · Updated: Jun 22, 2020 by Natalie · This post may contain affiliate links · 11 Comments

Walking has always been a simples form of exercise, and basically, everyone can do it. Plus, walking requires almost no equipment and it can be done more or less anywhere. Walking is not only good for WEIGHT LOSS but also for overall BETTER HEALTH. Here are 5 EASY ways you can lose weight by walking.

Ways To Lose Weight By Walking

Walking to lose weight is entirely possible. Just because you don't sweat-your-soul-out while you're doing simple walking exercise that doesn't mean you're not affecting your metabolism and makes you burn calories.

I'm a living proof that you CAN lose weight by walking! A couple of years back, when I started my healthy lifestyle, walking was the only form of exercise I could do. I was morbidly obese, and at that point, walking was the only form of exercise that I could perform. I followed few simple rules, and next thing I knew, I formed walking habit that helped me lose serious weight. 

Walking is one of the safest and simplest forms of exercise known today. Basically, everyone can do it. But walking is not only great for shedding pounds and inches from your body. It's great for toning our muscles and improving our overall health.

There are only two simple rules you need to understand if you want to start losing weight by walking:

  • you need to know how many steps you need to take every day,
  • you have to commit to this step count on a daily basis.

Simple, right?! Here's how you can lose weight by simply walking.

How To Lose Weight By Walking

1. Walk at least 10.000 steps / day

The number of calories you can burn by walking is determined by your body weight and walking pace. On average, if you walk at a pace of 4 miles per hour (a common pace), you can burn roughly 300 - 400 calories per hour. To lose weight the average person needs to take about 2,000 steps in the average mile.

1 Mile = 2,000 steps and 100 calories burned
1 Pound – 3,500 calories
1 Pound weight loss per week = 500 calorie deficit per day

Mathematic is simple here: to lose 1 pound per week, you need to add 10,000 steps to your day.

Remember, you don’t need to start with 10,000 steps right away. Begin walking three days per week for 15 to 20 minutes. Then gradually increase the frequency until you are walking 30 to 60 minutes per day every day of the week. Also, you don't need to hit 10,000 steps in one session. You can break your walking sessions into two sessions during the day.

2. Walk at a brisk pace

Brisk walking refers to your exertion rather than your speed - although according to the Centers for Disease Control and Prevention (CDC), a brisk walking pace is defined with 3.0 miles per hour or about 20 minutes per mile. But I like to measure my brisk pace with my heart rate and breathing rate. Let me put it this way - for your walking pace to be brisk, you need to be breathing harder than usual - you should be able to speak in full sentences, but not sing for example.

If you find your usual walking pace doesn't reach the level of brisk walking and you want to speed up, then work on your walking technique to increase your speed.

You can also swing your arms while walking - vigorous arm pumping not only speeds your pace, it also provides a good upper body workout. Arm swinging while walking cause you to burn 5 to 10 percent more calories.

Remember you get an added benefit of burning fat when you walk at a brisk pace for longer than 30 minutes at once after warming up.

3. Practice interval-walking

Walking faster isn't the only thing that burns calories. Changing the pace increases calorie-burn too. You don’t have to have to follow some speed plan, though. Just try walking as fast as you can and then slow down. Then, speed back up again and so on.

You can even do short jogging session, just to build up your heart rate - if you're in condition to do it of course.

4. Add walking uphill

Walking uphill, or upping the incline on the treadmill, or adding climbing to a staircase with your walking exercise will help you build more muscles, increase your heart rate and overall help burn more calories. That's a pretty good reason to add some incline intervals to your walks.

You can do uphill walking two to three days per week or you can add some incline walk into your everyday walk - that's if you have hill near place you walk or if you're doing walking on the treadmill.

5. Add strength training

Walking is a great way to lose weight, but to make sure that you aren’t losing metabolism-boosting muscle mass, you need to integrate strength training into your routine. Why? Well even when we are at rest, our body is constantly burning calories. In fact, 75 percent of the calories that we burn each day are being used up just keeping you alive. “Resting metabolic rate” is much higher in people with more muscle. So build up some muscles people!

You can either stop every 10 minutes during your walks to perform a few sets of pushups, lunges, or squats, or other bodyweight exercises or you can incorporate strength training into your morning routine.

Pair that extra strength training with 30 minutes of brisk walking once a day and you’ll start cutting down on your extra fat deposits in no time.

  • You may be interested to read this: How To Start Walking For Weight Loss 

------

You may want to lose weight fast, but losing excess body fat is often the real goal. And you can do that with walking - easely. Consistency in eating a healthy diet and enjoying exercise are what will keep you on course and get you to the finish line.

Establish a good exercise schedule and find joy in activities that will make you healthier at the end.

Do you practice walking daily? Have you tried any of these strategies? If so, how have they worked? What are your favorite tips for walking pounds off? Let me know in comments below. 

*** PIN for later ***

Ways To Lose Weight By Walking

  • Share
  • Pin
  • Tweet
  • Email

About Natalie

Natalie is health & wellness coach, with expertise in weight-loss, weight management, digestive health, mental wellbeing. She's passionate about helping others to live healthier and fulfilled lives. Natalie hopes to empower people to take charge of their well-being. She actively coach and writes about healthy lifestyle. Her articles have been featured in Shape, Men’s Fitness, Greatist, Pure Wow, Mashed, The Huffington Post, ELLE Magazine and more.

Want to feel happier and healthier?

Well, of course you do! ... Subscribe here and I'll pop in your inbox with NEW recipes and tips.


And don’t worry, I won't spam you. You can unsubscribe at anytime.
Please read my Privacy Policy and learn how I handle information you send me.

*Disclosure: This post may contain affiliate links which means if you make a purchase, I’ll make a small commission at no additional cost to you. Please know that I only link products that I recommend. Thank you for supporting Natalie’s Health!

Previous Post: « Monday Motivation #35
Next Post: Blueberry Pancake Casserole »

Reader Interactions

Comments

  1. Stacey McGregor says

    November 13, 2019 at 7:50 pm

    Great article. Walking moderately for 30-60 minutes can burn stored fat and calories and it can build muscles and speed up your metabolism.

    Reply
  2. Sam says

    May 24, 2018 at 9:06 pm

    Great piece of information over here.
    I think that if you want to stay fit and healthy, then it is important to exercise regularly. Walking is a great form of physical activity. It is one of the easiest forms of exercise. Trying to get more exercise by walking more often can help you burn more calories and reduce health risks.

    Reply
    • Natalie says

      May 26, 2018 at 4:23 pm

      I'm glad we are on the same page Sam. I totally agree.

« Older Comments

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

I'm Natalie, health & wellness coach with passion for making healthy food taste delicious and helping others discover the life-changing power of real food. On my blog, you'll find HEALTHY RECIPES using real ingredients + healthy living and weight loss tips to help you be healthiest happiest you. More about me!

LOOKING FOR SOMETHING?

FEATURED IN

CONNECT WITH ME

  • Email
  • Facebook
  • Instagram
  • Pinterest
  • Twitter

POPULAR POSTS

Lemon Turmeric Energy Balls full of beautiful citrus aroma enriched with healing spice - TURMERIC, and superfood - CHIA SEEDS. These immune boosting, refined sugar-free energy balls are rich in fibers and plant-based proteins. Perfect for everyday snacking. #vegan #glutenfree #healthy #turmeric #chia #lowcarb #nosugar #sugarfree #raw #nobake #balls | www.natalieshealth.com

Lemon Turmeric Energy Balls

Creamy Spicy Broccoli Soup served in a bowl topped with pumpkin seeds

Spicy Broccoli Soup

Strawberry Ginger Smoothie

Strawberry Ginger Smoothie

Creamy and energizing Coffee Breakfast Smoothie full of dark chocolate and coffee flavors. This smoothie is full of nutrients. Perfect meal to start the day! #nosugar #glutenfree #vegan #healthy #breakfast #smoothie #coffee

Coffee Breakfast Smoothie

Turmeric Latte with coconut milk and cinnamon

Turmeric Latte

Raw no-bake Carrot Cake Energy Balls made with all HEALTHY ingredients. These yummy bites are refined sugar-free, gluten-free and vegan. Perfect snack, a post-workout snack or simple dessert. | natalieshealth.com | #vegan #glutenfree #sugarfree #Easter #healthy #easy #whole30

Carrot Cake Energy Balls

Footer

FEATURED IN

Privacy Policy · Disclaimer · Copyright

Prepared with by Natalie. © Copyright 2016 - 2020 Natalies Health.