The free walking plan for weight loss is divided in three phases: the first phase to lose a few pounds, the second one to stabilize and reach your ideal weight and the third one to maintain your current weight. What if I told you that you could lose weight, feel great and free yourself with few tips for walking for weight loss. That’s what happened for me and many other people who have changed the way they eat.
The reason I created this free walking plan for weight loss was because there weren’t any resources out there to help me lose weight and I had to come up with my own home solution. If you are struggling with your weight loss plan, then you will love this great resource. Later in this article we will talk about the health benefits of walking but first Is walking good for weight loss?
Is Walking Good for Weight Loss?
For anyone who dreads intense HIIT home workouts, you’ll be pleased to hear they’re not the only option if you’re trying to lose body fat, and walking is a legit option for weight loss.
‘When it comes to walking for weight loss, movement, in general, is great – it’s all about energy balance,’ McGowan explains. In other words, you need to be expending more energy (calories) than you’re taking in. This is known as being in a calorie deficit.
‘Here’s a super simple way of looking at it,’ McGowan says. ‘When we’re trying to lose weight we need to be in a calorie deficit – this means burning more calories than we’re eating.’
Increasing our daily movement (through an activity we can perform for a sustained period, like walking) is a great way to increase daily calorie expenditure.
While any form of exercise will help you increase your daily calorie burn (some potentially in a shorter time), walking for weight loss is an accessible starting point for many people. It doesn’t require more than a very basic level of fitness and strength; it’s low impact and doesn’t necessitate any kit, save for perhaps some good footwear.
Exercise (and walking) isn’t the only strand of healthy weight loss, though and actually, it’s more efficient (and accurate) to create a calorie deficit through your nutrition.
How to eat if you’re walking for weight loss
Fortunately, we’ve got a veritable treasure trove of handy guides to help you lose weight by walking. The list starts with beginner-friendly help, progressing to more advanced. If you’re brand new to walking for weight loss, stick with steps 1 and 2.
- This is how many calories to eat a day if you want to lose weight
- Learn about everything about calorie deficits and how to stay in one
- Here’s everything you need to know about losing body fat
- For non-beginners, consider counting and calculating your macros
- If you’ve done step four, here are the best macros for fat loss
Is walking good for weight loss?
For anyone who dreads intense HIIT home workouts, you’ll be pleased to hear they’re not the only option if you’re trying to lose body fat, and walking is a legit option for weight loss.
‘When it comes to walking for weight loss, movement, in general, is great – it’s all about energy balance,’ McGowan explains. In other words, you need to be expending more energy (calories) than you’re taking in. This is known as being in a calorie deficit.
‘Here’s a super simple way of looking at it,’ McGowan says. ‘When we’re trying to lose weight we need to be in a calorie deficit – this means burning more calories than we’re eating.’
Increasing our daily movement (through an activity we can perform for a sustained period, like walking) is a great way to increase daily calorie expenditure.
While any form of exercise will help you increase your daily calorie burn (some potentially in a shorter time), walking for weight loss is an accessible starting point for many people. It doesn’t require more than a very basic level of fitness and strength; it’s low impact and doesn’t necessitate any kit, save for perhaps some good footwear.
Exercise (and walking) isn’t the only strand of healthy weight loss, though and actually, it’s more efficient (and accurate) to create a calorie deficit through your nutrition.
What to Know Before You Start Walking for Weight Loss
Hartsook says, “Before beginning any exercise regimen, be sure and discuss your goals with your doctor to ensure you are given a green light to begin.”
It’s also worth looking into your maximum heart rate for your age. According to Hartsook, a popular calculation is: 220 minus your age = Maximum Heart Rate (MHR). “Once you have calculated your MHR, you will want the intensity level of your walk to put you at 60% to 70% of your MHR. In other words, it’s not necessarily about how fast you walk, it’s about getting your heart rate up. Swinging your arms, increasing your steps per minute and consistent forced-exhale breathing helps push that heart rate.”
Tips for Walking for Weight Loss
Set a Goal
“Make it about more than just the scale,” says Hartsook. “Sign up for a local 5K event for a good cause. Having an end goal will keep you on task.”
Start Smart
If you are just starting a walking exercise routine, don’t be unrealistic and set out to walk 10,000 steps in one go. Increase incrementally to remain motivated and successful. For example, if you are comfortable walking for 30 minutes, consider bumping that number up to 45 minutes and becoming comfortable with that benchmark before increasing again.
Hydrate
The human body is largely comprised of water. Therefore, it’s especially essential that you remain hydrated throughout the day and rehydrate after returning from your walk. If you’re going on an extended walk, consider carrying a water bottle or wearing a hydration pack.
Gear Up
One of the biggest benefits of walking is that it requires minimal gear to get started. However, a good pair of walking shoes is essential to preventing injury while providing adequate support and cushion for your feet.
Hartsook adds, “If you are unsure what shoe to buy, visit your local running store for proper fit, size and shoe selection.”
Check the Weather
Weather changes can easily derail your plans to stay on task. To avoid this, check the weather each morning and plan accordingly. Download a local weather app that will allow you to gauge the weather trend for your workout window.
Also, dress appropriately for the weather. Hartsook suggests choosing lightweight fabrics and light-colored apparel for the warmer months while not forgetting to apply sunscreen and wearing a hat or visor to protect your face.
Get a Walking Buddy
Leash up your pup or “enlist a neighbor, friend or family member who will help keep you accountable and committed to reaching your goals,” Hartsook says.
Make a Playlist or Download an Audiobook
“Make yourself a good playlist by choosing songs with a high tempo (170 bpm) and motivating lyrics to help you push farther longer,” exclaims Hartsook. “Think about songs that make you smile and feel good. In other words, let the music help put a little pep in your step.” Or, consider downloading an audiobook or podcast to listen to while you walk.
Plan and Vary Your Route
Walking in your neighborhood can be convenient, but consider choosing a different route once or twice a week to avoid monotony. Also, downloading a fitness app to your phone or wearing a fitness tracker is a great way to track your progress.
Stretch
Stretching before and after your outing can prevent injury and increase flexibility. Search on YouTube for an easy (and free!) stretching routine that’ll make you feel limber.
Free Walking Plan for Weight Loss
McGowan designed this plan particularly for beginners who want to lose weight by walking. That said, even if you’re just looking to get your daily steps up, stick around – this plan is an effective way to help you build walking stamina. Plus, it helps to have a plan if you’re aiming for a higher step count.
Fun fact: 10k steps will require about 1 hour and 45 min of walking, McGowan says, but you can lose weight with 30-minute walks, so long as you do them regularly.
The best bit about this plan is that you don’t need to worry about how much walking to do to lose weight, McGowan has it sussed. So, scroll on and get ready for your month of walking more and feeling great!
Week 1
- Monday: 3 x 10-min walks, easy pace
- Tuesday: 30-min walk, brisk
- Wednesday: 30-min walk, easy pace + strength workout
- Thursday: 30-min walk, easy pace + strength workout
- Friday: 30-min walk, brisk + workout of your choice
- Saturday: 2 x 30-min walks, easy pace
- Sunday: 60-min walk, brisk
Week 2
- Monday: 3 x 20-min walks, easy pace
- Tuesday: 30-min walk, brisk + 1 x 15-min walk, easy pace
- Wednesday: 35-min walk, easy pace + strength workout
- Thursday: 35-min walk, easy pace + strength workout
- Friday: 30-min walk, brisk + workout of your choice
- Saturday: 2 x 40-min walks, easy pace
- Sunday: 75-min walk, brisk
Week 3
- Monday: 4 x 15-min walks, easy pace
- Tuesday: 30-min walk, brisk + 1 x 30-min walk, easy pace
- Wednesday: 40-min walk, easy pace + strength workout
- Thursday: 40-min walk, easy pace + strength workout
- Friday: 30-min walk, brisk + workout of your choice
- Saturday: 2 x 45-min walks, easy pace
- Sunday: 90-min walk, brisk
Week 4
- Monday: 4 x 20-min walks, easy pace
- Tuesday: 40-min walk, brisk + 1 x 30-min walk, easy pace
- Wednesday: 2 x 30-min walks, brisk + strength workout
- Thursday: 2 x 30-min walks, brisk + strength workout
- Friday: 30-min walk, brisk + workout of your choice
- Saturday: 2 x 60-min walks, easy pace
- Sunday: 105-min walk, brisk
Walk, easy pace: Think of this as one step up from a stroll. You shouldn’t be out of breath, and should still be able to hold a conversation.
Walk, brisk: ‘Up the your speed so it feels more like a workout,’ McGowan says. Walk with purpose and aim to raise your heart rate.
Do I need to do other workouts alongside walking for weight loss?
That depends – how soon do you want to hit your goals? Every little bit of movement helps. Resistance training also has the added benefits of increasing your muscle mass (meaning you’ll burn more calories at rest), and helping build stronger bones and joints.
If walking is all you’re after right now, no problem. Feel free to skip those recommendations. Instead, try to keep your daily movement up during the day (take regular breaks to stretch your legs, walk while on the phone, work standing up… you know the drill).
If you do want to tack on additional sessions, these can be anything from 20 – 45 minutes long. Not sure where to start? Allow us…
Health Benefits of Walking
“There are numerous benefits to beginning a walking regimen,” says April Hartsook, master coach, personal trainer and founder of the Want Different Do Different movement.
Aside from the visible changes that will become physically evident with a regular exercise program, some of the other benefits include:
1. Improving Heart Health
According to the American Heart Association, heart disease is the No. 1 cause of death in the United States. Research published in 2019 in Oxidative Medicine and Cellular Longevity suggests that getting active is one of the most effective things we can do to increase our cardiovascular health, and walking is one of the easiest ways to get moving.
2. Managing Weight
In addition to improving cardiovascular health, losing weight can also help decrease our risk of other chronic diseases like diabetes and certain forms of cancer.
3. Reducing Chronic Disease Risk
In addition to these life-changing benefits, Hartsook adds that the incentives don’t stop there: “Walking can help stop bone loss, boost immune function, ease joint pain, lower blood sugar, improve your overall mood and burn calories for weight loss.” In fact, a 2021 study found that walking just 20 minutes per day can help you live longer!