How Much To Walk For Weight Loss

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Weight Loss

Weight loss is a journey. You’re not simply going to wake up thin and be healthy (at least not without lots of hard work) but by taking steps towards your goals, you can achieve them.

We all want to lose weight, but most of us just don’t know how. I’ve been there too and it can be frustrating trying numerous diets, exercise routines, and even hiring a trainer to no avail. It’s time for us to overcome our frustrations in order to make healthy lifestyle changes. This article will give you the tools you need in order to finally be able to make permanent lasting changes that result in losing weight once and for all.

Losing weight can be a difficult task, especially if your diet or workout routine isn’t working. You could try eating restrictive diets, counting calories or other methods, which may work but only temporarily. Do you really know whether or not you’ll be able to keep up with the rest of your life? Let us help you out and we’re not just talking about any old kitchen junk, we’re talking about some of the most effective kitchen appliances that will help you lose weight, without sacrificing too much time.

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How Much Should You Walk to Lose Weight 

Getting to and maintaining a healthy weight is a long-term commitment that must include lifestyle changes you can follow for the rest of your life.1 This includes eating a nutritious balanced diet and getting regular physical activity. 

Making good food choices and getting more exercise affects your calorie equation, or the number of calories you need to maintain your weight. To lose weight, you must create a calorie deficit by eating fewer calories, burning more calories, or both.

According to the Centers for Disease Control and Prevention (CDC), walking helps your body burn more calories. A 154-pound person burns 280 calories an hour walking at a moderate pace (3.5 miles per hour) and 460 calories an hour walking at a vigorous pace—4.5 miles per hour (MPH).

To lose weight walking, you need to walk at a moderate pace for 30 or more minutes at least 5 days a week. However, walking for longer periods of time at a more vigorous intensity can lead to better results. When walking for weight loss, going at a pace that increases your breathing and heart rate is more effective at helping you reach your goals than a casual stroll.

Just make sure you set walking goals you can meet. While vigorous walking leads to better outcomes, there’s nothing wrong with starting out at a pace that suits your current fitness level. Then, you can slowly increase the length or intensity of your walk as your fitness improves. Setting unattainable goals can set you up for failure, especially when it comes to weight loss.

How to Make Walking Part of Your Day

Walking is already part of your day and turning it into a form of exercise that helps with weight management doesn’t have to be complicated. You can even break up your walks into 10-minute increments if time is limited.

In fact, all bouts of activity count toward helping you reach your fitness goals; even something as small as walking up one flight of stairs instead of using the elevator provides benefits.5 Use a walking app or fitness tracker to monitor your progress. This can help you hit your walking goals, whether you’re aiming for 10,000 steps or 60 minutes a day.

Also, keep a pair of comfortable walking shoes in the car or a bag to ensure you are always ready to walk. And, bring a refillable water bottle with you throughout your day so that you can stay hydrated. Here are some additional tips for making sure walking is part of your day.

Park Far Away

Instead of parking as close to the door as possible, park at the far end of the lot. This not only helps you get in more steps, but saves you the frustration of finding that perfect parking spot right near the door.

Take the Stairs

Taking the stairs instead of the elevator can help you ensure you are getting in additional steps. What’s more, opting for the stairs instead of the elevator is a great way to get in more strenuous physical activity. 

Walk During Lunch

Use part of your lunch break to take a stroll through the office or around the community outside. To make it more enjoyable and to help you stay motivated, invite your co-workers and make your lunchtime walk more fun and social. 

Invite Friends to Hike Instead of Coffee

Getting together with friends is important for your mental and social well-being. Instead of meeting for coffee or lunch, make plans to check out the local hiking trails in your area.

Walk While You Wait

If you are too early for a healthcare provider appointment, take a walk around the block. Or, if you are waiting for your kids to finish baseball practice, go for a brisk walk around the field. Anytime you are waiting, think of it as an opportunity to get a walk in.

 The 6 Best Weight Loss Apps of 2022

Sample Walking Workouts

Adding more walks to your daily routine is a great way to boost physical activity. But when walking for weight loss, you may need to step things up a notch to reach your fitness goals. After getting the OK from a healthcare provider, try one or all of these walking workouts to keep your walks interesting and effective.

Treadmill Walking Workout

With a treadmill walking workout you never have to worry about the weather spoiling your exercise routine. Plan for a 30-minute workout. First, start with a 5 minute warm-up at a moderate intensity at about 3.5 MPH and no incline.6

Increase the incline to 3% and pace to 4.0 MPH and walk briskly for 5 minutes, then lower your incline to zero and pace back to moderate intensity and walk for 2 minutes. 

Raise the incline of your treadmill back to 3% and increase your pace to 4.2 MPH so you’re walking a bit faster. Stay at this pace and incline for 5 minutes and then go back to zero incline and a moderate pace for 2 minutes. Increase your incline to 3% and your pace back to a brisk walk at 4.0 MPH for 5 minutes.

Lower your incline back to zero and your pace to moderate intensity (3.5 MPH) for your 5-minute cooldown. As your fitness improves, increase the incline or speed of your walk. Make sure you keep your arms moving during your workout so you get the most benefits.6 Also, maintain good posture during your treadmill walk—head up and eyes forward—to reduce the risk of injury.

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High-Intensity Interval Walking Workout


High-intensity interval training (HIIT) is a type of workout that alternates between periods of intense exercise and followed by quick bouts of recovery. HIIT is an efficient way to get the health benefits of a moderate-intensity aerobic workout in a shorter period of time.7

A HIIT walking workout is similar to the treadmill workout, but one you can do anywhere. First, start with a 5-minute warm-up, walking at a pace that allows you to have a conversation without getting winded.8

Then increase your speed so you’re walking at a pace that makes having a conversation difficult.8 Continue at this faster pace for 2 minutes and then slow back down to a conversational pace for 2 minutes and repeat. Repeat this pattern five times, walking intensely for 2 minutes, followed by a 2-minute recovery.

Once you complete your HIIT walking workout, walk at a moderate pace for 5 minutes to cooldown. You can increase the duration of your HIIT walking workout as your endurance improves. 

Hill Walking Workout

It is no secret that walking uphill is hard. But a hill walking workout is a great way to change-up your workout routine. It not only tests your strength and endurance, but also works out different muscle groups.9

Start with a 5-minute warm-up walking on level ground. Then start your uphill climb. Use short steps, maintain a steady pace, and lean slightly into the hill at your ankles, keeping your torso over your hips.9

If you lean too far forward or backward when walking uphill, you throw your body off balance, putting yourself at risk of injury.9 Walk at a pace that allows you to carry on a conversation without gasping for breath. What goes up, must come down. When walking downhill, keep your torso upright, and bend at the knees. 

How Much Walking For Weight Loss: Walking One Hour A Day

How much walking a day to lose weight?

Once you have your monthly goals, you’ll need to figure out what that will look like on a daily basis to achieve your goal. 

A deficit of 3500 calories is equivalent to losing 1 lb of body fat, and a deficit of 7700 calories is equivalent to losing 1 kg of body fat. To calculate exactly how much walking you need to lose weight in kilograms or pounds, you need to account for a number of biological factors.

While the answer varies based on each person’s height, weight, gender, and age, the American College of Sports Medicine recommends 30 minutes of walking a day for general fitness. So to lose weight, you’ll need to walk more. 

The rough answer: Exercise at moderate intensity for 200-300 minutes per week. 

What does that look like?

Walk 1 hour per day for 4-5 days a week, with a total of about 4.5 hours each week. 

However, if you want to keep losing weight over time, you’ll need to increase that amount as you progress.

Related: Is There An Ideal Running Weight?

Gradually Increase Your Exercise Time

For example, you may find it challenging to reach this amount right now. But, as the weeks go by, your body will acclimate and you’ll find it easy. 

At that point, you’ll need to do one (or both) of two things: Either walk for longer amounts of time or increase the intensity of your exercise. 

If you choose to increase the amount of time, ASCM recommends that overweight or obese people (with a BMI of more than or equal to 30 kg/m2) progressively increase this level by 150 minutes per week. 

You can increase intensity by adding some resistance (hills), mixing in some strength training (bodyweight exercises or weightlifting), or incorporating some jogging into the daily walks. 

Did you know that it’s actually common to gain weight a little when you start off a new exercise regime? It’s often due to swelling and water retention as you start a new activity – luckily walking avoids many of these pitfalls.

200-300 minutes per week is a good rule of thumb if you’re ready to jump in and get started without too much planning. 

But if you want to tailor your plan with the highest accuracy, you’ll need to factor in your specific body type to calculate the numbers accordingly. 

Since you’ll need to burn more calories than you consume, you’ll need an idea of how many calories you burn in an hour. 

Keep in mind that that number will not only depend on your body type, but will also depend on they type of walking you’re doing – high intensity vs. low intensity, hills vs. flat ground, high altitude vs. low altitude, etc. 

But to keep things simple, take a look at this walking for weight loss chart to get a general idea.

Calories Burned In One Hour of Walking

WeightWalking at 3.5 mphWalking at 4 mphWalking at 4.5 mph
125 lbs / 57 kg240298356
155 lbs / 70 kg270334400
185 lbs / 84 kg300372444
215 lbs / 98 kg330408488
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Walking at 3.5 miles per hour would be roughly 17-18 minutes per mile. 

Walking at 4 miles per hour would be about 15 minutes per mile. 

Walking at 4.5 miles per hour would take about 13 minutes per mile. 

Any faster than 13 minutes per mile would most likely involve some light jogging, unless you are power walking. 

Taking this into consideration, you can assume that a 155-pound person walking 4.5 miles per hour will complete 4 miles in one hour of walking – burning around 334 calories.

Harvard Health calculates the correct calories needed for a woman who is 5 feet 4 inches tall and weighs 155 pounds. By multiplying her weight times 15 (the recommended process), she will need to consume 2,325 calories and walk the ASCM recommended amount of 30 minutes per day to maintain her current weight. 

If she wanted to lose 1-2 pounds per week, she would need to lower her calorie intake by 500-1,000 calories a day, coming to a total consumption of 1,325-1,825. However, if she walks for 1 hour a day at 4.5 mph, that calorie intake can raise by 650. 

To summarize: The average woman who weighs 155 pounds (70kg) and is 5’4” should walk 4 miles a day (1 hour of brisk walking) and should consume about 1,900 calories (or less) per day. 

How To Measure And Optimize Your Walking Speed

The easiest way to measure your walking speed: You should aim to walk at a brisk pace that allows you to talk with another person without losing your breath, but not sing. 

More accurate ways to measure your walking speed: Use a heart rate monitor. These are easy to come by, since they come with even the most basic smartwatches. 

Even if you don’t have a GPS watch, there are plenty of apps you can use that will track this for you.

Strava and Map My Run are popular and reliable. Either one will also tell you how many calories you’ve burned based on all the important factors: height, weight, age, and gender. 

Using one of these monitors will help you track your progress and analyze your progress accurately. 

How To Cut Calories Without Starving Yourself

There are plenty of ways to cut back your calories without feeling hungry or dissatisfied. 

Here are some ways to replace unhealthy, fattening foods with nutritious, less fattening alternatives. 

  • Replace meats like beef and pork with lean protein like salmon, chicken, or turkey. 
  • Replace white, processed carbohydrates (like white bread, rice, and pasta) with complex carbohydrates (like brown rice and pasta, beans, lentils, and oats). 
  • Substitute sugary, processed snacks for fruit. 
  • Include 1-2 cups of vegetables with lunch and dinner (they’ll fill you up and give you vitamins). 
  • Replace alcohol or soda with iced tea sweetened with honey or sparkling water with lemon. 

What If You Don’t Have Time For Walking An Hour A Day?

Well . . .you always have time for things you make time for. 

But that’s often easier said than done. And without a doable routine in place, you’ll quickly give up and all efforts will be for nothing. 

Many of us have families, work, social lives, and many other things begging for our time throughout the day.

So here are some great ways to make sure you get the proper amount of walking to lose weight. 

  • Mix in a bit of jogging with your walk. The faster you move, the more calories you burn, which shaves time off your required amount. You can start with one minute or even 30 seconds of jogging, and work your way up from there. 
  • Walk twice a day for 30 minutes each. Breaking the exercise into chunks can allow you to walk during your launch break, then have an after-dinner walk with your partner or a friend. 
  • Walk up hills: Increasing your resistance increases your calorie burning, which also shaves off some precious time. 
  • Train for a 5K: When you’re wondering, ‘How much walking for weight loss,’ this is one of the best ways to stay on track with an exercise routine.

    When you sign up for a race, you have extra motivation to stick with the plan until you reach the goal. 

    We’re particularly proud of our Couch to 5k plans ; they have you mixing jogging and walking in short bursts from the start!
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