Can You Lose Weight Just By Walking?

by | Jan 3, 2023 | 0 comments |

Is all you need to do to lose weight is simply to walk?  YES!***  Caveat that with keeping in a caloric deficit and watching your macros, and YES is the answer.  In the summer of 2022, a couple of us decided to try something new, and skip the cardio, and focus on walking.  We strived to maintain a minimum of 15,000 steps per day, tracked with an Apple Watch, and the Pedometer++ app.  The results were amazing.  By just walking, and eating right, we were able to cut our body fat percentages down from the mid-20’s to mid to low teens in some cases.

Walking is a simple, low-impact exercise that can help you lose weight and improve your overall health. It is easy to do, requires no special equipment, and can be done almost anywhere. In fact, you may already be incorporating walking into your daily routine without realizing it – walking to work or the store, taking the stairs instead of the elevator, or going for a leisurely stroll through the park all count as walking. By making a conscious effort to incorporate more walking into your day, you can significantly boost the weight loss and health benefits you experience.

One of the main ways that walking can help you lose weight is by burning calories. The number of calories you burn while walking depends on several factors, including your weight, the distance you walk, and the speed at which you walk. On average, a person who weighs 150 pounds will burn about 100 calories per mile walked at a moderate pace. This means that if you walk for 30 minutes at a moderate pace, you could burn about 50 calories. You can use an online calculator or app to determine the number of calories you burn while walking based on your specific weight and walking pace.

Calorie Deficit

To lose weight, it is important to create a calorie deficit, which means that you need to burn more calories than you consume. By adding walking to your daily routine, you can increase the number of calories you burn, which can help you lose weight. For example, if you currently burn 2,000 calories per day and aim to consume 1,800 calories per day, you will create a 200 calorie per day deficit. This can add up to a weight loss of about one pound per week. Of course, the actual amount of weight you will lose will depend on your individual circumstances, including your starting weight, diet, and other factors.


In addition to burning calories, walking can also help you lose weight by improving your overall fitness level. As you walk, your muscles, including your leg muscles, heart, and lungs, will become stronger and more efficient. This can make it easier for you to do other physical activities, such as running or biking, which can help you burn even more calories. Regular physical activity has also been shown to improve cardiovascular health, strengthen bones, and improve flexibility and balance.

Walking can also help you lose weight by reducing stress and improving your mental health. Exercise, including walking, has been shown to reduce stress and improve mood. When you are feeling stressed or anxious, it can be tempting to turn to unhealthy coping mechanisms, such as overeating or skipping workouts. By incorporating walking into your routine, you can improve your mental health and reduce the risk of turning to unhealthy behaviors. Exercise has also been shown to improve sleep quality, which can further contribute to weight loss and overall health.

To get the most weight loss benefits from walking, it is important to make it a consistent part of your routine. Aim to walk at least 30 minutes per day, and gradually increase the distance and intensity as you become more fit. You can also vary your walking routine by trying different routes, walking with a friend, or listening to music or a podcast to make it more enjoyable. It is also important to wear comfortable, supportive shoes and to pay attention to your posture and form as you walk.

In addition to the weight loss benefits of walking, it is also important to consider the impact of your diet on your weight loss efforts. While exercise is an important part of a healthy lifestyle, it is not the only factor that determines weight loss. A balanced diet that is rich in whole, unprocessed foods and low in added sugars, salt, and unhealthy fats is crucial for maintaining a healthy weight. By combining regular walking with a healthy diet, you can optimize your weight loss efforts and improve your overall health.

One way to improve the effectiveness of your walking routine for weight loss is to incorporate intervals of higher intensity activity into your walks. This is known as interval training and can help boost your calorie burn and improve your fitness level. For example, you could walk at a moderate pace for a few minutes, then increase your pace to a brisk walk or jog for one minute before returning to your moderate pace. You can repeat this pattern for the duration of your walk, or you can choose to do intervals of higher intensity activity for a certain amount of time, such as 10 minutes. Interval training can be a great way to add variety to your walking routine and make it more challenging.

Another way to boost the weight loss benefits of walking is to use it as an opportunity to be more mindful of your surroundings and engage in other healthy habits. For example, you can use your walks as a time to practice deep breathing and relaxation techniques, or you can use them as an opportunity to be more present and aware of your surroundings. You can also use your walks as a chance to get some fresh air and sunshine, which can have numerous health benefits.

Wrap Up

In conclusion, walking is a simple and effective way to lose weight and improve your overall health. By adding it to your routine and making it a consistent part of your day, you can burn calories, improve your fitness level, and reduce stress and improve your mental health. By incorporating intervals of higher intensity activity and engaging in other healthy habits during your walks, you can further boost the weight loss benefits of walking. Remember to also focus on a healthy diet as part of your weight loss efforts. With a little bit of effort and consistency, walking can be a powerful tool in your weight loss journey.

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