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As I put on my old sneakers and stepped out, I thought back to a year ago. I was struggling with my weight and felt stuck. But then, walking changed everything. It became my go-to move for losing weight, and I’m here to tell you why.
If you’re starting your weight loss journey or want to boost your fitness, these walking workouts are perfect. Experts say you should do 150 to 300 minutes of moderate walking each week1. Or, aim for 75 to 150 minutes of harder activity for even better results1. Adding strength training two times a week is also a smart move1.
By mixing walking and strength training, you’ll see big benefits. You’ll sleep better, feel less anxious, and enjoy a better life. Plus, you’ll lower your risk of heart disease, high blood pressure, and diabetes.
Ready to kickstart your weight loss journey? Begin by setting small, achievable goals today, and watch how they add up to big results. Start now and feel empowered to take control of your health.
Key Takeaways
- Walking is a low-impact, accessible exercise that can burn a significant number of calories for weight loss.
- Incorporating strength training alongside walking can boost muscle tone and calorie burn.
- Developing a well-designed walking plan can help you achieve the recommended activity levels for optimal health and weight loss.
- Walking workouts can improve mental health by reducing stress, increasing mindfulness, and alleviating symptoms of depression and anxiety.
- Pairing walking with a balanced diet is key for sustainable weight loss and overall wellness.
The Benefits of Walking for Weight Loss
Walking is a great way to lose weight because it’s easy and doesn’t put a lot of strain on your body2. It can burn about 90 calories per mile when you walk fast2. Walking a mile also burns around 100 calories, depending on your sex and weight2.
Walking isn’t just good for burning calories2. Studies show that walking for an hour, five times a week, can help shrink your waist and reduce body fat2. To keep your weight stable, you should walk at least 150 minutes each week2. Walking more than 200 minutes a week can help you keep the weight off2. People who exercise a lot tend to keep the weight off better2.
Walking regularly can also help you keep your muscles from getting smaller during weight loss2. Walking for at least 2.5 hours each week at a good pace can help you lose weight and get healthier2.
Low-impact, Accessible Exercise
Walking is great for losing weight because it’s easy and doesn’t hurt your joints much3. It’s better than running because it’s easier on your body3.
Calorie Burning Potential
Walking is a great way to burn calories3. Studies show that wearing a weighted vest while walking can make you burn more calories3. Walking uphill can also make you burn about 13% more calories3.
To get the most out of walking for weight loss, try walking uphill or on an incline a few times a week3. Aim to walk 10,000 steps a day, which is about 5 miles, to help you lose weight3.
“Walking can help burn body fat, including fat around the waist and within the abdominal area, indicating its effectiveness in reducing belly fat.”
By adding these tips to your walking routine, you can make the most of this easy exercise to reach your weight loss goals. Learn more about the amazing benefits of a proven weight loss diet.
Start fueling your body with nutritious, low-calorie drinks that support your goals. Swap out sugary beverages today and feel the benefits. Your healthier future starts with a single choice.
Creating a Walking Plan for Weight Loss
Creating a walking plan is key to losing weight. It’s important to be consistent and mix up your walks. Try short 30-minute walks, longer 60-minute ones, and interval training to keep things interesting4.
Start slow if you’re new to exercise. Begin with 10-15 minute brisk walks, 2-3 times a week. Then, increase the time and how often you walk as you get fitter5.
Make sure to add strength training to your routine, at least twice a week. This will help boost your metabolism and support weight loss4. You can also try walking with a weighted vest or backpack to burn more calories4.
A good walking plan should fit your fitness level, health, and lifestyle. By being consistent and trying different types of walks, you’ll reach your weight loss goals4.
“Walking is the best possible exercise. Habituate yourself to walk very far.”
– Thomas Jefferson
Listen to your body when making your walking plan. Adjust the intensity and how long you walk as needed. This will keep you motivated and seeing progress5.
Adding a balanced diet to your walking routine helps with weight loss. Eat a variety of nutrient-rich foods and drink plenty of water to fuel your body for your walks5.
With a good walking plan and staying consistent, you’re on your way to a healthier life. Remember, losing weight takes time, so be patient and celebrate your successes5.
Staying Motivated and Consistent
Keeping up motivation and consistency is key for losing weight by walking. Setting realistic goals and tracking your progress keeps you on track and shows the results of your hard work6. Walking is great for losing weight because it boosts your metabolism and helps you burn more calories6.
Setting Realistic Goals
Begin with goals you can reach, like walking more or doing it harder. This keeps you motivated and lets you see your progress6. Walking is easy on your body, making it safe for everyone, unlike intense workouts like running or HIIT6.
Tracking Progress
Use a fitness tracker or app to watch your steps, distance, and other stats. Seeing your progress motivates you to keep going6. Walking raises your heart rate, which helps burn calories while you walk and after6. Plus, it releases endorphins, which make you feel happier and less stressed6.
To stay motivated, make your walks fun, like listening to music or podcasts, or walking with a friend7. Al Roker walked over 10,000 steps a day for 215 days7, and Mercedes Riley began her weight loss by walking five minutes a day in her backyard7. By setting achievable goals and tracking your progress, you can stay on track and reach your weight loss goals with walking.
best walking workouts for weight loss
Walking is a simple yet effective way to lose weight. By adding different walking workouts to your routine, you can burn calories and improve your heart health. This can help you shed those extra pounds8.
Walking at a moderate pace is great for losing weight. A 154-pound person can burn 280 calories an hour walking at this pace8. Aim for 150 minutes of moderate-paced walking each week. This can help improve your blood pressure, blood sugar, and cholesterol levels8.
Walking faster can burn even more calories. At a vigorous pace of 4.5 miles per hour, a 154-pound person can burn 460 calories an hour8. To lose weight, try walking for 60 minutes, five days a week. This can help you lose over 5% of your body weight and keep it off8.
Interval training is another great way to lose weight. This involves walking fast and then recovering. A High-Intensity Interval Training (HIIT) workout might include 2 minutes of intense walking followed by 2 minutes of recovery. This is repeated five times8.
Adding hills to your walks can also help. Walking uphill is a tough workout that works different muscles and tests your strength and endurance9. Start with what feels right and slowly increase the length and intensity of your walks to stay motivated8.
By doing these walking workouts, you can burn calories, get fitter, and reach your weight loss goals. Always listen to your body, set achievable goals, and celebrate your successes.
Using a walking app can also help with your weight loss journey10. The app offers a 3-month plan with workouts 3-7 times a week. It supports both outdoor and treadmill walking. The app has three workout levels and offers encouragement, pace alerts, and calorie tracking. It costs $6.99/month or $29.9/year and protects your personal data with a strict privacy policy.
Combine these walking workouts with a good app and healthy eating for the best results. Remember, being consistent and patient is key. Stick with your walking plan and celebrate your progress.
Incorporating Strength Training
Adding strength training to your walking routine can change the game for weight loss. Doing bodyweight exercises like squats, lunges, and planks can help you build muscle. This means you’ll burn more calories even when you’re not moving11.
Strength training two times a week, along with walking, can lead to great results11.
Bodyweight Exercises
A 31-day plan combines walking with strength training. It includes exercises for the upper, lower body, and full body. Walks last 20, 30, or 45 minutes11.
There are modifications for those with knee issues or other limitations11. The plan has five upper and five lower body exercises. Do each for 10 reps, three times11. Beginners start with 3-pound dumbbells11.
Strength training does more than build muscle. It also makes bones stronger, increases flexibility, and boosts metabolism. This means you burn calories all day11.
Adding strength training to your weight loss running plan or weight loss exercise in gym routine helps you reach your goals11.
The walking part of the plan focuses on heart health and staying flexible. Walking at different times can be as good as one long walk11. This is great for busy people or those who want to eat healthier11.
This approach changes more than just your weight. It leads to saving money, feeling more energetic, and eating better11. These changes are just as important as losing weight11.
“I lost 100 pounds through walking and healthy meal prep. The transformation went beyond the number on the scale – I gained so much energy, my mood improved, and my clothes fit better. Those non-scale victories were just as powerful as the weight loss.”
By mixing strength training with different walking routines, you can fully benefit from your weight loss journey. You’ll see physical and mental improvements that go beyond just the number on the scale11.
Varying Your Walking Workouts
To avoid boredom and plateaus in your weight loss journey, it’s key to mix up your walking workouts. One great way to challenge your body and boost calorie burn is through interval training12. By switching between brisk and easy walking, you can make your workouts more intense and push your limits.
Interval Training
Interval training means short high-intensity exercise bursts followed by easy recovery periods12. This workout type helps you burn more calories during your session and boosts your metabolism. This leads to better fat-burning even after you’re done exercising12.
Incorporating Hills and Inclines
Adding hills and inclines to your walking routes can challenge your body more12. Walking uphill or on an incline works your leg muscles harder, making your workout more intense and burning more calories12. Try intervals of walking uphill and downhill to increase the workout’s intensity and benefits.
Mixing up your walking with interval training and hills keeps your workouts fun and effective13. Staying consistent and setting goals is important for motivation13.
“Varying your walking workouts is crucial for keeping your body challenged and your mind engaged. The more you mix it up, the more you’ll see those weight loss results!”
The Right Gear for Walking Workouts
When you’re trying to lose weight, the right walking gear can really help. You’ll need comfy shoes and clothes that keep you dry. Let’s look at the key items you should get for your walking workouts.
Invest in Quality Walking Shoes
Getting a good pair of walking shoes is key for your weight loss plan. Choose shoes with lots of cushioning and support to avoid getting hurt. The American Academy of Dermatology says clothes with built-in sun protection can block over 98% of harmful rays, lowering skin cancer risk14.
Wear Moisture-Wicking Clothing
The right clothes can make a big difference in how you feel during workouts. Pick clothes made of polyester, nylon, or spandex to keep cool and dry. REI Co-op found that these fabrics help keep your body temperature steady and prevent chafing during walks14.
Protect Yourself from the Elements
When you walk outside, protect yourself from the sun and bugs. The Environmental Protection Agency says to use repellents with DEET or oil of lemon eucalyptus to stop tick bites14. The CDC also says to wear clothes with reflective parts at night to be seen by drivers and stay safe14.
Keep Your Feet Comfortable
Good shoes are crucial for a pleasant walk. Wear socks that fit well and are made of materials like merino wool or polyester to keep your feet dry. Runners World found that these socks help prevent blisters14. Cotton socks can get wet and cause blisters, so it’s better to use merino wool for staying dry14.
With the right gear, walking workouts can be more fun, comfy, and effective for losing weight. The right equipment is key to reaching your fitness goals and staying active and healthy.
Walking for Weight Loss on a Treadmill
When the weather doesn’t allow outdoor walking, a treadmill is a great choice for weight loss. Treadmill walking lets you control your workout speed, incline, and time. This makes it easier to track your progress and adjust the intensity as needed15. Many treadmills also have programs or features for specific weight loss goals, like interval training or hill climbing.
The “12-3-30” treadmill workout is a popular choice for losing weight15. It involves walking at an incline of 12 and a speed of 3 miles per hour for 30 minutes15. Social media influencer Lauren Giraldo credits this workout for her 30-pound weight loss15. The Centers for Disease Control and Prevention suggest losing 1 to 2 pounds per week for weight maintenance15.
Adding high-intensity interval training (HIIT) to your treadmill workouts can help burn calories and fat16. HIIT workouts mix high-intensity exercise with rest periods. This can lead to a lot of fat loss16. To increase your walking speed, aim for a pace that feels hard, aiming for 80-90% of your max heart rate16.
Increasing the treadmill incline can help build muscle and work your leg muscles harder than walking flat1516. Start with the lowest incline and slowly increase it over three weeks to avoid injury15. It’s also good to take rest days or switch activities to prevent overuse injuries when using treadmills for weight loss15.
Treadmill walking is a great way to add aerobic exercise to your weight loss plan. By changing the speed, incline, and time, you can make workouts that fit your goals and fitness level1516. Always listen to your body, increase the intensity slowly, and vary your treadmill workouts to keep things interesting and challenging.
| Treadmill Workout | Intensity | Duration | Potential Calorie Burn |
|---|---|---|---|
| 12-3-30 | Moderate | 30 minutes | ~125 calories15 |
| HIIT Intervals | High | 20-30 minutes | Significantly higher than continuous exercise16 |
| Incline Walking | Moderate to High | 30-45 minutes | Increased calorie burn compared to level ground1516 |
Nutrition and Walking for Weight Loss
Walking is key for losing weight, but don’t forget about your diet. Eating fewer calories and choosing nutrient-rich helps you lose weight better17. A dietitian can help you make a meal plan that fits your goals and health17. Good nutrition and staying hydrated boost your walking workout benefits and help you recover.
Optimizing Your Nutrition for Weight Loss
What you eat matters a lot for losing weight. Focus on eating foods that are full of nutrients17. Include lean proteins, complex carbs, healthy fats, and lots of fruits and veggies.
- Try easy meal ideas like grilled chicken salads, roasted veggies, and whole grain bowls.
- Drink plenty of water to help control hunger and support your walking.
- Avoid processed, sugary, and high-calorie foods that offer little nutrition and can hinder weight loss.
Long-term weight loss is about making lasting changes. Eating well and staying active with walking will help you reach your health goals.
| Activity | Calories Burned per Minute (140 lbs) | Calories Burned per Minute (180 lbs) |
|---|---|---|
| Walking | 7.6 calories8 | 9.7 calories8 |
| Jogging | 10.8 calories8 | 13.9 calories8 |
| Running | 13.2 calories8 | 17 calories8 |
| Cycling (10 MPH) | 6.4 calories8 | 8.2 calories8 |
| Swimming (Moderate Pace) | 9 calories8 | 11.6 calories8 |
| Pilates (Beginner) | 108 calories17 | N/A |
| Pilates (Advanced) | 168 calories17 | N/A |
Exercise intensity and your weight affect how many calories you burn8. Mix walking, strength training, and other cardio for a balanced weight loss plan.
“Losing weight too fast can have negative health consequences, increasing the risk of muscle loss, gallstones, dehydration, fatigue, malnutrition, headaches, irritability, constipation, hair loss, and irregular menstruation.”17
Weight loss is a journey, not a race. Focus on building healthy habits for lasting results18. Stay consistent, listen to your body, and celebrate your progress!
Overcoming Barriers to Walking
Dealing with bad weather can make it hard to keep up with walking for weight loss. But, having a backup plan can help you stay on track. You can walk on a treadmill or in a mall as a substitute for outdoor walking. This way, you won’t miss out on your19 150 minutes of moderate or 75 minutes of vigorous exercise per week19.
Also, wearing the right gear like rain jackets and cold-weather clothes makes walking in different weather more comfortable. This helps you aim for about 10,000 steps a day, which is good for losing weight19.
Having a plan B can help you get past obstacles and stick with your walking plan. For those who find it hard to fit in exercise20, short walks throughout the day can be helpful. Or, waking up 30 minutes early a couple of times a week to exercise can also work well20.
Walking more, like parking far away, can increase your activity levels. It’s great for those who are busy20. Walking with friends or family can also make it more fun and keep you motivated20.
If you’re worried about how you look, start exercising alone at home or use home gear. This can make it easier to begin. Adding exercise to your morning routine, like a quick walk, can also help you feel more energized20.
Being proactive and finding creative ways to exercise can help you keep up with your walking routine. Remember, walking is easy and open to everyone, no matter your fitness level or health21.
The Benefits of Walking in Bad Weather
21Walking is a great way to stay active without getting tired or overdoing it. You can keep up with your19 150 minutes of exercise per week, even when it’s bad outside, by walking indoors19.
21Walking is easy to fit into your schedule, even if you don’t have time or prefer gentle exercises. It’s perfect for losing weight21. Plus, you can walk almost anywhere, making it a flexible way to stay fit21.
| Benefits of Walking in Bad Weather | Strategies to Stay Active |
|---|---|
| – Ensures consistent exercise routine even in inclement conditions – Provides a low-barrier, accessible form of exercise – Allows for regular physical activity without risk of burnout |
– Walk on a treadmill or in a mall – Invest in weather-appropriate gear – Incorporate shorter, more frequent walks throughout the day |
Being ready with a backup plan can help you beat the challenges of bad weather and keep up with walking for weight loss. Remember, walking is a flexible way to burn fat that suits your fitness level and likes, making it a great choice for losing weight21.
“Walking is the best possible exercise. Habituate yourself to walk very far.”
– Thomas Jefferson
Celebrating Your Walking Achievements
As I move forward on my walking and weight loss path, it’s key to celebrate my wins, no matter how small. Reaching goals, like walking more or further, is a big deal and keeps me motivated. I’ve been inspired by stories of people like Al Roker, who lost 50 pounds, and Missy Gillenwater, who shed 114 pounds and walks 10 to 13 miles a day22. Their stories show how walking regularly can lead to success22.
It’s important to recognize my efforts and progress. Whether it’s buying a new pair of weight loss running plan shoes or sharing my wins with loved ones, it keeps me positive and focused on my weight loss goals23. Celebrating my achievements, like hitting step goals or feeling more energetic, boosts my drive to keep going23.
Looking back, I realize how crucial it is to stick with walking, even when the weather is bad, as Karen Westbrook Johnson suggests22. The effort needed to lose weight through walking is truly motivating22. I’m set to keep up my gym workouts and celebrate every step, knowing it moves me closer to a healthier, happier life.
FAQ
What are the benefits of walking for weight loss?
Walking is easy on the joints and can burn a lot of calories. It also helps improve sleep, lowers anxiety, and cuts the risk of heart disease, high blood pressure, and diabetes when eating fewer calories.
How much should I walk for weight loss?
Experts say you should do 150 to 300 minutes of moderate walking each week. Or, aim for 75 to 150 minutes of harder exercise. A good walking plan can help you meet these goals and lose weight.
How many calories can I burn from walking?
Walking can burn up to 5,600 calories a month, which is about 1.6 pounds of weight loss. The exact calories you burn depends on your weight, fitness level, and how fast you walk.
What are the best walking workouts for weight loss?
Great workouts include short, fast 30-minute walks and longer, faster 60-minute walks. Adding interval training, switching between fast and slow walking, can also be effective.
How can I incorporate strength training into my walking routine?
Do bodyweight exercises like squats, lunges, and planks before, during, or after walking. Adding strength training two times a week can help build muscle and increase your metabolism.
How can I stay motivated and consistent with my walking routine?
Set achievable goals and track your progress with a fitness tracker or app. Make walking fun by listening to music or podcasts, or walking with a friend.
What gear do I need for my walking workouts?
Get a good pair of walking shoes with lots of cushioning and support. Wear clothes that wick away moisture and carry a water bottle to stay hydrated and comfortable.
Can I use a treadmill for walking workouts?
Yes, a treadmill is a great option when you can’t walk outside. It lets you control the speed, incline, and workout time. This makes it easier to track your progress and adjust the intensity.
How important is nutrition for weight loss with walking?
Eating fewer calories and choosing nutrient-rich foods helps you lose weight faster when walking. Working with a dietitian can help create a balanced diet that supports your health and weight loss goals.
How can I overcome barriers to walking, like bad weather?
Have a plan B, like walking on a treadmill or in a mall, for bad weather. Make sure you have the right gear, like rain jackets and cold-weather clothes, to stay comfortable while walking outside.
Source Links
- Use This Walking Workout Plan for Weight Loss – https://www.verywellfit.com/walking-workout-schedule-for-weight-loss-3432704
- How Walking Can Help You Lose Weight and Belly Fat – https://www.healthline.com/nutrition/walking-for-weight-loss
- Walking for weight loss: 8 tips to burn fat – https://www.medicalnewstoday.com/articles/325809
- Trainers Share Exactly How A Walking Routine Can Help You Lose Weight – https://www.womenshealthmag.com/weight-loss/a40358945/how-to-use-walking-for-weight-loss/
- This Easy Walking Plan Can Help You Lose Weight—No Gym Required – https://www.eatingwell.com/article/7905005/walking-for-weight-loss-plan/
- The #1 Walking Workout for Weight Loss – https://www.eatthis.com/walking-workout-for-weight-loss/
- Start a walking streak in June! Join our 30-day challenge – https://www.today.com/health/diet-fitness/walking-workout-plan-daily-habit-rcna85433
- How Much Should I Walk to Lose Weight? – https://www.verywellfit.com/how-long-should-you-walk-to-lose-weight-3432706
- You Really Can Lose Weight by Walking. Here’s How. – https://www.menshealth.com/weight-loss/a28006620/walking-for-weight-loss/
- Walking for Weight Loss – https://apps.apple.com/us/app/walking-for-weight-loss/id1434647111
- A 31-day strength-training workout to add to your walking routine – https://www.today.com/health/31-day-strength-training-plan-beginners-t226958
- Can walking really help you lose weight? Experts weigh in – https://www.today.com/health/walking-lose-weight-does-it-work-t184991
- Walk your way to fitness – https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261
- What to Wear When You Walk – https://www.sharecare.com/exercise-fitness/walking/walking-gear-look-good-feel-great
- What is 12-3-30? The walking treadmill routine helping people lose weight – https://www.today.com/health/diet-fitness/12-3-30-workout-rcna155871
- The 5 Best Treadmill Walking Workouts to Step Up Your Game – https://greatist.com/fitness/walking-workouts-on-treadmill
- The 8 Best Exercises for Weight Loss – https://www.healthline.com/nutrition/best-exercise-for-weight-loss
- Role of Physical Activity for Weight Loss and Weight Maintenance – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556592/
- Walking for Weight Loss? Avoid These 10 Common Mistakes – https://www.eatthis.com/walking-for-weight-loss-mistakes/
- How to Overcome the Top 5 Fitness Barriers – Mayo Clinic News Network – https://newsnetwork.mayoclinic.org/discussion/how-to-overcome-the-top-5-fitness-barriers/
- 5 Excellent Reasons Why Walking is the Best Exercise for Fat Loss (and How to Make it Work) | BOXROX – https://www.boxrox.com/5-excellent-reasons-why-walking-is-the-best-exercise-for-fat-loss-and-how-to-make-it-work-p82808703/
- These 17 people lost weight walking — here’s how they made it a habit – https://www.today.com/health/diet-fitness/walking-for-weight-loss-tips-rcna35041
- The Best Walking Techniques To Burn Calories & Maximize Results – https://www.eatthis.com/walking-techniques-to-burn-calories/
Ready to simplify your weight loss journey? Start today by focusing on small, manageable steps like reducing calorie intake and incorporating more whole foods. You don’t have to do it all at once—just begin and see how each step builds toward long-term success.