To lose weight by walking, the general recommendation is to walk at a moderate pace for at least 30 to 60 minutes most days of the week, ideally 4 to 5 days or more. This typically amounts to about 150 to 300 minutes of moderate- intensity walking weekly, which aligns with guidelines for weight loss and health benefits
. Key points for effective weight loss through walking:
- Duration: Aim for at least 30 minutes per day; walking 45 to 60 minutes daily can increase calorie burn and weight loss results
- Frequency: Walking 5 days a week or more is recommended to see consistent weight loss
- Pace: Brisk walking (where your heart rate is elevated but you’re not breathless) burns more calories than a slow stroll. Speeds around 3.5 to 4 mph (5.5 to 6.5 km/h) are effective
- Distance: Walking 5 to 7 kilometers (about 7,000 to 10,000 steps) daily is a good target for visible weight loss, especially when combined with healthy eating
- Calories burned: For example, a 154-pound (70 kg) person walking moderately for 60 minutes burns roughly 280 calories; increasing pace or duration increases calorie burn
- Consistency: Regular walking combined with a calorie-controlled diet leads to weight loss. You must burn more calories than you consume
Additional tips:
- Breaking walking into shorter bouts (e.g., two 25-minute walks) can be as effective as one continuous session
- Adding intervals of faster walking or inclines can boost calorie burn and fat loss
- Using a step counter to gradually increase daily steps by 2,000 to 2,500 can help reach weight loss goals
- Combining walking with strength training enhances fat loss while preserving muscle
In summary, walking 30 to 60 minutes at a brisk pace, 4 to 5 times per week, covering about 5 to 7 kilometers or 7,000 to 10,000 steps daily, is an effective and sustainable approach to lose weight when paired with sensible eating habits
