Your step-by-step plan to walk for weight loss.
If you’ve written off walking as a workout for weight loss, you may want to reconsider.
The old-school advice to burn as many calories as possible in a workout is out.
Getty Images / urbazon
The new science has arrived.
And the best part is that it’s free and can be done anywhere.
All you need is agood pair of shoes.
Keep reading to learn how to lose 10 pounds in just a few months by simply walking.
How Long Does It Take to Walk Off 10 Pounds?
Can Walking Really Help You Lose Weight?
Short answer: yes!
“Walking helps you lose weight by increasing your heart rate and burning calories.
A 2023 review in theBritish Journal of Sports Medicinesuggests that exercise has a dose-dependent response to belly fat.
In other words, the more exercise you get, the more belly fat you’ll burn.
Being active, especially through walking, helps burn more calories, contributing to creating a calorie deficit.
But what if you don’t have time to walk for an hour (or longer) every day?
Both followed the same calorie-controlled diet.
It may be time to try incorporating more walking into your day.
How Many Calories Can You Burn Walking?
“Generally, 1 mileor roughly 2,000 stepswalked equates to [burning] 80 to 100 calories.”
Over the course of a week, this means targeting 10,000 steps a day,” says Davis.
At this rate, you could lose 10 pounds in 10 weeks.
The more you weigh, the more calories you will burn.
Adding higher-intensity workouts and weight training a few times per week can help too.
If you currently walk 15 minutes daily but aren’t seeing results, walk for 30 to 60 minutes.
Here are two 5-week walking plansone for beginners and one for those who already walk every day.
After 5 weeks, to continue seeing results, increase the duration, frequency and/or intensity of your walks.
Beware of going too low on the calorie deficit, though.
5-Week Beginner Walking Plan
Smith created this 5-week walking plan for newbies.
This should feel like a leisurely stroll, nothing intense.
Week 2:Three 20-minute walks with little to no incline at a slightly elevated pace of 2.5-3.5 mph.
This speed should feel like you’re walking with some urgency but not rushed.
Adding incline changes will engage your muscles more and rev your heart rate and calorie burn.
Week 5:Five 30-minute walks with incline and hill intervals at 3.5-4.5 mph.
This should be a purposeful power walk.
Durney’s plan breaks the walking time up, making it easier to accomplish for some.
you might do it all at once if you prefer.
Here are five ways to increase calorie burn without walking longer.
Pick Up the Pace
“Walking speed directly affects your calorie burn.
Find Hills
“Hill walks are great for your muscles.
In addition to increasing your heart rate and workload, hills also increase your calorie burn.
Each week, try increasing your walking speed by listening to progressively faster songs,” says Davis.
Take a Hike
Hiking often involves walking on uneven terrain, which engages more muscle groups.
Building more muscle will burn more calories during the workout and afterward.
Hiking uphill will boost calorie burn even more.
Therun-walk methodis a hack to increase the calories that you burn in the simplest way.
The Bottom Line
Walking is a free and effective form of exercise for weight loss.
When combined with dietary changes, you’re able to lose 10 pounds in 10 to 24 weeks.
For faster results, combine daily walks with two to fourstrength training sessionsor high-intensity workouts per week.
