Here’s a scenario I hear in just about every weight loss-related counseling session. You’re trying to lose weight and are trying to find time to fit in a workout, but between your job, errands, and everything else on your plate, squeezing in an hour at the gym is just not happening. Not to mention the fact that intense workouts sound daunting and like an injury waiting to happen. This is so relatable!
Here’s what I remind my clients and what I’ll share with you: You don’t have to go all out, get drenched in sweat, or go to a gym to make progress. Walking–yes, plain old walking–is one of the most underrated tools for weight loss. It’s easy to start, doesn’t require a gym membership, and can deliver results. Here’s how to walk to lose weight.
Can Walking Really Lead to Weight Loss?
The short answer is yes, as long as it helps you create a calorie deficit (1).
Weight loss always boils down to a calorie deficit, and even though calorie math is an overly simplistic way to think about it, it can be helpful (5). So, let’s imagine that your body is like a backpack you’re carrying on a hike. As you’re hiking, you might drink some water or eat trail mix from your pack. This lightens the backpack.
Similarly, walking can help you lose weight by helping you achieve the calorie deficit needed for weight loss (1). Walking helps tip the scale in your favor by increasing the number of calories you burn throughout the day (5).
One big way walking helps is that it boosts NEAT (5). I think NEAT is really cool! It’s short for non-exercise activity thermogenesis, or all the movement you do outside of structured workouts, such as pacing during a phone call, taking the stairs, or moving about your kitchen as you cook and do dishes (5). The more you move, the more calories you burn, even if it doesn’t feel like exercise (5). In fact, there’s evidence that you can burn between 100 and 800 calories in non-exercise movement throughout the day (5)!
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How Much Do You Need to Walk to See Results?
There’s no one-size-fits-all answer (3). It depends on your starting point, lifestyle, age, goals, and other factors (3). But the key to seeing progress is creating a consistent routine you can build upon.
Here are some tips to help you get started.
- Figure out your baseline. Check your fitness tracker or phone after a typical day to see how many steps you’re currently logging (3).
- Start small and build gradually. Adding an extra 1,000–2,000 steps on top of your baseline is a realistic and effective way to ease into a more active lifestyle (3).
- Work toward a common target. For general health and weight management, a goal of 7,000 to 10,000 steps per day is often recommended (3).
- Try time-based goals. If you prefer to track time instead of steps, aim for 30–60 minutes of walking each day, which typically lands you in that same step range (3).
- Break it up. Don’t worry if you can’t fit in a long walk all at once. Several 10–15 minute walks throughout the day can be just as effective and often easier to stick with (3).
To put some numbers to it, one study found that walking an average of 10,000 steps per day over 18 months was linked to significant weight loss–about 10% of people’s body weight (6). Of those steps, around 3,500 steps were done at a brisker pace–enough to get their heart rate up (6). This suggests that both step count and step intensity may be needed to produce results (6).
Ways to Make Walking a Habit
When I counsel people on developing habits, I help them brainstorm ways to implement their goals. As I tell my patients, a goal without a plan is just a dream. I want you to reach your goals, so consider these tips to help you make walking a habit.
- Put it on your calendar (3). Try adding a walk first thing in the morning, during lunch, or after meals. You could go for three shorter walks or a longer walk at one of these times (3).
- Make it fun (3). Find a way to look forward to your walk by creating an upbeat playlist to listen to, downloading an audiobook, saving a TV show or movie for a treadmill walk, or making a walking date with a friend.
- Track your progress (3). Use MyFitnessPal or a fitness wearable to stay motivated (4). You may notice progress when walking sooner than you notice it on the scale–whether that’s an increased pace, increased mileage, or extra time.
More Benefits of Walking (Besides Weight Loss)
Yes, walking is a form of exercise, but it isn’t just about burning calories! If you’re thinking only of the calorie-burning benefits, you may be missing out. Think of walking as a reset button for your body and your brain. Even a short walk can have a ripple effect on how you feel throughout the day (3).
Here are some of the benefits.
- Can lift your mood (3).
- May support healthy blood sugar levels and reduce risk factors for type 2 diabetes (3).
- Helps reduce stress and clears mental clutter (3).
- Supports joint health by keeping them lubricated and in motion (3)
- Can aid digestion, especially after meals, when movement helps things move along (7).
Frequently Asked Questions (FAQs)
How many steps do I need to take a day to lose weight?
That depends on several factors, including your initial weight and your pace (1). Just to give you some guidance, research suggests aiming for 10,000 steps per day, with a little over ⅓ of those steps taken at a brisker pace–enough to raise your heart rate (6).
Is walking enough to lose belly fat?
Walking can help reduce overall body fat, including belly fat, when combined with healthy eating that puts you in a calorie deficit (1).
Can I lose weight just by walking without changing my diet?
You might, but combining walking with mindful and balanced eating gives you the best chance at creating a calorie deficit, and therefore, at success (1).
The Bottom Line
A consistent walking habit can help you lose weight, but it does so much more than that (1). When it becomes part of your routine, it can help boost your mood and energy and can improve mobility and digestion (2, 7). Pair daily walks with a nutritious eating plan and tools like MyFitnessPal (4, 5). This is a great way to make sure you’re eating well and creating a calorie deficit, which will boost your chances of success (5).
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