Walking For Weight Loss

Did you know there are a ton of benefits to daily walking? Yes, weight loss is one of them! If you are looking for an effective way to lose weight, movement is at the top of the list of ways to do it. You want to burn more calories than you consume, so start walking!

If you ask anyone if walking is good exercise, they’ll tell you the answer is yes.

I’m no different in my opinion. Sure, I love my strength training with weights but you can’t beat a good walk either for clearing the mind after a long day at work (or before!) or for just getting out there and appreciating the fresh air and scenery.

What I love about walking is that you can fit it in at a time that’s good for you (this aligns well with my post The Best Time to Workout) and walking doesn’t require lots of pricey equipment. A good pair of lightweight and cushiony walking or running shoes, and you are good to go! Walk tall, relax your shoulders and just enjoy.

Read on for why you should try to walk every day, or at least 4-5 times per week. If that seems like a lot to you, start with once a week and build up from there. I guarantee – when you start to walk regularly, you’ll really miss it on the days you don’t get out there. Walking is what I call part of a sustainable lifestyle, so let’s do it!

What Are The Health Benefits of Walking?

Walking is good for you because it can reduce pain and fatigue, to start. So, before we dig into how walking for weight loss works, let’s look at why good walking is for you.

• Walking is great because you can do it when it fits your schedule. No running to make it to a gym class and you don’t have to drive there. You just need to lace up your shoes and step out the door. It’s a fabulous form of exercise!
• Walking lowers your stress levels. And not only that, but studies show that walking can have positive effects on your mood – even lessening symptoms of depression.
• Walking helps you focus and improves your memory. Give your brain a boost with a walk around the block!
• Cardiovascular improvements are seen with walking.
• You’ll see better muscle tone and decreased fat with walking because of the calorie burn and optimization in metabolic rate. They go hand in hand.
• With a daily brisk stroll, you’ll better your cholesterol levels.
• The risk of disease (like diabetes, some cancers, and stroke) is lessened by walking.
• Walking is excellent for strengthening bones and muscles. Every step counts!

And we all want better sleep, right? Getting out for a walk helps you get needed zzzs, too! Take a look at my post on why you need better sleep and how sleep can help you lose weight here. I’m telling you, a brisk walk every day is one way to make your nights better.

Now it’s easy to see that walking is really good for you and that it’s based on science The proof is there, so why not give it a try?

Can I Lose Weight By Walking 30 Minutes A Day?

Studies show that 30 minutes, 5 days a week at a moderate pace does the trick. It’s that easy, my friends! Walking for weight loss is the way to go.

I don’t think there is such a thing as too much walking. Of course, if you are new to the exercise or have physical limitations like an injury, start slowly and work your way up. Get your heart rate used to the extra pace. You’ll be surprised at how fast you can improve your stamina with regular walking workouts.

But it’s important to note that to get the weight loss benefits, you should combine your 30-minute walk with a calorie deficit diet. I explain this in my video on walking for weight loss, but in a nutshell, this is the scoop:

No matter the amount of walking you do, if your diet is unhealthy the weight won’t come off and the body fat will stick around. You’ve got to enjoy foods like fruits and veggies, whole-grain breads, lean protein, and healthy dairy. The number of calories in these foods will surprise you; you can fill up on delicious food and add the consistency of healthy living to your life.

It’s important to limit processed foods (even better if you can avoid them altogether). When you change your lifestyle to include clean food, you’ll automatically take in fewer calories each day. But you’ll still be satisfied and will feel MUCH better too.

If you’ve been eating a lot of processed stuff like packaged cookies, crackers, chips, pre-prepared meals, and the like and just don’t know where to start, don’t worry – I can help. Take a look at my Healthy Meal Plan For Beginners. I promise it’s not difficult and includes meals that are easy to prepare and tasty, too!

And if you want even more direction and assistance, like emails from me and a whole lot of tools to use on this journey, I’d love for you to try my 30 Day Healthy Program. I’ve got a follow-up program as well, called The Cleanish Movement and it’s something I really loved putting together. Remember, I’m always here to help!😀

Do I Have To Keep Walking To Keep The Weight Off?

I recommend you keep walking, yes. And as I mentioned before, and I am serious here, folks – once you get into the habit of walking you will MISS it when you don’t go. So make time for a walking routine, work on your mph, improve your mental health, and as a bonus, lose weight and keep weight off!

Yep! Even once you reach your target weight, the benefits of walking keep on coming! You’ll only improve your health by continuing the walking. A recent study has shown that participants who reached their weight loss goals but kept up their walking regimen maintained their weight loss and waist circumference. You’ll also be on top of disease control because your healthy lifestyle will fight heart disease and other illnesses.

Considering the good things about walking, it only makes sense to continue. I’m always telling you to do things for yourself like self-care and clean eating. Keep doing the walking for YOU. It really does boost your self-esteem.

Remember my video on how walking can reduce inflammation? I’ve written a post on it as well (find it here) and in that post, I stress how good walking is for your body. So yes, please keep up your walking habit not just to keep the weight off but to keep working toward a better you. A healthier and happier you, that’s what we’re aiming for!

Can You Lose Belly Fat From Walking?

Definitely, you can lose belly fat from walking. This study, on the effect of a 12-week walking exercise regimen on abdominal fat, showed that getting your steps in does indeed help you lose belly fat.

No one wants belly fat hanging around because it can cause problems like high blood pressure and diabetes. I’ve compiled 15 tips on losing belly fat (based on science), so why not add them to your day?

Here are a couple of them:

• Eat more fiber (try my overnight oats)
• Drink apple cider vinegar (find out how much to take here)
• Avoid sugar including hidden sugars in processed salad dressings, ketchup and peanut butter.

How Many Steps Do I Need To Do To Lose Weight?

I think a goal of 8,000 to 10,000 daily steps is ideal. 

Don’t let this number discourage you. Start with what you can do and aim to increase the number of steps every week. Did you know that at a brisk pace, 8,000 steps is equal to about 4 miles? You can do it!

I’ve got some tips and tricks to getting in those extra steps until you are ready to go for longer walks.

• Take the stairs always, instead of the escalator or elevator when at the mall. At home, carry up your laundry in smaller loads and make more trips. It adds up.
• Park further away from the grocery store when you are looking for a spot for the car.
• The kids love the park. While they are playing, walk the perimeter. You’ll see the steps add up!
• Call a friend and suggest a walk. Or join a walking group. They’re tons of fun.
• Do housework where you are on your feet, like vacuuming or mopping.
• Once you get used to walking, up your exercise intensity. Hit that step goal in your exercise routine easily!
• Take the dog for a walk – again. They’ll never say no to a stroll around the block.

And if you really want to make those steps count when you are out walking, add in a few hills. Walking uphill is like adding intervals to your training. I like to add a hill every now and then for a high-intensity addition and an increase in walking speed, making my stroll turn into a power walk. Doing so makes a difference!

Start in moderation and increase as your ability improves. You don’t want to overdo it and injure yourself or get discouraged. You’ve got this – small steps mean success overall.

Just a hint: fitness trackers are amazing motivators. Seeing the number of steps climb and reaching goals is a guaranteed way to get you into your sneakers and out on a walk every day. You can also download an activity tracker or walking app on your phone.

How Do Bodybuilders Lose Fat Fast?

Bodybuilders lose fat by increasing weight resistance training and adding protein to their diet. (Learn more about how protein can help you and snacks for protein here.)

I’m answering this question in this post on walking because I do get asked often about bodybuilding, weight training, and hiit (high intensity interval training) a lot. and adding exercises like these will make your walking routine even more effective.

I LOVE resistance training. It’s an excellent addition to a walking regimen. Resistance training means anything like yoga, lifting weights, using resistance bands, and more. 

Resistance training does a lot for you, such as improving your posture and helping you build muscle strength. You’ll have more flexibility for everyday tasks, too. I’ve got an at-home workout here if you’re ready to add resistance training to your workout. Start with as little as 10 minutes on the days you do resistance training and you’ll see results you’ll love. Increased confidence, here we come!

Final Word On Walking

It’s time to give walking a try and work towards an increased daily step count for terrific benefits. Combined with a cleanish diet (I love The Cleanish Movement because it’s not restrictive!), it’s a sure-fire way to shed a few pounds, work on disease prevention, and gain several advantages on your journey to good health at the same time. 

Walking is low impact so perfect for just about everyone, no matter what stage you are at as far as fitness and weight loss go. And it is low cost, and can be done anywhere (even on a treadmill in front of your favorite television program or while listening to an audiobook). I assure you, your fitness is all uphill from here!