Strategies to Walk Off the Weight

How to Walk for Weight Loss

To lose weight and to keep it off, you need to get moving. Walking at a moderate pace for 30 to 60 minutes burns stored fat and can build muscle to speed up your metabolism.  See how walking can be part of your weight loss strategy and make time for weight loss walking workouts.

Start by checking this list of 10 things to stop doing to walk off weight. See what habits and thought processes you need to change to be successful.

Weight Loss Walking Plans

To use walking as part of your weight loss plan, you need to be consistent with your workout schedule. Health authorities recommend walking an hour a day most days of the week to support weight loss. That is a significant amount of time to spend exercising. The good news is that this will also reduce your health risks, so it has multiple benefits.

  • Walking Schedule for Weight Loss: Mix up your walking workouts to get the most weight loss effect. Use this plan for short days, long days, long easy days, days off and weight training. You won't get bored doing the same kind of walk each day. You'll build your aerobic capacity, endurance, and walking speed.
  • Treadmill Weight Loss Walking Plan: If you prefer using the treadmill for your workouts, this plan will help you challenge your body with a variety of workouts and a weekly schedule to maximize them.

You may be more successful in staying on the path to losing weight by keeping track of your walking time and calories.

Keeping a log or journal will help ensure success, or use a pedometer with memory or linked to an app to track your walks and exercise. Check these best activity trackers and pedometers for losing weight to see those that include coaching, a food diary, and nutrition analysis in their apps and online dashboards.

See these top choices at Fitbit - Jawbone UP - Garmin vivofit

How Many Calories Can You Burn Walking?

You can use walking to balance how many calories your burn each day with the calories that you eat. If you burn more than you eat, you can lose weight. But you need to know the numbers, which will vary depending on how much you weigh and how far you walk.

The number of calories that you burn walking depends mostly on how much you weigh and how far you walk. If you weigh more, you burn more. If you walk farther, you burn more calories. Lesser factors include speed and incline. You can use these calculator charts to see how it varies.

There are good ways and bad ways to try to burn more calories when walking. Walking farther is the best and safest tactic. Walking at a brisk walking pace is recommended both for burning fat and for getting the best health benefits from your walking workouts.

Walking with fitness walking poles is another good tactic to boost your calorie burn at any walking speed. What not to do? Don't wear ankle or wrist weights or carry dumbbells in your hands. Don't load yourself down with heavy shoes or a weight vest.

The bottom line is that to lose weight, you need to eat fewer calories than you burn each day. One candy bar takes three to five miles to burn off, so the key to weight loss with walking is also to eat fewer calories. It's a hard truth, but these are the facts. You can't outwalk your mouth.

How Fast and How Long Do You Need to Walk to Burn Fat?

Speed matters when it comes to doing effective walking workouts. You should walk at a brisk, determined pace. In the prime fat-burning zone, your heart rate should reach 60 to 70 percent of your maximum heart rate. Use our target heart rate calculator charts to see what that zone is for your age. The best walking workout distance and time for weight loss make your body burn stored fat as fuel.

Aim to walk for 30 to 60 minutes per day, five days per week at a brisk walking pace. Shorter walks are also beneficial for burning calories in general, so don't skip a walk just because you can't walk for over 30 minutes. Walking 10 to 15 minutes is far better than just sitting around. Here are more details on how fast to walk and how long to walk.

When You've Been Walking and Not Losing Any Weight

If you've been walking as much (or more) than is recommended, and you don't see any weight loss, what is going wrong? Take a step back and take an honest look at your eating and exercise habits. At this point, you need to start a food diary, so you have a good total of the calories you are eating each day. There may be one included in the app for your fitness tracker, or you can use another app or online site, such as Your fitness tracker is likely to be tracking your exercise calories, or you can also add those.

Discuss your weight loss goals and challenges with your doctor or health care advisor, especially if you have a chronic condition such as diabetes, high blood pressure, or heart disease. Ask for advice as to what dieting strategy might work best for you.

A Word from Verywell

You've taken the first step on your weight loss journey by looking for how to walk off weight. You can do this. If you are new to walking, you'll discover how it can do more for you than simply burn calories. Being active, you are also reducing your health risks at any weight. When you've had success in taking off ten pounds or more, you'll also find it even easier to enjoy walking. Keep moving and enjoy a healthy, active life.


CDC. Physical activity and health.

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