Strategies to Walk Off the Weight

Use These 10 Strategies to Walk for Weight Loss

close-up of sneakers walking on cross country trail
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To lose weight and to keep it off, you need to get moving. Walking at a moderate pace for 30-60 minutes burns stored fat and can build muscle to speed up your metabolism. Isn't it time to work weight loss walks into your busy lifestyle?

This tutorial tells you how walking burns calories and fat, what walking speed is appropriate, how long and how often to walk, and methods to track your activity. You may want to dive right into our weight loss walking schedule or our treadmill weight loss walking plan.

Let's start by breaking it down.

1. How Many Calories Do 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.

2. 7 Ways to Burn More Calories and Fat When Walking

What are the keys to burning more calories with your walking workout? There are good ways and bad ways to try to burn more calories when walking. It is also important to walk long enough to burn fat.

3. How Much to Eat When Walking for Weight Loss

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.

4. How Fast to Walk for Weight Loss and Burning Fat

Speed matters when it comes to effective walking workouts.

Learn how to walk in the fat-burning zone for weight loss. It can be easier to hit this zone with a walking pace than with a running pace.

5. How Long to Walk to Burn Fat

The best walking workout distance and time for weight loss will have your body going into the stored fat you want to lose and burning it as fuel.

Here's how long you should aim to walk three or more days per week.

6. 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.

7. 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.

8. Keep Track of Your Walks and Weight Loss

Studies show that keeping track of your walking time and calories can keep you on the path to losing weight.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.

9. 10 Things to Stop Doing to Walk Off Weight

Use this list to check yourself and see what habits and thought processes you need to change in order to be successful in walking off weight.

10. Best Activity Trackers/Pedometers for Walking and Losing Weight

These trackers are the best for coaching you to move more and eat better.

They include a food diary and nutrition analysis in their apps and/or online dashboard. Check them out at


Centers for Disease Control and Prevention, "Physical Activity and Health" accessed 6/9/14

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