You might be able to lose weight by walking. But it depends on how long and how intensely you walk and what your diet's like.
A combination of physical activity and cutting calories seems to help much more with weight loss than does exercise alone.
Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily habits, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.
For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:
Aerobic activity. Get at least 150 minutes of moderate aerobic activity a week. Or get at least 75 minutes of vigorous aerobic activity a week. You also can get an equal mix of the two types. Aim to exercise most days of the week.
For even more health benefits, get 300 minutes a week or more of moderate aerobic activity. Exercising this much may help with weight loss or keeping off lost weight. But even small amounts of physical activity can be helpful. Being active for short periods of time during the day can add up and have health benefits.
- Strength training. Do strength training exercises for all major muscle groups at least two times a week. One set of each exercise is enough for health and fitness benefits. Use a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
But balance is important. Overdoing it can raise your risk of soreness, injury and burnout. If you're new to regular exercise, you may need to start out with short walks or walking at a light intensity. Then slowly work up to longer walks or more moderate or vigorous activity.
Once you've lost weight, exercise is even more important. Regular physical activity helps keep the weight off. In fact, studies show that people who keep off weight they've lost over the long term get regular physical activity.
So keep walking, but make sure you also eat a healthy diet. For example, eat a variety of fruits, vegetables and whole grains. And limit saturated fats and added sugars.
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June 05, 2024
- Hensrud DD, ed. Energy, calories and weight. In: The Mayo Clinic Diet. 3rd ed. Mayo Clinic Press; 2023.
- 2020-2025 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov. Accessed April 3, 2024.
- Physical Activity Guidelines for Americans. 2nd ed. U.S. Department of Health and Human Services. https://health.gov/our-work/physical-activity/current-guidelines. Accessed April 3, 2024.
- Health tips for adults. National Institute of Diabetes and Digestive and Kidney Disease. https://www.niddk.nih.gov/health-information/weight-management/healthy-eating-physical-activity-for-life/health-tips-for-adults. Accessed April 3, 20204.
- Elsevier Point of Care. Clinical Overview: Obesity in adults, lifestyle modifications in management. https://www.clinicalkey.com. Accessed April 3, 2024.
- AskMayoExpert. Physical activity (adult). Mayo Clinic; 2022.
- Ainsworth BE, et al. The 2011 compendium of physical activities: Tracking guide. Compendium Physical Activities. https://sites.google.com/site/compendiumofphysicalactivities/home. Accessed April 3, 2024.
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FAQs
You might be able to lose weight by walking. But it depends on how long and how intensely you walk and what your diet's like. A combination of physical activity and cutting calories seems to help much more with weight loss than does exercise alone.
Can you lose weight by walking only? ›
Simply walking more often can help you lose weight and belly fat, as well as provide other excellent health benefits, including a decreased risk of disease and improved mood. In fact, walking just one mile burns about 100 calories.
How much walking a day is enough to lose weight? ›
People interested in walking for weight loss should consistently hit at least 10,000 steps each day. Some people may even want to increase their total number of steps beyond this amount. However, any steps that a person takes beyond their normal daily step count can help them lose weight.
Can you lose belly fat by walking? ›
Studies show walking is one of the best ways to shed belly fat, in less time than you think. Researchers reviewed 40 years of studies on exercise and belly fat and found that just 2 1/2 hours of brisk walking a week--about 20 minutes a day--can shrink your belly by about 1 inch in 4 weeks.
Will I lose weight if I walk 3 miles 4 times a week? ›
If a person was to commit to walking 4,500 extra steps per day, or roughly 3 extra miles, they would be burning an extra 300 calories a day (at least). Burning 300 calories each day leads to a weekly deficit of 2100 calories. After a month, that's roughly 9000 cal burned, which equates to approximately 2.6 pounds lost.
How much walking to lose 10 pounds in a month? ›
Since there are 3,500 calories in 1 pound, "this means to lose 1 pound, you'll need to walk roughly 35 miles or 70,000 steps. 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.
What is the best time to walk to lose weight? ›
Researchers say exercising between 7–9 a.m. is best for weight management. Morning exercisers had a lower body mass index and waist circumference than those exercising later. Experts say better sleep, mental health, brain health, and physiological health are also important benefits of exercise.
What is the flat tummy walk? ›
abdominal muscles, leading to a flatter stomach. This type of exercise typically involves engaging the core muscles and walking at a brisk pace. It can be done indoors or outdoors and doesn't require any equipment. It is also called a “power walk” or “brisk walk”.
Is it better to walk faster or longer to lose weight? ›
Conclusions: Total body fat is lost through walking at all speeds, but the change is more rapid, clear, and initially greater with slow walking in overweight subjects. A longer exercise impulse at a lower speed in our study initially produced greater total fat loss than a shorter one with fast walking speed.
What is the best speed to walk for weight loss? ›
Speed Matters When Walking for Fitness
If you're walking for your health, a pace of about 3 miles per hour (or about 120 steps per minute) is about right. That's a 20-minute mile. To walk for weight loss, you'll have to pick up the pace to 4 miles per hour (or 135 steps per minute), a 15-minute mile.
The shape of the buttocks is defined by muscles known as the glutes. That's the gluteus maximus, gluteus medius, and gluteus minimus, as well as the fat that lies over them. Walking, running, and climbing all work the glutes. Strength training that targets these muscles can help give you a tighter, more rounded look.
How long does it take to see results from walking? ›
After 3-4 days of walking: you will notice the “better fit” or more room in your clothes! After 7 days of walking: real changes are happening! You have used body fat as energy (fat burning!) Muscles feel more toned!
How many miles is 10 000 steps? ›
Using 2,000 steps in one mile as an average benchmark, 10,000 steps is approximately 5 miles.
How many steps should you take a day to lose 2 pounds a week? ›
“Taking 10,000 steps a day is a traditional goal in achieving fitness and lowering the risk of heart disease and stroke,” Dr. Liana Casusi, MD, a licensed physician, tells Parade.com. "However, studies have shown that at least 15,000 steps daily is optimal to shed a few pounds for weight loss.
How long will it take to lose 40 pounds by walking? ›
Fitness coach reveals her weight loss hacks. Weight loss can be a tricky equation. However, there are many people online sharing their success stories who have shared the healthy habits responsible for dropping weight.
What happens if you walk 30 minutes a day for a month? ›
Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.
What is a flat tummy walk? ›
A “flat tummy walk” is a type of exercise that is intended to help tone and strengthen the. abdominal muscles, leading to a flatter stomach. This type of exercise typically involves engaging the core muscles and walking at a brisk pace. It can be done indoors or outdoors and doesn't require any equipment.
