Benefits of Walking To Lose Weight-Walking often works better than running- 2021

Walking would be the perfect way for you to lose those extra pounds. In this informative article, I am going to discuss the benefits of walking to lose weight.

You can lose up to seven to eight pounds a week if you know how to do it effectively. The best part about walking is that it’s fun and isn’t to your heart and joints.

Walking has become popular in recent years to be an excellent means of losing weight.

It is for this reason that doctors and dietitians recommend running for all age groups and this activity can be seamlessly integrated into your daily life.

In this article, we will discuss in detail how walking will help you to achieve a slim body in a short period of time. Read on!

Video credit: Health & Fitness Channel

Benefits of Walking To Lose Weight:

We will discuss the following points. 

  1. How to prepare yourself for the walk
  2. How to Lose Weight by Walking
  3. How many calories do you burn?
  4. Sample Walking Schedule
  5. How many miles should you run?
  6. Benefits of Walking for Weight Loss
  7. Safety Tips to Consider While Walking

[1] How to prepare yourself for the walk:

What you need.

  • Walking shoes that fit you perfectly without hurting your feet
  • Sports T-shirt and shorts or sweatpants or Capri
  • Sports watch
  • A fitness app
  • Sipper

[2] How to lose weight by walking? To achieve the benefits of walking to lose weight:

You have to keep some points in mind if you want to lose weight by walking.

(I) Count Your Calories

You can walk as much as you want, but you wouldn’t lose a single pound if you didn’t keep tabs on how much you eat per day.

Counting your calories can help you a lot, and there are several apps that will help you do so.

The fewer calories you intake, the faster you will lose weight. If you keep eating and walking for 30 minutes a day, you won’t lose weight at all.

(ii) Gradually increase the pace of your walk.

Start by walking at a medium pace for 15 – 20 minutes three days a week.

When you are comfortable (after one or two weeks), start brisk walking or fast-paced walking for 30 – 40 minutes a day.

You can increase the time per day to 60 minutes.

Increasing the pace and time of your walk will give your body the time and strength to adapt to a new habit and lifestyle. You need to support your body and vice versa.

(iii) Interval Walk.

I vouched for this hike strategy as it helped me lose about five pounds in three weeks’ time.

Interval running means you need to change the pace of your walk after each minute. Start by walking at a medium pace for about 45 seconds.

Then, accelerate and walk for one minute. Again, slow down and walk for one minute. Keep doing this for as long as you want.

I love interval running as it gives my body time to prepare for the quick walk and also helps it relax after completing the fast-paced run without stopping.

That also kept my brain working, which means I wasn’t bored while walking. It kept me alert and smiling, and, in fact, I have many friends who started after this hike strategy.

(Iv) Foods You Should Eat.

Includes lots of fruits and vegetables in your diet. Eat at least two types of fruits a day. If possible, eat the fruit, do not juice it.

Vegetables can be eaten raw, boiled, baked, or grilled. You can also make a smoothie and drink it right after your walk.

Your body has a daily supply of protein as well. You can eat fish, turkey, chicken, eggs, lentils, beans, sprouts, soy, and mushrooms.

You can also opt for lean red meat, but make sure you don’t overeat.

Milk is a good source of calcium, which will strengthen your bones. Therefore, drink at least one glass of milk a day.

You may want to avoid cheese and flavored yogurt for now. There are many low-calorie, non-flavored yogurts available in the market.

Remember, frozen yogurt is a good substitute for ice cream, but don’t enjoy it too much.

Tea of any kind, which is prepared without the addition of sugar or milk, is very beneficial for you.

It doesn’t necessarily have green tea. You can also opt for black tea, but be sure to buy good quality tea.

Drink tea in the morning and evening before rinsing toxins. Fewer toxins in the body will give you strength and increase your immunity.

(V) Tone Your Body.

Do exercises that will help tone your muscles and maintain proper blood circulation. Toning your muscles is important because losing weight can make your skin saggy.

  • Move your hands, one by one, in a circular motion, five times in the direction of the clock and five times in the direction counterclockwise.
  • Stand with your arms wide open. Put your hands together and put your palms together. Now, go back to your old position of wide outstretched arms. It would look like your waving hands. You can do this at a slow or fast pace. Inhale as you feel with open arms, and exhale as you bring them together.
  • The squat is a great exercise when it comes to tone your lower body. Move your legs apart about two feet. Slowly bend your knees and come to the sitting position. Hold the position for about 5-10 seconds. Slowly release the position and come back to your first posture.
  • Air cycling is a good exercise for strengthening your thighs. Go on your back, lift your legs up, and move your legs like you were riding a bike. Do it in both forward and backward directions for about a minute. Repeat for five minutes.
  • Sit-ups will tone your belly.
  • You can also try Kapalbhati pranayama.
  • Go for strength training exercises. Kickboxing, weightlifting, crunches, etc. Will strengthen your body muscles.

(Vi) Sleep Well And Avoid Alcohol.

You need to sleep for at least seven hours a day.

Sleep will help you to restart your body and mind. So the next day, if you go for a walk, you won’t feel very tired or sleepy.

You should avoid alcohol for several days. Alcohol is divided into sugar, which is eventually stored as fat.

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[3] How many calories do you burn?

Depending on your current body weight, your walking pace, and length of time, you can lose up to 15 – 20 pounds over a period of 20 weeks.

To achieve this, you need to walk bridle for about 30 – 40 minutes a day.

However, if you want to lose weight slowly, you can take a walk at a normal pace and burn 4-8 calories per minute depending on your current body weight.

If you weigh 120-5 calories per minute – 140 pounds, you can burn 4 if you weigh 160-180 pounds, you can burn 6-7 calories per minute, and if you weigh 200 or more pounds, you can burn 8 – 9 calories per minute.

Whether you want results sooner or later, your body needs to do toning exercises and freehand exercises.

To get a more specific idea, take a look at the tables below:

Gender: Female; Age: 35-40; Length: 5’5″ ; Weight: 157 pounds; Lifestyle: Sedentary

Walking speed (mph) Calories burned (kcal)
10 minutes 20 minutes 30 minutes
1 26.4 52.7 79.1
2 42.7 85.4 128.1
3 61.4 122.7 184.1

Sex: Male; Age: 35-40; Length: 6′; Weight: 196 pounds; Lifestyle: Moderately active

Walking speed (mph) Calories burned (kcal)
10 minutes 20 minutes 30 minutes
1 21.6 43.3 64.9
2 40.6 81.8 121.7
3 62.2 124.5 186.7

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[4] The Sample Walking Schedule:

How long do you have to walk to lose weight? Here is an example walking schedule for you to guide. You can increase or shorten depending on your body’s response.

Week Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
1 Slow walking for 10 minutes Walk along the middle for 10 minutes Walk along the middle for 20 minutes Medium walk for 20 minutes toning Walk along the middle for 30 minutes toning Interval run for 20 minutes toning Rest
2 Interval running for 30 minutes of strength training Brisk walking for 5-10 minutes of toning strength training Lively for 10 minutes of toning strength training Moderate walking for 15 minutes of freehand exercise for 15 minutes Interval for 20 minutes (take rest in between) Interval running for 30 minutes of strength training Rest
3 Interval run for 40 minutes  (take rest in between) Medium-paced running for 15 minutes of toning and strength training Interval running for 45 minutes of strength training Lively for 15 minutes of toning Interval for 50 minutes of freehand exercise for 10 minutes Lively walk for 20 minutes toning  Rest
4 Fast running for 20 minutes of strength training Interval run for 60 minutes Interval run for 60 minutes toning Interval running for 60 minutes of strength training Interval walking for 60 minutes of freehand exercise Interval run for 60 minutes toning  Rest

[5] How Many Miles Should You Walk In A Day?

The point here is the mile not to count, but to count how many calories you’re taking in, and how much you’re able to burn per day.

For example, if you eat uncontrollably and then go for a lazy walk for about four miles, it will definitely burn some calories, but it won’t be enough to show visible weight reduction burning.

As mentioned above, the pace of walking, reduce calorie intake, do strength training and body toning exercises, and get good sleep.

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[6] Benefits of Hiking for Weight Loss:

  • Burns calories

Walking is good for those who just warm up to work the idea out. An hour of walking a day, combined with a healthy diet, is a good way to cut down the extra flab.

The number of calories burned is directly proportional to the speed applied and the distance traveled while walking.

This makes walking to lose weight a very popular idea among beginners.

  • Reduces the risk of diseases

Walking increases blood circulation in the body, which in turn keeps all heart-related diseases on the bay.

Walking regularly increases bone density and reduces the risk of osteoporosis and other bone-related conditions.

It is also said to significantly reduce the risk of developing diabetes, colon, and breast cancer, and cardiovascular disease,

  • Empowers The Body

Walking stimulates the circulation of blood in the body and at the same time stimulates all metabolic activities.

A brisk walk elevates the mood, perks the energy levels, and regulates blood pressure and cholesterol levels.

  • Best and light workout

Walking is one of the easiest and most economical ways to stay physically active.

This can be done almost anywhere and at any time. Although walking outside can be quite refreshing, it can also be done in the house on a treadmill.

  • Stress Buster

Walking is directly linked to a reduction in stress. Its benefits can be equated with those of aerobic exercises that help to calm the nerves. While walking, the body endorphins, which in turn, stimulate relaxation.

  • Strengthens the muscles

Walking keeps the bones, muscles, and joints healthy. Regular walking strengthens the muscles of the legs, especially the hamstrings and the quadriceps. It can also be helpful for people who are recovering from cerebral infarction and leg injury 

  • Improves memory and brain function

Your happy hormones (serotonin and dopamine) are up, which ultimately increases your confidence in yourself and makes you proactive.

It also increases your memory and cognitive functions.

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[7] Safety tips to consider while walking:

  • It is always better to work out early in the morning so that the body attracts sufficiently and the circulation of the blood increases. In addition, walking in the morning is also beneficial for the body to absorb vitamin D from the first rays of the sun.
  • A brisk walk is needed to burn more calories if your goal is to lose a few extra pounds. The faster you run, the more calories you burn.
  • Do not walk after a meal. Some say that walking right after a meal can improve digestion. However, it is a misconception like walking or working immediately after a meal affects the flow of digestive juices, thereby hindering the breakdown of food.
  • Fueling the body with plenty of water, while resolute walking is not recommended because it damages the airways.
  • Moisturize the body with fluids before boarding for a walk or five minutes after the completion of the workout. Drinking natural energy juices as beet juice before walking can revitalize the metabolic processes, thereby helping the body to burn more calories.


Have you ever considered running to lose weight?

Most of the benefits you would derive from walking in regard to weight loss would be lost if the level of activity is not tracked.

So it’s time to put on your walking shoes and walk your way to a fitter life. Let us know your experience or if you have any suggestions or tips by commenting in the comments field.

I hope that these tips regarding the benefits of walking to lose weight can help you on your way to a better weight.

Walking can be very effective to cover the more moving side. But again, it starts with taking fewer calories. Good luck.


I hope you will get some knowledge about the Benefits of walking to lose weight by reading this article. Comment down your thoughts on this article below. If you have any queries, then ask My Voice.

Manu Saiyed


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