You’re trying to lose weight and are trying to find time to fit in a workout, but between your job, errands, and everything else on your plate, squeezing in an hour at the gym is just not happening. Not to mention the fact that intense workouts sound daunting and like an injury waiting to happen.
You don’t have to go all out, get drenched in sweat, or go to a gym to make progress. Walking–yes, plain old walking–is one of the most underrated tools for weight loss. It’s easy to start, doesn’t require a gym membership, and can deliver results.
Does Walking Lead to Weight Loss?
The short answer is yes, as long as it helps you create a calorie deficit. Weight loss always boils down to a calorie deficit, and even though calorie math is an overly simplistic way to think about it, it can be helpful. So, let’s imagine that your body is like a backpack you’re carrying on a hike.
As you’re hiking, you might drink some water or eat trail mix from your pack. This lightens the backpack. Similarly, walking can help you lose weight by helping you achieve the calorie deficit needed for weight loss. Walking helps tip the scales in your favor by increasing the number of calories you burn throughout the day.
How Much Do You Need to Walk to See Results?
There’s no one-size-fits-all answer. It depends on your starting point, lifestyle, age, goals, and other factors. But the key to seeing progress is creating a consistent routine you can build upon.
Here are some tips to help you get started.
- Figure out your baseline – Check your fitness tracker or phone after a typical day to see how many steps you’re currently logging.
- Start small and build gradually – Adding an extra 1,000–2,000 steps on top of your baseline is a realistic and effective way to ease into a more active lifestyle.
- Work toward a common target – For general health and weight management, a goal of 7,000 to 10,000 steps per day is often recommended.
- Try time-based goals – If you prefer to track time instead of steps, aim for 30–60 minutes of walking each day, which typically falls within the same step range.
- Break it up – Don’t worry if you can’t fit in a long walk all at once. Several 10–15 minute walks throughout the day can be just as effective and often easier to stick with.
Ways to Make Walking a Habit
When I counsel people on developing habits, I help them brainstorm ways to implement their goals. As I tell my patients, a goal without a plan is just a dream. To reach your goals, consider these tips to help you make walking a habit.
- Put it on your calendar. Try adding a walk first thing in the morning, during lunch, or after meals. You could go for three shorter walks or a longer walk at one of these times.
- Make it fun. Find a way to look forward to your walk by creating an upbeat playlist to listen to, downloading an audiobook, saving a TV show or movie for a treadmill walk, or making a walking date with a friend.
- Track your progress. Use MyFitnessPal or a fitness wearable to stay motivated. You may notice progress when walking sooner than you notice it on the scale–whether that’s an increased pace, increased mileage, or extra time.
Other Benefits of Walking (Besides Weight Loss)
Yes, walking is a form of exercise, but it isn’t just about burning calories! If you’re thinking only of the calorie-burning benefits, you may be missing out. Think of walking as a reset button for your body and your brain. Even a short walk can have a ripple effect on how you feel throughout the day.
A consistent walking habit can help you lose weight, but it does so much more than that. When it becomes part of your routine, it can help boost your mood and energy and can improve mobility and digestion. This is a great way to make sure you’re eating well and creating a calorie deficit, which will boost your chances of success.
The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen, or any other fitness or wellness activities.
