Can Walking Help You Lose Weight?

If you want to lose weight but find the gym intimidating or running too hard on your joints, walking may be the answer. It is easy, free and something most people can do every day. But can walking alone really help you lose weight? The honest answer is yes, especially when it is combined with sensible eating.

How walking burns calories
Every step you take uses energy. The amount depends on your body weight, your speed and the terrain. As a rough guide, a person weighing around 70 kg (155 lb) might burn about 150 to 200 calories in 30 minutes of brisk walking, and more on hills. Heavier people burn more calories covering the same distance because they are moving more weight.

To lose weight, you need to use more energy than you take in over time. Walking increases the energy you use, which makes that balance easier to achieve.

Why diet still matters
It is much easier to eat calories than to burn them. A single large muffin or sugary coffee drink can contain as many calories as an hour of walking. That is why walking works best for weight loss when it is combined with healthier eating. Small, lasting changes to what and how much you eat, together with regular walks, are more effective than either on their own.

The hidden benefits of walking for weight
Walking helps with weight in ways beyond burning calories:

• It builds and maintains muscle, which helps keep your metabolism healthy
• It can reduce stress, which may cut down on stress eating
• It improves sleep, and poor sleep is linked with weight gain
• It is easy to keep doing, so it helps you maintain weight loss long term

Research consistently shows that people who keep weight off over the long term tend to stay physically active, and walking is one of the most common activities they choose.

How much walking do you need?
Start where you are. If you are new to exercise, begin with 15 to 20 minutes a day and build up gradually. For weight loss, many people aim for 45 to 60 minutes of brisk walking on most days once they are fit enough. You can split this into two or three shorter walks if that is easier.

Making your walks work harder
As your fitness improves, try these ways to burn more energy:

• Pick up the pace: walk briskly enough that talking takes a little effort
• Add hills: walking uphill burns considerably more calories than walking on the flat
• Try intervals: alternate a few minutes of fast walking with a few minutes at an easier pace
• Walk longer: add a few minutes to one walk each week

Be patient with the scales
Healthy weight loss is usually around 0.5 to 1 kg (1 to 2 lb) a week. Some weeks you may lose more and some weeks nothing at all, especially as your body adjusts to more activity. Measure your waist, notice how your clothes fit and pay attention to how much easier walking feels. These are signs of progress even when the scales do not move.

Check with your doctor
If you have a lot of weight to lose, a health condition or joint problems, ask your doctor for advice before starting. They can help you set a safe plan and may suggest extra support.

The bottom line
Walking can help you lose weight, particularly when you combine it with healthier eating and stick with it for the long term. Start gently, walk most days and let the results build over time.