Can I lose weight by walking?
Honestly, it happened almost as if by magic.
I lost 50 pounds partially due to my walking regimen and it was almost painless.
So if you’re wondering can you lose weight just by walking, the answer is a resounding yes.
Those of you with a love-hate relationship with hardcore cardio sessions can rejoice!
But of course, we are going to go more in-depth than this.
We’re going to talk about:
-if you can lose belly fat from walking
-what specific walking plan I used
-tools you need to get started
-how much you might want to walk to lose weight
Oh yeah, and this post contains affiliate links to great products that will help you in your health journey. I will get a commission if you decide to buy from these links but I’m only recommending products that I feel confident about and from companies that I trust like Amazon and others. Please let me know if you have any questions.
The Very Of Basics Of Weight Loss
So before we talk about walking for weight loss let’s talk about weight loss in general.
I could get super nerdy and talk about how we actually don’t burn fat.
Instead, we actually exhale fat and lose weight that way.
But I won’t be that geeky.
I’ll just talk about losing weight the normal way we think about it.
One pound of fat is roughly equal to 3,500 calories.
In order to lose weight, you need to do one (or more) of the following
- Eat fewer calories
- Get more physical activity
And it’s not just that we need to eat less and/or move more.
We have to “burn” more calories than we take in (i.e) eat.
This concept will come into play for the rest of this post so just file this away to the back of your mind.
Can I Lose Weight Just By Walking?
Given what we just discussed then the answer to this question is a resounding yes!
You can lose weight just by walking
However, this question could be taken in several ways.
If you’re asking can you lose weight just by walking without any changes to your diet then the answer is still yes…
But you’d have to walk a ton.
I mean like a lot. Miles and miles and miles.
However, if the question is can I lose weight by walking and changing my diet then yes for sure.
As I mentioned earlier I was able to lose 50 pounds by changing my eating and walking so I know for sure it’s possible.
And I’ll talk later about what walking plan I was on.
Can I Lose Belly Fat By Walking?
So when you lose weight, you can’t just spot reduce certain areas.
Or at least that’s what I’ve heard.
But seriously y’all.
When I purposely set out to work a certain part of my body, like my stomach, I do feel as if I have the ability to reduce that particular “spot” through strength training.
In regards to reducing your stomach or belly fat rather through walking, this is how it has worked in my personal experience…
All of my “spots” were reduced including my belly fat. It was an all-over kind of weight loss.
Plus think about the movement when you walk.
Your ab muscles are engaged when you walk especially when you walk as a form of exercise.
Want to know what motion really helps target belly fat?
The higher you lift your knee when you walk the more your belly is engaged.
And when you tighten those ab muscles as you lift your knee…boom extra calories torched!
Peep the video below to see what knee lifts are!
How Much Do I Need To Walk Everyday To Lose Weight?
How much you need to walk every day will vary.
Ugh, I hate that answer.
Why can’t there just be a standard answer right?
However, you might be glad about that when I explain some more.
Ok so if you’re like a 200-pound woman, the amount of calories you burn will be different from that of a 120-pound woman even if you walk the length and amount of time or even the same pace.
So if you are like me and have more weight to lose, you’ll be glad to know that you’ll burn more calories than those who don’t need to lose weight.
So back to the question, how much do you need to walk to lose weight?
Take these factors into consideration:
- Your current activity level (exercise and nonexercise activity)
- How much you eat
- How much you currently weigh
We already discussed the factor about how much you currently weigh as how many calories you will burn.
You also need to be honest about your current activity level.
This includes exercise activity and NEAT, which stands for nonexercise activity thermogenesis.
NEAT refers to all of the activity you get throughout the day that does not include dedicated and deliberate exercise.
So washing dishes, gardening, taking the dog out, and other little things like that are considered NEAT and they add up to big calorie burns.
The best way to calculate or measure NEAT is by using a Fitbit.
I have a fitbit and it’s a lifesaver literally because sitting is the new smoking.
And what a Fitbit does is show you how much activity you are getting throughout the day.
You see most people think, hey I worked out for an hour. I’m an active person.
And don’t get me wrong.
But if you sit for most of the day besides that one hour, you are still in danger of all the health issues that come with sitting too much or being sedentary.
So it’s important to take an overall approach to activity and not just a one hour a day approach.
A Fitbit helps you track all of your activity not just that one hour a day of walking (which is still amazing… definitely not discounting that).
With a Fitbit, it will give you a total picture of your activity.
We’ll talk more about Fitbit later.
So again back to the question.
How much do you need to walk to lose weight?
For weight loss purposes, it recommended to walk at least 45 minutes.
During my 50-pound weight loss, I would do 5 miles a few times a week which was about an hour.
And I didn’t even have to leave my house!
More on that later too!
30 minutes is good for heart health but for weight loss we have to kick it up a notch unless we are really cutting back on our eating.
Can I Lose Weight Just By Walking 1 Hour A Day
I kind of already answered this.
But let’s go over it again.
Yes, you can lose weight by walking for one hour (in conjunction with healthier eating).
In fact, you don’t have to work out at all to lose weight because weight loss is more about what you eat than what you do.
But that requires some serious calorie-cutting and I don’t personally recommend it.
So yes, you can lose weight by just walking an hour.
And you can even be “lazy” the rest of the day… but I don’t recommend that either.
Walking Helped Me Lose 50 Pounds
Walking helped me lose weight and is one of my most recommended workouts for beginners.
It was the workout I turned to when I was over 300 pounds.
It helped me get moving again because you can go at your own pace.
Plus it’s a natural movement so there’s nothing to learn (well not too much).
You see I used a DVD which I credit for helping me get off my booty in a way that was manageable for my weight.
What You Need To Get Started To Lose Weight By Walking
I highly suggest you get 2 things when you are looking to start a walking regimen to lose weight.
- Waking DVD
I recommend a walking DVD because that’s what I used.
She has a line of Walk At-Home DVDs and let me tell you…
Those DVDs are gifts from God for real.
I was so out of shape when I first started.
In fact, I had a condition that even made walking very painful and uncomfortable.
But I was determined to change my life.
Other workouts (this is sounding like a commercial I know), were too complicated for me at that time.
I couldn’t keep up with even the modifications.
Plus the dance moves were just more than I wanted to do.
They were all doing too much and it made me feel tired afterward instead of energetic like workouts are supposed to do (so I hear).
I wanted something simple.
I didn’t want beast mode workouts.
I wanted “ok I feel like I can do this”.
And I could do it…over and over and over.
I worked my way up to 5 miles and down 50 pounds.
And I’m not the only one.
Tons of people have lost weight with Leslie’s dvds.
They are so worth it.
And yes I lost belly fat… there’s tons of leg raises in her workouts.
I also recommend you get a Fitbit if you want to start a weight loss regimen.
Because of the combination of NEAT and exercise activity, you need to get to lose weight (or rather I should say I suggest you get because it makes weight loss faster and easier).
It’s easy to track an hour-long walking workout.
You might get 4,000 to 5,000 steps from that workout and that’s awesome.
But if you combine that with lots of movement throughout the day then the calorie “burn” and weight loss is even faster.
And that activity is best tracked with some sort of wearable fitness tracker.
It’s hard to know otherwise.
I don’t know how many times I thought I had been pretty active only to look at my Fitbit and see that I’d only gotten 4,000 steps that day.
And in case you’re wondering, 4,000 is not good.
It’s recommended to get 10,000 steps a day if you want to be considered active and if you’re trying to lose weight then being considered active is a major goals to set.
The Fitbit I have is Alta HR.
It’s one that I’ve been using for over a year now and I love it.
It measures my heart rate, which is great because I love knowing what my heart rate is when I’m exercising.
I want to know if I need to work a little harder or if maybe I need to tone it down.
It also measures how many miles I’ve walked and how many calories I’ve burned.
So using a Fitbit not only measures how many steps I’ve walked but it gives me other important metrics all of which can be used in healthy goal setting.
Like if you want to walk an extra mile a day, this Fitbit will tell you that.
If you want to lower your resting heart rate (which is a sign of physical fitness and better heart function) you can measure that as well with a Fitbit.
They just give you info that you can’t just by guessing.
I wouldn’t be without mine and I believe it would help you in your health journey as well.
Conclusion: Are you ready to start your walking regimen?
If you are ready to start your walking and weight loss journey then be sure to check out the resources I mentioned:
I also have a Healthy Body- Healthy Living resource library that you can access for free by clicking below:
It has lots of healthy living resources like a healthy restaurant meal guide, fitness tracker so you can track your walking workouts, and more.
Walking is such an amazing way to start working out and losing weight.
I know without a doubt that it worked for me and I believe it can work for you.
It’s an especially good workout for beginners, those with weaker knees, and any other aches and pains that won’t go away.
Whatever you decide to do, I pray that you find the perfect workout for you so you can start your healthy living journey right now!
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Medical Disclaimer: While Healthy As You Can strives to provide the most accurate information, anything you read on this site is purely for informational or entertainment purposes and should NOT be considered medical advice or as a replacement for a doctor’s care, diagnosis, appointment, advice, etc. I am not a medical professional at all. Any information, tips, or ideas that you try as a result of reading this blog is tried at your, the reader’s, own risk.
Health Disclaimer: The owner of Healthy As You Can is not a physician, nutritionist, or medical professional. Any tips or ideas that you implement as a result of reading the information on this blog are done at your own risk. The results that may be discussed are not typical or guaranteed. Please talk to your doctor before starting any workout, exercises, diet or nutrition plan. Please stop any workout if you start to feel any pain. Healthy As You Can is not entering into a Doctor-Patient relationship with any reader and is not responsible for any errors or omissions of information.