35+ Inspiring Weight Loss Results From Walking An Hour (Or More) A Day
You’ve just collapsed onto your couch after completing day one of your new workout.
You know this time you’re really going to lose weight.
It’s just that the HIIT (high intensity interval training) workout you just did wore you out and you know tomorrow your body will feel sore and beat up.
But do you have to do such hardcore exercise to lose weight?
Is it possible that you could lose weight by just walking for an hour a day?
Oh but yes…you can and I’m going to prove it to you today so just keep reading.
For some reason, a lot of us who are embarking on a new weight loss journey believe we have to do back breaking workouts in order to lose weight.
First off let me let you in on a little secret…you don’t have to workout at all in order to lose weight.
I know…mind blowing.
However, you will lose weight a lot FASTER and your body will be more toned and in shape if you incorporate a workout routine with a healthier diet.
So I highly recommend you work out if you’re trying to lose weight.
But do you have to kill yourself doing 45 minutes of hardcore cardio?
Naw, girl (or dude).
You can lose weight by walking for an hour a day or even as little as 4 days a week.
Do you doubt me?
Well, my friend, I promise you by the time you finish reading this post, you will be a believer, trust.
Here’s what we are going to talk about my lovelies:
Can you lose belly fat by walking?
What are the benefits of walking 1 hour a day?
Is 1 hour walk a day enough?
Is 2 hours of walking too much?
And here’s the juicy stuff…
My short story of how I lost 50 pounds by walking
And over 65 inspiring comments from people who lost weight walking broken down into various categories like how long they walked and how many steps they walked to lose weight.
Let’s get into it!
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.
Can you lose belly fat by walking?
One of the parts of our bodies that we women want to shape up most is our stomach area.
And wouldn’t it be great if we could kill two birds with one stone and lose belly fat while we walked?
Fortunately you can! I could give you a long scientific answer but I won’t because you can read about.
Think about it though. When we walk our core muscles which includes our stomach are totally engaged.
And if you do the walk at home dvds like Leslie Sansone’s 5 mile walk (this one helped me lose 50 pounds… but more on that later), you are constantly working your lower abs.
So honestly you don’t have to stoop down to the floor to do crunches.
Just do a walk at home workout and get your cardio and your core workout all at once!
Is 1 hour walk a day enough?
This is a question that people ask on Google and well the answer is, it depends.
It depends on what people mean by “enough”. Is walking an hour a day enough to lose weight?
Yes and I will prove that later on in this article. Is it enough to get in shape?
Sure, eventually if you keep walking an hour a day consistently, you will likely get in shape.
Again I will show you later how true this really is so stay tuned!
Is 2 hours of walking too much?
Again this is another question that people ask on Google about walking.
And only those people who ask truly know what it means but if I was to venture a guess I would say that they are asking this: Would I be over doing it if I walked for 2 hours a day?
And the answer to that would be, it depends.
If you haven’t worked out for years, are totally out of shape, and or are overweight then yes walking for 2 hours a day is a bit much to do right off the bat.
I don’t want you wearing yourself out because then you’ll get burned out and you’ll stop working out all together ( at least that’s how it works for me).
Instead, gradually build up to 2 hours or even 1 hour depending on your current level of fitness and the intensity of the walk.
Perhaps, if it’s just a slow after dinner walk 2 hours may be alright.
But don’t go on a 2 hour hike on mountainous terrain. Use common sense.
My short story of how I lose 50 pounds by walking
I remember the moment vividly when I stepped on a scale and the little arrow dial on the scale spun all the way past the 299 pound mark and landed on the 15 pound mark.
I thought hmmm…that’s strange. This scale must be broken.
The analog scale didn’t have the capability to go beyond 300, so when you weigh more than 300 pounds, scales like that just loop around to the beginning starting at 1.
So if you’re 345 pounds (which I wasn’t but I was heading that way) instead of the scale saying 345, the scale’s needle shoots past the 300 and then lands on the 45.That was my moment of reckoning. I’m not sure why 200 pounds wasn’t. 200 didn’t alarm me but 300 did Click To Tweet
Hopefully this makes sense. When I saw this happening to the scale I was standing on, years ago, I did not understand this phenomenon…until I did. I weighed over 300 pounds.
That was my moment of reckoning. I’m not sure why 200 pounds wasn’t. 200 didn’t alarm me but 300 did (and being diagnosed with prediabetes).
Being over 300 for sure did.
Around that same time, a woman that I know who lost over 200 pounds naturally (no pills or surgery) told me about a walking DVD that she did that really helped her get in shape.
I cannot say that I just love walking outside. I like hiking but just walking on the street doesn’t excite me.
But the thought of walking in the comfort of my own home surely did.
So guess what ya’ll? I bought the Walk At Home DVD by Leslie Sansone and when I got it, I started doing the 5 mile walk which is…about an hour.
And by walking an hour (I won’t say I did it every day but I did it many times a week and did it consistently for months) and changing my eating habits I lost 50 pounds.
And honestly, I don’t even remember it being that painful or hard.
Maybe I was so motivated that I didn’t care what I had to do.
My health was in jeopardy and that’s all I cared about.
Walking and especially walking at home is a great way to start off your weight loss journey because it’s such a natural movement that it won’t be too taxing on your body.
Here’s over 65 inspiring results from people who lost weight walking
And I of course don’t have the only walking weight loss success story.
I wanted to do some research and find comments from people who have walked their way into fitness and I found so many comments from people who have lost weight from walking whether it be normal walking outside, hiking, treadmills, or walking at home without a treadmill.
I know if you’re reading this, you are probably skeptical that you can lose weight by walking but it’s true.
You don’t have to do HIIT workouts (unless you want to) to lose weight.
I want you to let these weight loss results inspire you to get up offa that thing and start walking towards your weight loss goals.
I divided these weight loss results into different categories:
How Many Many Minutes/Hours They Walked For Weight Loss
General Weight Loss By Walking Results
Miles Walked To Lose Weight
Lost Over 100 Pounds
Lost Weight Without Changing Their Diet
Amount Of Steps Taken To Lose Weight
General Weight Loss By Walking Results
I wasn’t able to get specifics on how many miles or how long these people walked but these weight loss success stories will still motivate you to get started!
- Someone lost their first 20 pounds just by walking
- Someone else has lost 66 pounds just by walking and counting calories.
- A woman who started walking 15-25 km (which is 9-15 miles!) and lost so much weight that she has to eat 3,000 calories a day to make sure she doesn’t lose too much weight. That’s a good problem to have.
- Another woman lost 30 pounds by (I’m assuming) dieting and walking as her exercise.
- A 56-year old woman lost 65 pounds in 2 years by walking and going to the gym faithfully 5 days a week.
- Someone else lost 20 pounds in a month and 42 in 4 months by walking and taking the stairs (just say no to elevators?)
- A man lost 3 kg (6.6 lbs) just walking 30 minutes a day
- Another person lost 50 pounds in less than 5 months with diet and walking (that would be amazing right?)
- A woman lost 65 pounds in a year doing a walking video on Youtube (you don’t even have to leave your house, people)
- Think it’s impossible to lose 11 pounds in 2 weeks? It’s not… a woman did that working out to a walking video almost 5 times a week.
- Lost 60 pounds doing the 38 minute KL workout and by eating right (didn’t say how long it took) woman I don’t know how long it took but a lady lost 60 pounds doing a 38 minute walking workout video and eating healthy (so you don’t even have to walk for an hour to lose weight!)
- A lady lost 21 pounds in 6 weeks doing a 38 minute walking workout and meal prepping
- A woman exercised to a 38 minute walking video 3 times a week and lost 5 pounds!
- And get this…a woman lost 30 pounds in 2 months walking to a YouTube video!
- But wait it gets betta… someone lost 16 pounds walking 38 minutes in 1 and ½ months! She did this every day so consistency is key.
- And then someone lost 5 pounds in 9 days by doing this 38 minute walking workout
How many miles they walked to lose weight:
Maybe you want to know how many miles you’ll need to walk to reach your weight loss goals?
These people reveal how many miles they walked to start seeing real results .
- Someone lost 17 pounds in just 6 short weeks by walking 5 miles per day!
- A man was able to lose 20 pound by walking 2 miles per day.
- Another person said that they lost 15 pounds in 2 months by walking 3 miles a day and eating a cheat keto diet
- Get this…a man lost 60 pounds in 3 months by walking 5-7 miles every day…dude those are some awesome results!
- By getting 2 to 3 walks a day, equaling 6 miles a day, a lady lost 80 pounds!
- In 3 ½ weeks, a woman slimmed down by 19 pounds by doing a 3 mile walking video!
How long (minutes/hours) they walked to lose weight:
Want to hear some more weight loss results? The following are the results of people based on how long (i.e how any minutes or, in some cases, hours) they walked.
- This one’s a doozy but by walking 2.5 hours a day, someone was able to lose 30 kg or 66 pounds in 7 months...impressive but exhausting to think about!
- These results are no joke…how about this person who lost 120 pounds in a mere 10 months just by eating right and walking for an hour and a half…amazing!
- And going back to the premise of our blog post here…walking for an 1 hour a day helped someone 20kg or 44 pounds in 3 months. So not only can you lose weight by walking an hour a day but you can lose a lot of weight by walking for an hour!
- How about these results… 5kg or 11 pounds in a month walking for 50 minutes a day and eating moderate portions…hey, I wouldn’t be mad at all
- You can eat oatmeal for breakfast and dinner, walk 2 hours a day and lose 16 pounds in 2 weeks…hey, it worked for this one dude but I’m not feeling oatmeal twice a day personally. But if you don’t mind it…give it a shot.
- Walking 1 hour per day lost 4.5 pounds in 3 days Okay really? Someone lost 4.5 pounds in 3 day by walking an hour per day? Still doubt that you can lose weight walking?
- Ok, this one is a bit unbelievable but I’ll just trust them…9kg in 18 days by walking for an hour. Guys, in case you didn’t know 9kg is 19 pounds so that’s like a pound a day or more. Bonkers!
The over 100 pounds lost by walking club:
So not only can you lose weight by walking (coupled with healthy eating… or do you?
Hmmm, stay tuned for that), but you can lose massive amounts of weight walking.
How does losing 100 pounds or more sound? Amazing,right?
That’s what these next few people were able to do so let’s see their progress!
- Someone lost 110 pounds in 2020 just by walking and improving their eating habits
- How about this…this person lost 143 pounds in 2 years! How did they do it? They walked for 30 minutes in the morning and 1-2 hours after work and hiking. Those are some amazing results, right there!
- Now this woman has some tips for us…She went from 270 to 130 (that’s 140 pounds!) in 5 months by doing the following: walking 90 minutes a day with weights in hand and with a backpack. She drinks green tea before she walks and drinks a liter of water afterwards, eats healthy food, around 1500 calories. I mean dang…she’s killing the game!
Lost Weight Walking With NO Diet Change
But wait… it gets even better.
Ok so I’m not advocating for you to just whatever and however much you want but there is a little adage that you can’t outwork a bad diet (or something like that).
But that’s not true.
High school football players with horrible diets and 10 percent body fat would beg to differ. And these next few people also have something to say about this “fact”:
- With absolutely no diet change (according to them…at least no conscious change), a man was able to lose 100 pounds in 6 months by walking a few hours a day. Shoot, if you have a few hours a day to walk and you aren’t ready to change your eating habits, try this and see what happens.
- A woman says that she walked 3-4 hours a day, ate like crap and lost 50 pounds in 3 months. Hey I’m not telling you to eat unhealthy foods. I’m just saying you can lose weight while eating like a 5th grader on Halloween night.
- A woman did a 38 minute walk at home video twice a day for a month and lost 47lbs with no special diet.
Average steps they took to lose weight
The last metric we are going to look at is the amount of steps people walked in order to lose weight.
This is my favorite way to measure my activity. You can of course measure your activity in hours but frankly for me, I don’t want to have to track how many hours or minutes I’ve walked.
I also don’t want to be lulled into a false sense of health by walking for an hour a day and then thinking I can sit the rest of the day.
I feel like by counting my steps, I’m making sure I’m getting activity all throughout the day, not just in one concentrated period of time.
The best (and laziest) way to count your steps is with a fitbit which I will discuss a little later.
- A woman lost 5 stone (70 pounds) in a year by counting her calories and walking 15k steps per day.
- A lady lost 72 pounds by walking at least 10k steps per day and changing her diet.
- By walking 15,000 steps a day and being in a caloric deficit, someone lost 20 pounds in 2 months.
- I’m not quite here yet but maybe you’re ready for this…a lady walked 20,000 steps a day, ate a low calorie diet and lost 25kg (50 pounds) in only 4 months! I don’t think I can handle 20,000 steps yet…I’m still happy with my 10k per day but way to go girl!
- Walking 10,000 steps in mountainous terrain helped someone lose 4kg (8.8) in 1 month (no diet change here either I don’t believe)
- In 9 months, a person lost 23kg (50lbs) walking 10k...and not even every day. Good to know you can have rest days and still lose weight.
- Here’s another 20,000 steps a day success story. They did this for a month and lost 20 pounds. 20 seems to be the magic number for her.
- Perhaps 20,000 wasn’t enough for you. Okay well how about walking 20k to 24k? It helped someone lose 20 pounds in 40 days so why not.
- In a year and a half, a woman lost 80 pounds by eating healthy and walking 10,000 steps a day...now we are back to a more realistic step count…whew.
- Another 10,000 steps a day success story. A woman did that and lost 43 pounds in a month while also calorie counting.
- Ok so we’re back to 20,000 steps a day but perhaps his results will motivate you. A man was able to lose 50 pounds in 4 months and drop to 10 percent body fat by doing 20k a day.
- And finally a woman lost 21 pounds in 3 months by walking 15,000 steps a day and lowering her caloric intake.
What Should Your Next Steps Be If You Want To Lose Weight Walking (Pun intended lol)
Now if you’re not convinced by now that walking will help you lose weight I’m not sure what more I can do for you lol.
The truth is walking is one of the healthiest, easiest, most natural, and most effective ways to lose weight.
So if you’re feeling motivated to get started on a walking weight loss journey you might be wondering where to start?
I would start here: with a fitness tracker like a Fitbit.
Here’s why I feel a Fitbit is absolutely crucial to your success:
In no way am I saying that your weight loss efforts won’t be helped by walking for an hour.
The dangers though with tracking your activity by time and not by step are the following:
1.It is important to get lots of activity throughout the day. Sitting is the new smoking so it’s vital that you’re moving all day long.
I remember I used to have this mentality of “Hey, I did my 30 minute to 1 hour workout so now I can sit the rest of the day”.
Tracking just an hour of activity lulls you into a false sense of fitness.
Now that I have a Fitbit, seeing that step count reminds me that even if I have worked out already, I don’t have permission (from myself) to just lay around the rest of the day.
Let’s say you workout even for an hour, and your Fitbit records 3,989 steps.
That’s great…well done and all but that’s still considered to be sedentary .
An active lifestyle is considered to be upwards of 9,999 steps or more. So those 3,989 steps ain’t cutting.
And I can tell you, when it’s a Saturday and I don’t have to work, if I’ve been extra lazy that day, I might get 2,500 steps the whole day.
Even if I did the 1 hour long workout on a day like this and got the 3,989 steps that would only be 6,189 steps.
Still considered just a little better than sedentary. Now, a few days of such low activity is not a big deal but lots of days like this?
It really starts to add up to an overall unhealthy lifestyle.
A Fitbit will go a long way in motivating you to overcome this.
2. Unless you’re extremely efficient in record keeping most people aren’t going to track how many minutes they’ve moved around in a day beyond their workout.
And studies show that most people overestimate how much activity they get in a day so it’s rare that you are going to be accurate just using your brain alone .
And ain’t nobody carrying around a pencil and paper and writing “I got 10 minutes of activity from 11:20-11:30”. Not a thing.
Getting a Fitbit just takes the guesswork out of figuring out how much daily activity you’re getting. It automatically tracks your movements so you don’t have to.
3. It’s not just the walking for an hour every day that helps you lose weight.
It’s the walking, moving, fidgeting, bending, and lifting also known as NEAT that helps you lose weight.
What is NEAT?
NEAT is non exercise activity thermogenesis and you can read more about it here. All the activity you get all day is what helps accelerate your weight loss.
We are shooting for an active lifestyle not a one and done workout and then sit for most of the day thereafter.
You need both the exercise and non exercise activity to speed up your weight loss.
This is how the Fitbit helps you.
It tracks both your regular steps/movements and your exercise movements without you having to do anything.
It just syncs with your phone and records years and years of activity for you.
Why Can’t I Just Use A Free Pedometer On My Phone?
You can. In fact, I believe the iPhone app is supposed to be quite accurate.
I just don’t have my phone physically on me all day like I do my Fitbit Alta HR (you can read my detailed review of the Fitbit Alta HR by clicking here).
So it wouldn’t be an accurate count of my daily movement.
So anyway, If you are ready to get a Fitbit so you can start your walking weight loss regimen then you can click here to look at Fitbit Alta HR which is the one I have and recommend.
Or you can click here to look at the
Regardless of how you decide to start, I just encourage you to start walking more…go hog wild (if you’re able) or take a gradual approach.
Just start and I know you’ll be glad you did.