How You Can Lose Weight By Walking | Weight Loss Hack

  • Walking is a safe and effective lifestyle strategy against abdominal obesity (1).
  • A person who weighs 155 pounds can burn approximately 133 calories by walking for 30 minutes at a moderate pace of 3.5 miles per hour (2).
  • Walking for a mile can burn up to 100 calories, depending on gender (3).

how you can lose weight by walking

If you dislike strenuous exercise or restrictive diets, losing weight can be difficult. However, did you know that losing weight can be done quickly and easily by going for a walk? Walking is a low-impact workout you can perform practically anywhere, anytime, and it's a fantastic way to move your body and burn calories. Walking can help you reach your weight loss goals without feeling overly burdened, whether you're strolling around the block or taking a quick stroll in the park. We'll go over some helpful hints for getting started in this post and examine how you can lose weight by walking. So, lace up your walking shoes, and let's move one step closer to a fitter, healthier version of yourself!

Can You Lose Weight by Just Walking?

People frequently consider strenuous exercise and limiting diets when trying to lose weight. But what if we told you that losing weight by simply walking might be a quick and efficient process? What you just read is true! Walking is a low-impact activity that can nearly always be done anywhere at any time, and it's a wonderful method to move your body and burn calories.

But is walking enough to actually reduce weight? Indeed, it is the answer. Particularly when coupled with a good diet, walking can aid in calorie burning and weight loss. A study found that obese women can use walking as a safe and effective lifestyle option to combat abdominal obesity and serum insulin resistance indicators (1). This demonstrates that even though walking is not as intensive as other forms of exercise, it can still be a useful weight loss method.

Benefits of Walking For Weight Loss

Walking has a bunch of other advantages outside of just aiding in weight loss, making it a fantastic form of exercise for everyone. All ages and fitness levels can engage in walking because it is a low-impact activity that is easy on the joints. Moreover, walking can enhance mental health, lower blood pressure, minimize the risk of chronic illnesses like diabetes, and improve cardiovascular health.

Walking can aid in weight loss by burning calories and fat, particularly if you walk quickly. Harvard Health Publications estimates that walking for 30 minutes at a moderate speed of 3.5 miles per hour will burn about 133 calories for a person weighing 155 pounds (2). This means that if you walk for an hour each day, you can burn about 300 calories. Over time, this can result in a noticeable loss of weight.

Weight Loss Statistics Related to Walking

Several facts back up the idea that walking is an easy and efficient approach to reducing weight. According to a study, obese women can use walking as a safe and effective lifestyle option to combat abdominal obesity and serum insulin resistance indicators (2). According to a different study, walking a mile can result in a 100-calorie calorie burn (3).

According to these facts, walking can be a useful weight-loss method and doesn't require much effort to produce benefits. Walking is an easy and natural exercise that you can add to your daily routine to reduce weight and enhance your general health.

Setting Goals for Your Walking Routine

Setting goals for your walking habit is the next step after learning the advantages of walking for weight loss. You can stay motivated and on track with your weight loss quest by setting reasonable, doable goals. The following advice can help you create objectives for your walking routine:

1. Start small: If you've never walked before (I sure hope you have), start out by going for 10 to 15 minutes each day, then gradually increase the duration and distance.

2. Set a target: Decide how many steps you want to take every day and track your progress with a pedometer or fitness tracker.

3. Increase intensity: When your fitness level improves, add hills, stairs, or periods of quick walking to your walks.

4. Mix it up: To keep things interesting, consider taking different routes, going for walks at various times of the day, or walking while you listen to music or audiobooks.

5. Be consistent: Even if you only walk for a short while each day, make sure you walk consistently because consistency is important for weight loss.

Incorporating Walking Into Your Daily Routine

Due to its simplicity and accessibility, walking is a great way to incorporate fitness into your everyday routine. Here are some helpful hints to help you incorporate walking into your daily routine:

If possible, walking to work or school is one of the most convenient ways to incorporate walking into your daily routine. Consider switching to walking instead of your preferred mode of transportation if your place of employment or educational institution is close by. You'll not only get more exercise as a result, but you'll also save money on gas and lessen your carbon footprint.

Whenever it is feasible, use the stairs instead of the elevator or escalator to increase your daily walking distance. This modest adjustment will accumulate over time and give your heart a good workout.

Use the chance to go for a little walk around the block when there is a break, such as at lunch or coffee. It's a fantastic opportunity to get some fresh air, exercise your legs, and reenergize for the remainder of the day.

Moreover, walking can be a social activity. Think about going for a stroll with friends or family to make it more motivating and fun. While getting some exercise, you can catch up on each other's lives.

Think about mixing in some exercise as you watch TV if that's something you enjoy doing. You can use a stationary bike or a treadmill to exercise while watching TV rather than sitting on the couch. It's a unique approach to blending leisure with exercise.

You can simply incorporate walking into your daily routine and take advantage of all the advantages it provides for your physical and emotional well-being by following these easy recommendations.

Tips For Walking For Weight Loss

Unlocking the power of walking for weight loss goes beyond just putting one foot in front of the other. To supercharge your results, consider these tips. First and foremost, invest in comfortable shoes that provide the perfect fit and ample support. Good posture is also key; stand tall, relax your shoulders, and let your arms naturally sway with your strides. Prioritize a warm-up to loosen your muscles and get them ready for action. Monitoring your heart rate with a heart rate monitor can help you ensure you're pushing yourself at the right intensity for maximum effectiveness. And don't forget to stay hydrated! Keep sipping water before, during, and after your walk to keep your body fueled and performing at its best. Walking for weight loss has never been more effective with these insider tips to amplify your efforts.

How To Lose Weight By Walking on a Treadmill

Cutting off outside running in favor of the treadmill can still be an effective weight loss strategy. Those who don't have access to outside walking routes can still get the benefits of exercise by using this method. How to get the most out of your treadmill workout, according to the pros:

  • Choose the right speed: Beginning at a pace of 3–4 mph will allow you to build up to faster speeds as your fitness level rises. Watch the fat go as you burn it off.
  • Increase the incline: Stay away from level ground! Adding an inclination to your treadmill will make your workout more difficult. More calories will be burned, and you'll lose that last bit of stubborn fat much faster. The best way to keep pushing yourself is to gradually raise the incline.
  • Mix it up: Try switching things up. If you're becoming bored of the same old treadmill workout, try a new workout program. The results will come faster and you'll be more driven.
  • Use weights: Instead of wasting your treadmill time, why not use the time effectively by lifting weights? You may tone your muscles and burn more calories by using hand weights or ankle weights. Your body will be grateful to you later.
  • Stay focused: Put some effort into your treadmill sessions. Put aside all diversionary activities and concentrate. Don't allow your TV or phone to distract you. Focus your attention on the task at hand, activate your brain, and give it your best.The more effort you put into your treadmill workouts, the faster the weight will fall off. Walking on a treadmill might help you lose weight and feel great if you approach it the proper way.

Will I lose Weight Walking 5000 Steps a Day?

Whilst it may not be enough to see noticeable benefits, walking 5000 steps a day can be a fantastic way to start your weight loss journey. The suggested daily step total for health benefits, according to the American Heart Association, is 10,000 steps. But if you're not used to walking or lead a sedentary lifestyle, starting with 5000 steps a day can be a decent place to start.

You might need to progressively raise your daily step count in addition to including other forms of exercise and a healthy diet in your routine if you want to lose weight. Walking is a terrific method to start, but if you want to lose weight significantly, you may need to gradually increase the length and intensity of your walks.


Your health, attitude, and capacity to lose weight can all be improved with just a little bit of walking. Whether you're briskly strolling across the park or circling the block, you can achieve your weight loss goals by walking. Making sensible goals, like including walking in your daily routine, and putting the information we've given in this article to use will help you lose weight and improve your general health and wellness. Start walking toward a fitter, healthier version of yourself by donning your walking shoes!

Enjoy reading? Check out this related article: You Can Lose Weight By Drinking Water? What Experts Say

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  1. Hong, H.-R., Jeong, J.-O., Kong, J.-Y., Lee, S.-H., Yang, S.-H., Ha, C.-D., & Kang, H.-S. (2014). Effect of walking exercise on abdominal fat, insulin resistance and serum cytokines in obese women. Journal of Exercise Nutrition & Biochemistry, 18(3), 277–285.
  2. Harvard Health Publishing. (2004, July 1). Calories burned in 30 minutes of leisure and routine activities. Harvard Health.
  3. Loftin, M., Waddell, D. E., Robinson, J. H., & Owens, S. G. (2010). Comparison of Energy Expenditure to Walk or Run a Mile in Adult Normal Weight and Overweight Men and Women. Journal of Strength and Conditioning Research, 24(10), 2794–2798.


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