By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach

Are you considering weight loss options and wondering how much walking to lose weight? Walking is an excellent way to improve your fitness and is the most accessible cardio exercise, making it one of the best ways to lose weight healthily. As a trainer, most of my clients want to lose weight, and setting a step goal is one of the first things I do with them. Adding more walking to your life - whether as structured walking workouts or by increasing your daily activity levels while doing errands and other things - can help you lose weight. This guide will go over how to lose weight by walking and offer guidelines on how much to walk for weight loss.

Related Post: Recommended Steps Per Day By Age

Health Benefits of Walking

Walking offers many health benefits, for weight loss and general health. Here are some of the most significant benefits of walking:

Better heart and lung health
Reduced risk of heart disease, type 2 diabetes, osteoporosis, some cancers, and stroke
Boosts immune function
Eases joint pain
Strengthens bones and muscles
Improves mood
Helps with weight loss and maintaining a healthy weight
It is low-impact, placing less stress on joints than high-impact activities like running.
Accessible and free

Walking and Weight Loss

Before we delve into how much walking to lose weight, let’s examine the connection between walking and weight loss. Walking can help you lose weight since it burns calories.

It takes burning 3,500 calories to lose one pound of body weight. Walking one mile (1.6 km) burns about 100 calories, according to experts. (100 calories is an average. The exact amount of calories you burn depends on your age and weight.). So walking 35 miles burns one pound of body weight.

So, how much walking to lose weight at a rate of one pound per week? Although 35 miles may sound a lot, breaking it into smaller segments is much more achievable. If you want to lose one pound in a week, walking 5 miles (8 kilometers) a day will burn about 3,500 calories, losing one pound of body weight. Walking 5 miles is equal to about 10,000 steps for most people.

Building your walking program gradually, breaking up your walks into smaller segments, and making your walks fun by going with your dog or other people can help you stick to and succeed in a walking weight loss program.

How Much Walking to Lose Weight: Guidelines from the Experts

The amount of walking you need to do to lose weight depends on your body weight and weight loss goals. The Centers for Disease Control and Prevention recommends losing 1 to 2 pounds of body weight per week for a healthy, sustainable rate of weight loss. People who lose weight at this rate are most likely to be able to maintain their weight loss, according to the CDC.

The Physical Activity Guidelines for Americans recommends walking for at least 300 minutes weekly to lose weight. This breaks down into about 43 minutes a day of walking. You can break your walks into smaller segments and do a walk in the morning and one after lunch, for instance.

Here is a summary of the guidelines for how much walking to lose weight:

Walk for at least 45 minutes daily for weight loss, breaking it down into smaller segments if you’d like.
To lose one pound in a week, you will need to walk about 5 miles (8 kilometers) per day. This can include walking as exercise and in daily life, such as walking to do errands, taking stairs, and walking your dog. This distance in step count depends on your stride length and height, but generally, it should be in the range of 10,000 steps per day.

How to Lose Weight Walking: Tips from a Trainer

Make sure you have your doctor’s approval to begin a walking program for weight loss. Walking is accessible for most people, but if you have any health conditions impacting your walks, your doctor can give you advice and modifications.
Break down your big weight loss goal into weekly milestones. Set a weekly walking goal. Using step count or mileage (or kilometers) is a great way to track your progress.
Set a daily step goal. This gives you a daily performance goal that is measurable and achievable.
Wear comfortable shoes. Your shoes are your only piece of equipment for walking, so make sure they fit well and are not worn out. Worn shoes will start feeling flat, leading to nagging aches and pains. Some experts recommend replacing your walking shoes every 300 to 500 miles. If you walk for 30 minutes a day, five days a week, you’ll need a new pair every six to 12 months. You can track your shoe miles using a fitness tracker or running app.
Build your distance gradually. If you aren’t used to walking, add distance to your walks over time so you don’t get injured or exhausted.
Break up your walks into smaller segments when you’re starting out. This will help build your fitness and keep your mind energized.
Walk with someone - a friend, pet, or family member - to boost motivation. My dog is my favorite walking companion because she is so enthusiastic and always happy to walk. Walking is also a great way to catch up with friends and family while improving your health.
Explore new places or look for changes in your regular routes so you stay inspired. Walking is the perfect way to explore your city and see the beauty in the seasons and the people around you. You can get creative, do themed holiday walks, and check out Halloween or holiday decorations.
Add some hills to your walks for extra intensity and calorie burning. Hills will break up your walks and offer an additional challenge while burning more calories than walking on flat surfaces.
Go for a hike. Hiking is a great way to enjoy the benefits of nature while getting in a full-body workout. Start with beginner-level hikes, and you can gradually progress to more advanced hiking trails.

Walking Resources

You can use a smartwatch or fitness tracker or an app like AppleHealth, GoogleFit, or MyFitnessPal for tracking your step count.
Meetup has listings for local walking groups around the world. This is a great place to start if you’re looking for people to walk with.
Runstreet Training Center includes personalized walking and fitness plans that I create to help you meet your fitness and weight loss goals. Our Customized Running/Walking Plan is the perfect option to give you a walking training program to help you lose weight.

FAQs

Can I lose weight by walking 30 minutes every day?
You can lose weight by walking for 30 minutes a day, combined with a healthy eating plan that monitors your calories. You may need to walk more than 30 minutes a day to lose one pound or more per week.
Can you lose belly fat by walking?
Definitely! Walking is one of the best ways to burn calories safely, and you will lose body fat from following a weight loss walking plan. Pair your walking with at least two weekly strength training workouts to maximize your fat-burning and weight-loss results.
How much walking do I need to lose weight if I want to lose one pound per week?
I recommend walking at least 10,000 steps per day to lose weight. If you're going to lose one pound per week, build up to walking 5 miles per day.

If you need a walking plan or a fitness program to help you lose weight, head to the Runstreet Training Center for help. Happy walking to you - here’s to many inspiring steps to come!

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

How Much Walking to Lose Weight: Complete Guide