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Walking for weight loss: how to lose weight by walking?

Updated: Sep 7, 2022

Walking is one of the easiest ways to add more activity to your day for weight management. According to a Harvard Health report, it has been suggested that walking for about 21 minutes daily can minimize your risk of heart disorders by 30 %. This blog will explain how walking can help you lose weight and different ways to make it a regular part of your daily routine.



Maintaining a healthy weight is a long term commitment which includes lifestyle modifications you can follow for the rest of your life. This includes eating a healthy balanced diet and getting physical exercise regularly. To lose weight, a calorie deficit needs to be created by incorporating fewer calories and burning calories or both. Making nutritious food choices impacts the number of calories one needs to maintain their weight. Walking is one of the excellent exercise which aids your body burn more calories according to the Centers for Disease Control and Prevention (CDC). You can minimize the risk of disease by walking regularly. One can transform their walking workout into one which tones muscle and helps burn fat with fewer modifications.


Walking to help burn fat

Having a lot of fat around your waistline has been associated to an increased risk of disease like heart disease, blood pressure etc. According to science, men having waist circumference greater than 40 inches and women with a waist circumference larger than 35 inches are considered to have abdominal obesity which is a root cause for several health risks. A study published in Frontiers in Endocrinology found that walking 7,500 steps a day can help to prevent type 2 diabetes. Walking in nature has been linked to reduced levels of stress according to Frontiers in Psychology study.


A study compared that a group of women who incorporated dietary modifications with walking one to two miles a day were successful in shrinking belly fat cells to about 18% over a course of four month period. On the other hand, women who made dietary modifications without walking were not able to see any change in their waistline. Walking is an excellent way to improve your health and strengthen your muscles and bones.


Walking helps retain lean muscle

It is a well known fact that whenever a person lose weight, they tend to lose some muscle with the body fat. This is counterproductive since muscle is more metabolically active than fat. Walking can play an important role by countering this effect by preserving lean muscle. Preserving lean muscle helps in decreasing the drop in metabolic rate which takes place with weight loss. It helps in preventing the muscle loss which takes place when trying to lose weight. It is a low impact physical activity as there is less stress on the joints and thus decreased risk of injury.


Walking to reduce blood pressure

One review published in the database of abstracts of reviews of effects suggested that walking helped to lower both systolic and diastolic blood pressure. Another study published in Hypertension Research found that other method to reduce your blood pressure is by walking ( 10,000 steps a day ).


Walking for improved sleep

Studies found that women, ages from 50 to 70 who walked regularly in the morning were most likely to sleep better. For more information, read our article " The connection between sleep and obesity & ways to manage it."


Walking for improved bone mass

According to Michael A. Schwartz, MD, of Plancher Orthopedics and Sports Medicine, walking helps to stop the loss of bone mass. 30 minutes of walk each day lowered the risk of hip fractures.


Walking to curb sugar cravings

According to a study conducted in the University of Exeter, it was found that a 15 minute walk can curb cravings and intake of sugary snacks. For more information, read our article " why we crave sugar and best ways to beat it."


Walking for improved immunity

Walking can boost immune function and can protect you from cold. A study of about 1000 women and men found that those who took a walk for minimum 20 minutes daily had 43% fewer sick days than those who exercised once a week.


How can one incorporate walking into their daily regime?

Take the stairs

Taking the stairs instead of the elevator can aid you ensure you are getting in additional steps. It is a remarkable way to get more exercise.

Walk after your meals

It is recommended to take a brisk walk after having your lunch and dinner.

Use a health and fitness app

It is recommended to use a step counter app such as Lifetrons Health app which can help track your steps with the help of your smartphone and help in setting a goal on how many steps to take to reach your health goal.

Try to park your vehicle far away if possible

This method can help you in getting more steps.

Choose walk over coffee

It can be a healthy idea to walk with your friends and engage in activities such as hiking etc.

Uphill walking

It is a great way to get your heart pump a little faster which can ultimately burn more calories and thus boost weight loss. According to American Heart Association, it helps to improve heart health.


How much walking one needs to do for weight loss?


According to a study by the International Journal of Obesity and Related Metabolic Disorders, walking for about 30 minutes daily has significant beneficial effects in losing weight. It helped improve blood pressure level, body fat level and cholesterol.

Walking for improved mental health

Walking helps to boost your mood and aid with creative thinking. It releases endorphins which can elevate your mood and help lower symptoms of anxiety.

Monitoring your food habits when walking for weight loss

It is essential to have a holistic approach to your health when walking for weight loss goals. A diet rich in lean proteins, fresh fruits and veggies, healthy fats which are nutrient dense are recommended. For more information, read our article " 3 promising scientific steps to lose weight at home naturally".


Final Verdict

Walking is a good exercise choice for weight management. It is essential to create goals when walking for weight loss.


Disclaimer: Blog is generated for informative purposes. Views expressed in the blog are personal and belong to the author of the blog. Lifetrons is just publishing it on behalf of the author.


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