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10 Reasons to Start Walking for Easy Weight Loss

Here is why you should add it to your routine.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

outdoor sports, workout and wellness concept. asian young strong, confident woman in sportive clothes in green park.
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

When you think of weight loss workouts, strength training, HIIT, and spin classes might be the first fitness options that come to mind. However, you might be surprised to know that many experts recommend walking as the ideal workout to help you lose weight easily. Here are 10 reasons why walking should be on your radar if you are trying to lose weight.


It’s a Realistic Workout

Walking or running legs sport shoes, fitness and exercising in autumn or winter nature. Cross country or trail runner outdoors.Shutterstock

While there are lots of exercises that can help you lose weight fast, David Chesworth, ACSM-Certified Personal Trainer and Program Director at Hilton Head Health, points out that walking has an edge over them. “Those who incorporate physical activity during the weight loss phase are set up for great success once transitioning into the maintenance phase. And walking is one of the most realistic activities that most people can get started with,” he says.

It Can Help Regulate Your Hormones After You Eat

Young woman eating a healthy salad after workout.Shutterstock/NDAB Creativity

Walking after you eat can also help you regulate hormones after a meal, says Chesworth. “A thermal walk is a leisurely walk within 10 to 20 minutes post meal,” he explains. These types of walks reduce blood sugar after a meal, and “the higher your blood sugar, the more insulin the body tends to release,” he says.

“Insulin is a hormone that tells your body to store blood sugar in the body. It is also an anabolic hormone, which means it directs the body to build up instead of break down. In healthy levels, this is a great thing as it keeps our blood sugar in check and prevents the body from losing weight to an unhealthy state. With unhealthy levels of increased insulin, the body can start to become insulin resistant, which means your body needs to release more insulin to get the same effect.”

If you are trying to lose weight, releasing too much/too often of a hormone that tells the body to build up and gain weight would make that a tougher endeavor. “Thermal Walks are a great natural way to mitigate blood sugar and, therefore, insulin,” he concludes.

It’s a Great “Keystone Habit” to Adopt

Mature Couple On Autumn Walk With LabradorShutterstock

Walking is also a simple “keystone habit” to adopt, says Chesworth, citing the phrase coined by Charles Duhigg in his book, The Power of Habit. “A keystone habit is a behavior that influences other behaviors. Incorporating walking into your day is a great keystone habit that most people can realistically accomplish,” he points out.

“In my 12 years working at Hilton Head Health, it has been very rare that I see someone feeling worse after a leisurely walk than they felt beforehand. On the contrary, typically, I see increased mood, energy, and motivation. Being energized, in a good mood, and feeling connected to your goals are all powerful ingredients that increase your chances of making more decisions that also align with your goals. When tackling something as potentially overwhelming as a weight loss goal, the more habits you collect that are simple and make you feel better, the more likely you are to stick with it for the long run.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

It Burns Calories

Woman using daily activity tracking app on phone showing 10 000 steps daily goal achievementShutterstock

Quite simply, walking burns calories. “Most people view burning calories during activity as the most important factor for weight loss, but in reality, it is the least important – unless you make sure you are in a caloric deficit," Chesworth says.

“The calories saved from eating wiser far outweigh the calories burned from exercise. When it comes to burning calories, physical activity should be viewed as a supplement, not the main driver. So, in the context of walking, truly, the calories burned are only a bonus. It is the shiny wrapping paper that often distracts from the true gift that walking brings for weight loss. Additionally, when I share how many calories they burn from walking, I find most people are left feeling unimpressed, which is why I stress that the calories burned are only a bonus! Of course, the actual number varies from person to person, but on average, 1 mile of walking burns roughly 100 calories. And on average, 2,000 steps is roughly 1 mile, and on average, it takes 15 to 25 minutes to walk a mile,” Chesworth adds.

It’s Great for Heart Health

Man walking on sunlit trail in autumn forest enjoying peaceful walk in natureShutterstock

Erin Beck, NASM CPT and Director of Training and Experience at STRIDE Fitness adds that walking is great for heart health. “It aids in maintaining a healthy weight and enhances cardiovascular and pulmonary fitness, crucial for lowering the risk of serious health issues like heart disease, diabetes, and stroke,” she says.

RELATED: 15 Things You Need to Stop Doing if You Want to Lose Belly Fat for Summer

It Helps Alleviate Stress

Image of positive cheery beautiful young curly woman walking in park outdoors listening music with headphones.Shutterstock

It is also a great stress buster. “Walking also serves as an effective method to alleviate stress and boost mood,” she continues. And, the less stress you are experiencing, the more likely you are to eat healthy food, according to science.

It Keeps Your Body Limber for Other Workouts

Full length profile shot of a young man running on a treadmill at homeShutterstock

“Prolonged sitting can result in tight hip flexors, setting off a chain reaction of issues like low back pain and a less active lifestyle. This sedentary pattern affects both the body and takes a toll on mental health, increasing the likelihood of depression, stress, and anxiety. Regular walking helps keep hip flexors limber, reduces the risk of various health conditions, and uplifts mood,” says Beck.

It Is a Social Workout

Group of women in their 30s walking together in the outdoors. Cute blond and fit women in their mid 30s who are active and working to stay healthy. Full length photo with copy spaceShutterstock

Walking also “fosters connections with friends who share the activity.” And, if you have a workout buddy, it can be a great motivating incentive, making you more likely to actually do it on a regular basis.

You Can Burn More Calories by Upping Your Speed

Portrait of a senior man in fitness wear running in a park. Close up of a smiling man running while listening to music using earphones.Shutterstock

Walking can be adapted to your health goals. Want to burn more calories fast? “The speed of your walk is what will ultimately impact your cardiovascular health. Choosing your speed should align with your individual goals and comfort level,” says Beck. Typically, a speed of 2 to 4 mph is regarded as a normal walking pace on a treadmill. If you want to crank up the intensity, you can burn more calories.

RELATED: 50 Habits That Can Put You at Risk of a Heart Attack

You Can Build Muscle by Adding Incline

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

You can also burn more fat and build muscle by adding incline. Whether you opt to walk up a hill or up the incline on your treadmill, adding resistance will build muscle, which will help you burn more calories in the long-term due to thermic effect.

More For You

outdoor sports, workout and wellness concept. asian young strong, confident woman in sportive clothes in green park.
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

When you think of weight loss workouts, strength training, HIIT, and spin classes might be the first fitness options that come to mind. However, you might be surprised to know that many experts recommend walking as the ideal workout to help you lose weight easily. Here are 10 reasons why walking should be on your radar if you are trying to lose weight.


It’s a Realistic Workout

Walking or running legs sport shoes, fitness and exercising in autumn or winter nature. Cross country or trail runner outdoors.Shutterstock

While there are lots of exercises that can help you lose weight fast, David Chesworth, ACSM-Certified Personal Trainer and Program Director at Hilton Head Health, points out that walking has an edge over them. “Those who incorporate physical activity during the weight loss phase are set up for great success once transitioning into the maintenance phase. And walking is one of the most realistic activities that most people can get started with,” he says.

It Can Help Regulate Your Hormones After You Eat

Young woman eating a healthy salad after workout.Shutterstock/NDAB Creativity

Walking after you eat can also help you regulate hormones after a meal, says Chesworth. “A thermal walk is a leisurely walk within 10 to 20 minutes post meal,” he explains. These types of walks reduce blood sugar after a meal, and “the higher your blood sugar, the more insulin the body tends to release,” he says.

“Insulin is a hormone that tells your body to store blood sugar in the body. It is also an anabolic hormone, which means it directs the body to build up instead of break down. In healthy levels, this is a great thing as it keeps our blood sugar in check and prevents the body from losing weight to an unhealthy state. With unhealthy levels of increased insulin, the body can start to become insulin resistant, which means your body needs to release more insulin to get the same effect.”

If you are trying to lose weight, releasing too much/too often of a hormone that tells the body to build up and gain weight would make that a tougher endeavor. “Thermal Walks are a great natural way to mitigate blood sugar and, therefore, insulin,” he concludes.

It’s a Great “Keystone Habit” to Adopt

Mature Couple On Autumn Walk With LabradorShutterstock

Walking is also a simple “keystone habit” to adopt, says Chesworth, citing the phrase coined by Charles Duhigg in his book, The Power of Habit. “A keystone habit is a behavior that influences other behaviors. Incorporating walking into your day is a great keystone habit that most people can realistically accomplish,” he points out.

“In my 12 years working at Hilton Head Health, it has been very rare that I see someone feeling worse after a leisurely walk than they felt beforehand. On the contrary, typically, I see increased mood, energy, and motivation. Being energized, in a good mood, and feeling connected to your goals are all powerful ingredients that increase your chances of making more decisions that also align with your goals. When tackling something as potentially overwhelming as a weight loss goal, the more habits you collect that are simple and make you feel better, the more likely you are to stick with it for the long run.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

It Burns Calories

Woman using daily activity tracking app on phone showing 10 000 steps daily goal achievementShutterstock

Quite simply, walking burns calories. “Most people view burning calories during activity as the most important factor for weight loss, but in reality, it is the least important – unless you make sure you are in a caloric deficit," Chesworth says.

“The calories saved from eating wiser far outweigh the calories burned from exercise. When it comes to burning calories, physical activity should be viewed as a supplement, not the main driver. So, in the context of walking, truly, the calories burned are only a bonus. It is the shiny wrapping paper that often distracts from the true gift that walking brings for weight loss. Additionally, when I share how many calories they burn from walking, I find most people are left feeling unimpressed, which is why I stress that the calories burned are only a bonus! Of course, the actual number varies from person to person, but on average, 1 mile of walking burns roughly 100 calories. And on average, 2,000 steps is roughly 1 mile, and on average, it takes 15 to 25 minutes to walk a mile,” Chesworth adds.

It’s Great for Heart Health

Man walking on sunlit trail in autumn forest enjoying peaceful walk in natureShutterstock

Erin Beck, NASM CPT and Director of Training and Experience at STRIDE Fitness adds that walking is great for heart health. “It aids in maintaining a healthy weight and enhances cardiovascular and pulmonary fitness, crucial for lowering the risk of serious health issues like heart disease, diabetes, and stroke,” she says.

RELATED: 15 Things You Need to Stop Doing if You Want to Lose Belly Fat for Summer

It Helps Alleviate Stress

Image of positive cheery beautiful young curly woman walking in park outdoors listening music with headphones.Shutterstock

It is also a great stress buster. “Walking also serves as an effective method to alleviate stress and boost mood,” she continues. And, the less stress you are experiencing, the more likely you are to eat healthy food, according to science.

It Keeps Your Body Limber for Other Workouts

Full length profile shot of a young man running on a treadmill at homeShutterstock

“Prolonged sitting can result in tight hip flexors, setting off a chain reaction of issues like low back pain and a less active lifestyle. This sedentary pattern affects both the body and takes a toll on mental health, increasing the likelihood of depression, stress, and anxiety. Regular walking helps keep hip flexors limber, reduces the risk of various health conditions, and uplifts mood,” says Beck.

It Is a Social Workout

Group of women in their 30s walking together in the outdoors. Cute blond and fit women in their mid 30s who are active and working to stay healthy. Full length photo with copy spaceShutterstock

Walking also “fosters connections with friends who share the activity.” And, if you have a workout buddy, it can be a great motivating incentive, making you more likely to actually do it on a regular basis.

You Can Burn More Calories by Upping Your Speed

Portrait of a senior man in fitness wear running in a park. Close up of a smiling man running while listening to music using earphones.Shutterstock

Walking can be adapted to your health goals. Want to burn more calories fast? “The speed of your walk is what will ultimately impact your cardiovascular health. Choosing your speed should align with your individual goals and comfort level,” says Beck. Typically, a speed of 2 to 4 mph is regarded as a normal walking pace on a treadmill. If you want to crank up the intensity, you can burn more calories.

RELATED: 50 Habits That Can Put You at Risk of a Heart Attack

You Can Build Muscle by Adding Incline

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

You can also burn more fat and build muscle by adding incline. Whether you opt to walk up a hill or up the incline on your treadmill, adding resistance will build muscle, which will help you burn more calories in the long-term due to thermic effect.

Woman walking outdoors.
Shutterstock
FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to lose weight but aren’t ready to hit the gym or sign up for a workout class? Walking is a great exercise that can help you lose weight easily and doesn’t require a fancy gym membership, equipment, or anything more than a pair of sneakers. Here are ten reasons walking helps you lose weight easily.


It Doesn’t Increase Your Cortisol Levels

@theclovisculture

Replying to @Dr. Shanté | Life Coach #walking #walkingforweightloss #cardioworkout #cardioforfatloss #fatloss #weightlosscoach

Justin Nault, a Nutritional Therapist, says that “walking is the very best exercise for fat loss” in a viral video. “Hands down, it's better than running or CrossFit or anything high intensity that increases your cortisol levels.”

It’s Better for Weight Loss than Lifting, He Claims

Slim, bodybuilder girl, lifts heavy dumbbell standing in front of the mirror while training in the gym. Sports concept, fat burning and a healthy lifestyle.Shutterstock

He also points out that lifting weights is great for building muscle but not necessarily burning fat. “ For most people, it doesn't matter much for fat loss because even a lot of extra muscle doesn't increase your daily burn by much per day, and you really do the math. Plus, if you're weightlifting and not eating enough, which is most of you, you're just stripping your own muscle tissue and actually slowing your metabolism over time,” he says.

It Can Help You Reduce Belly Fat

Overweight stomachShutterstock

Walking is an aerobic exercise, making it a great way to reduce belly fat. One study found that women with obesity who walked for 50–70 minutes three times per week for 12 weeks experienced a reduction in waist circumference and body fat.

RELATED: 2/2/2 Method to Shed Fat for Summer

It Can Reduce Stress

tired business woman sleepy and bored from sitting at a desk for a long time and has office syndromeShutterstock

Any kind of exercise is a mood booster and can decrease stress. One study found that walking just 10 minutes is a mood-booster. And, if you are feeling happy, you are less likely to stress eat or grab unhealthy food options.

You Can Burn 300-400 Calories with 10,000 Steps

Calgary, Alberta, Canada. Feb 20, 2022. A Person with an Apple Watch Series 7 with a pedometer app on the screen and with a daily ten thousand steps.Shutterstock

Alexandra (@alexx.fitt) lost 50 pounds with the help of walking. She maintains that adding “10k steps a day” was “life-changing.” One reason is that you can burn “an extra 300-400 calories a day without spending hours on the stair master,” she says.

You Can Do It Anytime, Anywhere

Female hands tying shoelace on running shoes before practice. Woman athlete preparing for jogging outdoors. Runner getting ready for training. Sport active lifestyle concept. Close-upShutterstock

Because all you need is a pair of sneakers, walking is one of the easiest workouts on the planet. “Walking can be done anywhere. You don’t have to get fancy gym clothes. You can literally walk in your PJs,” says Alexandra.

You Are Less Likely to Give Up Doing It

tourist couple walking on cobblestone street vacation in europe on holiday breakShutterstock

Science has found that people are more likely to exercise if they enjoy it. And, if an exercise is too physically demanding, someone is less likely to want to do it. Because walking is moderate-intensity, you are less likely to give up doing it.

RELATED: I Lost 23 Pounds and Here are 15 Truths You Need to Know to Get Fit

It Can Improve Your Overall Health

Young man with his yellow labrador retriever in nature - back litShutterstock

Walking can improve your overall health, which also impacts your ability to lose weight. The Mayo Clinic explains that it can help prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes. It can also help improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, improve your mood, cognition, memory and sleep, improve your balance and coordination, strengthen your immune system, and reduce stress and tension.

It Is Easy to Fit Into Your Schedule

Woman running outdoors - Young sportive girl jogging at sunset on Brooklyn Bridge, close up on shoesShutterstock

You don’t have to make a huge commitment to walk. In fact, you can adapt your walking workout to the time and energy you have. You can take several short walks throughout the day, or, if you have more time, one long walk.

RELATED: 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

You Can Also Modify It for Your Goals and Abilities

Young female legs walking towards the sunset on a ground grass with blur mountain and lakeShutterstock

No matter your age, fitness abilities, or goals, walking can be modified. If you want to burn fat and build muscle, you can walk on an incline. Or, if you want a great cardio workout, you can try interval training.

💪🔥Body Booster: Feeling lazy or just want a more relaxing workout? Take a leisurely stroll. Whatever you do, as long as you are walking and hitting your step goals, you can lose weight.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

You don’t need a fancy gym, personal trainer, or several hours a day to get into the best shape of your life. According to one expert, losing weight requires just a pair of sneakers. Online fitness trainer and coach Alexandra (@alexx.fitt) has amassed a following on TikTok and Instagram by sharing videos about how she lost 50 pounds by making a few simple tweaks to her life. In a recent Instagram video, she reveals the simple exercise that is responsible for her transformation: Walking. “10k steps a day is life-changing here’s how,” she writes in the caption.


You Can Burn a Lot of Extra Calories

alexxandra_fitt2alexx.fitt/TikTok

“I weigh around 150lbs so walking 10k steps burns an extra 300-400 calories a day without spending hours on the stair master,” says Alexandra.

It Can Be Done Anywhere, Wearing Anything

alexxandra_fitt3alexx.fitt/TikTok

You also don’t need to spend a lot on clothing or equipment. “Walking can be done anywhere you don’t have to get fancy gym clothes you can literally walk in your pjs,” she adds.

RELATED: 5 Foods to Melt Your Belly Fat Away=

It Helps Regulate Appetite

Female hands tying shoelace on running shoes before practice. Woman athlete preparing for jogging outdoors. Runner getting ready for training. Sport active lifestyle concept. Close-upShutterstock

Walking is also good for appetite regulation, according to Alexandra. “Walking is not an extremely difficult exercise and it can help regulate your appetite hormones and reduce feelings of hunger,” she says.

It Uses “Fat as Fuel”

woman walking towards unknown placesShutterstock

Walking also uses “fat as fuel,” she says. “Since walking is low impact your body will tap into your fat storage instead of ‘eating up’ your muscles.”

Walking Plus Healthy Eating Habits Helped Her Lose Weights

Alexandra_alexx.fitt11alexxandra.fitt/Instagram

“When I lost 40lbs, the ONLY exercise I did was walk,” says Alexandra. “Gyms were shut down, so it’s all I could do. Along with cleaning up my eating habits walking is the main exercise that helped me lose weight fast!”

RELATED: 19 Arm-Toning Workouts for Women Looking to Achieve Sculpted Shoulders and Biceps

Brisk Walking Boasts Many Other Health Benefits

Abstract image of people in motion with blurred backgroundShutterstock

According to JAMA Internal Medicine, walking at a brisk pace for about 30 minutes a day offers lots of healthy benefits, including a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

Related: This Is Exactly How to Lose Body Fat This Year

And, Walking 10K Steps a Day Has Been Linked to Weight Loss

Active woman using smartwatchShutterstock

Also, a 2018 study published in the journal Obesity found that walking 10,000 steps a day is great for weight loss and weight management.

💪🔥Body Booster: Set a goal to walk 10,000 steps a day for a week. At the end of the week assess how your body looks and feels.

Do you want to lose weight fast without running? Mahtab Ekay is a fat loss coach and social media influencer who lost 20 pounds in 3 months. In a recent Instagram post, she revealed her hack for losing weight fast, which doesn’t involve pounding the pavement. “The cardio trick I used to lose 20 pounds in 3 months without running,” she writes across the Instagram Reel.


You Need to Be in a Calorie Deficit

“I know you want to hear about some secret workout routine. But the truth is, there’s NO special cardio that will ‘cause’ weight loss,” she writes in the post. “If you’re serious about losing weight, start with the one thing that’s key to success: being in a calorie deficit.”

In Fact, 80 Percent of Weight Loss Comes From Nutrition, She Says

Mahtab maintains that diet is the leading factor in weight loss success. “80% of weight loss comes from nutrition. The best thing you can do for the other 20%, in addition to strength training, is walking,” she explains.

Walking Burns 100 Calories in 30 Minutes

“Walking can burn approximately 100 calories in 30 minutes at a moderate pace. By walking consistently, these calories add up over time, contributing to your overall calorie deficit,” she points out. “And that’s exactly what helped me lose 20 pounds in less than three months.”

She recommends keeping track of your steps. “First, check your average daily steps in your phone’s health app. This is your starting point,” she says.

Increase Your Weekly Steps

Then, progress toward a step goal. “Gradually increase your average weekly steps. If you’re currently taking 5,000 steps daily, aim to add 1,000 steps in the next week,” she says.

And, continue. “Keep increasing by 1,000 steps each week until you consistently hit 8,000-12,000 steps per day,” she recommends.

RELATED: 10 Foods That I Will Never Eat Again After Losing 120 Pounds

How to Increase Your Daily Steps

She also offers “some easy, quick ways to increase your daily steps.”

  • Take the Stairs: Skip the elevator or escalator for an easy way to add more steps.
  • Park Further Away: Choose a parking spot farther from your destination to get extra steps in.
  • Walk During Breaks: Use your breaks to take short walks and boost your step count.
  • Walk and Talk: Pace around while talking on the phone to stay active.
  • Use the Restroom on Another Floor: Opt for a restroom on a different floor for added steps.
  • Set a Step Goal Reminder: Use a fitness tracker or app to remind you to move.
  • Walk During TV Time: Walk in place or do laps during your favorite shows.
  • Take a Post-Meal Walk: Walk around the neighborhood after meals to aid digestion and add steps.
  • Use a Standing Desk: Stand and move more frequently throughout the day.

Other Benefits of Cardio

“Cardio has many benefits for heart health, overall fitness, and mental well-being. If you enjoy it or are doing it for those reasons, go for it! You just don’t need it to lose your first 10-20lbs,” she concludes.

There Are Lots of Benefits to Walking

Going for a daily walk can be a game changer for your overall health. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

RELATED: Perfect Your Posture in 100 Seconds With This Simple “Titanic” Exercise

Science Has Found a Link Between 10,000 Steps a Day and Weight Loss

Research supports walking for weight loss. According to a 2018 study published in the journal Obesity walking 10,000 steps a day results in weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

When it comes to losing body fat, most people think they need to run for hours or spend endless time at the gym. But groundbreaking research has uncovered something simpler: there's a specific walking speed that maximizes fat burning, and it's changing how we think about weight loss.


Meet Michaela (Dr. Miche), PhD, a research scientist who analyzes cutting-edge studies on weight loss, nutrition, and fitness. "When confronted with these kinds of debates, I go straight to the science and try to get the best answer based on the highest quality research," she explains. Her recent analysis of walking studies has revealed fascinating insights about how this simple activity could be the key to sustainable fat loss.

Why Walking Beats Running for Fat Loss

In a groundbreaking 20-week study comparing different exercises, walking proved superior for fat loss. "The walking group lost three body fat percentage points, while running and biking groups only lost 1.2 points," Dr. Miche reports in her post. This occurred despite all groups exercising for the same duration—30 minutes, three times weekly.

The Science Behind Fat-Burning Speeds

Couple of young hikers with backpacks walk through the forestShutterstock

Why does walking outperform more intense exercises? "As the intensity is lower in an exercise, you actually burn more fat compared to carbs," Dr. Miche explains. "Whereas when you do a very high intensity exercise, you burn more carbs compared to fat." This makes walking particularly effective for fat loss, despite—or rather, because of—its lower intensity.

The Perfect Speed for Maximum Fat Burn

young fitness woman hiker legs at forest trailShutterstock

The research uncovered specific speeds that optimize fat burning. "For men, the sweet spot is typically walking at 3.4 miles per hour, while women reach optimal fat burning at around 3 miles per hour," Dr. Miche reveals. This pace aligns with what scientists found to be the ideal heart rate for fat oxidation—about 60% of your maximum heart rate.

Proof It Works: The Numbers Don't Lie

Woman nordic speed power walking, jogging and running lightly in forest in spring or summer. Sport fitness girl sports training and working out living healthy active lifestyle in forest.Shutterstock

A comprehensive meta-analysis of over 1,100 participants confirmed walking's effectiveness. "People who walked just 40 minutes, four times weekly for 35 weeks, lost two pounds and decreased their body fat by one percentage point—without making any dietary changes," Dr. Miche explains. Even more impressive, she notes that while walkers lost weight, non-walkers gained a few pounds, creating a net difference of about five pounds between groups.

RELATED: 5 Protein Mistakes You're Making That Stop Weight Loss, Expert Says

Why Body Fat Matters More Than Weight

outdoor sports, workout and wellness concept. asian young strong, confident woman in sportive clothes in green park.Shutterstock

Dr. Miche emphasizes an important distinction: "When most people say they want to lose weight, what they really mean is that they want to lose fat and lower their body fat percentage." She explains that "the aesthetic benefits and health benefits of weight loss pretty much all come from lowering your body fat percentage," noting how many people "end up looking a lot better and getting a lot healthier while staying at the same weight because they lose fat and gain muscle."

The Ideal Walking Schedule for Beginners

Running Women Jogging in CountryShutterstock

Based on the research, Dr. Miche recommends starting with the proven formula: "The meta-analysis found that on average these studies had people walk four times a week for 40 minutes per session." This moderate commitment led to significant results while remaining achievable for most people.

Hidden Benefits Beyond Fat Loss

The females in sportswear walking together bright sunny park in summerShutterstock

Walking at the optimal speed doesn't just target fat—it transforms your health. "Just adding 40 minutes of walking four times a week lowered blood pressure by one to 1.5 points for both systolic and diastolic blood pressure," Dr. Miche notes. Additionally, "people increase their fitness substantially, raised VO2 max by three, which is a measure of cardiovascular fitness."

RELATED: Woman Drops 35 Pounds After Finding 5 Surprising Cortisol-Lowering Habits

How Walking Prevents Age-Related Weight Gain

Healthy lifestyle - woman walking in city parkShutterstock

One of walking's hidden benefits is its role in preventing natural weight gain. "Not only did adding walking to people's routines prevent the weight gain that most people have happen to them over time as they age," Dr. Miche points out, "but adding walking also caused weight loss on top of that prevention of weight gain."

Your 7-Day Walking Challenge

Close-up portrait of excited curly tanned girl in trendy sunglasses walking by swimming pool outside. Funny cheerful young woman in headphones enjoying music, while resting outdoor on summer resort.Shutterstock

Ready to start? Dr. Miche recommends focusing on hitting the optimal speed rather than distance: "It's not only useful for weight loss but also because it's just amazing for your health and it's nice to get outside." Start with 40-minute sessions at your target speed (3.4 mph for men, 3.0 mph for women), aiming for four sessions in your first week.

The science is clear: walking at the right speed is a powerful tool for fat loss and overall health. Whether you're starting a new fitness journey or looking to optimize your current routine, adjusting your walking speed could be the simple, effective strategy you've been searching for. The best part? You can start today, right now, with nothing more than a pair of comfortable shoes and a focus on maintaining that perfect, fat-burning pace. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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15 Daily Habits to Lose 5-10 Pounds in 30 Days
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

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Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

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Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

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Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

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Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

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Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

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This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

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Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

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Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

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You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

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Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

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Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

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“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

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Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

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Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

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Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

@alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

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“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week