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15 Ways to Lose 3 Pounds Per Week by Walking

Small changes can make a big difference.

FACT CHECKED BY Christopher Roback
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FACT CHECKED BY Christopher Roback

Depending on your starting weight, losing 3 pounds per week can be achieved with walking and other lifestyle changes. The more weight you have to lose, the faster it will come off in the beginning. Walking is an excellent way to encourage weight loss as it’s free, straightforward, and can be adapted to a person’s abilities/strength. “Generally, to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity,” says the Mayo Clinic. In order to hit 3 pounds a week, more calories need to be burned. Here are 15 ways you can lose 3 pounds a week by walking.


Get Your Steps In

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While 10,000 steps a day is a common goal, try hitting 15,000 for the extra calories burned. “It takes effort, but we can accumulate 15,000 steps a day by walking briskly for two hours at about a four-mile-per-hour pace,” Dr. William Tigbe, a physician and public health researcher at the University of Warwick, tells the New York Times. “This can be done in bits. Our metabolism is not well-suited to sitting down all the time.”

Invest In Good Shoes

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Get decent walking or running shoes to support your efforts. “Because feet swell throughout the day, aim to shop for shoes after exercise or at the end of the day,” advises Homeland Security. “This will help ensure that the shoes you try on feel comfortable when your feet are at their largest.”

Walk Faster

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Want to burn more calories? Walk faster. “If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day,” Katherine Zeratsky, RD, LD, tells the Mayo Clinic. “Of course, the more you walk and the quicker your pace, the more calories you'll burn.”

Walk At An Incline

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Walking at an incline increases calorie burn and weight loss. “The higher you set the incline, the more energy your body is forced to use to help activate your glutes, quadriceps, and calves, all of which have to put in overtime when the incline is increased,” certified personal trainer Chrys Crockett tells NBC News. “This increase of energy burns more calories and, depending on your weight and cardiovascular endurance, can also burn more fat.”

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

Stay Hydrated

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Don’t forget to drink plenty of water to aid your fat-burning efforts. "Thirst, which is triggered by mild dehydration, is often mistaken for hunger by the brain," Melina Jampolis, internist and board-certified physician nutrition specialist, tells Johns Hopkins Health. "You may be able to decrease appetite by drinking water if you are, in fact, low in water, not calories."

Walk With a Friend

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Walking with a friend makes the process so much more enjoyable. Not only are you losing weight, but you’re getting the mental health benefits of social time. Working out with a friend also helps keep you accountable.

Get Competitive

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Why not start a friendly competition group to see who can get the most steps in every week? This may encourage you to walk as much as possible, and it’s very motivating to know other people can see what your achievements are. Some apps have functions where you can show others what your daily step count is.

Set Daily Goals

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Setting goals every day can help you stay accountable. For example, setting a step counter on your watch or smartphone. Daily goals will also help keep you motivated.

Keep Your Hands Off Your Treadmill

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“One common mistake people make is setting the machine to a pace that requires you to hold on,” Crockett tells NBC News. “When adjusting the incline or speed, make sure it is set at a pace that you can safely walk or run on without hanging on for dear life. This takes away from the muscle engagement and energy required to actually walk or run at the level you set it to.”

Listen To Music

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Listening to music can take your mind off any discomfort. “As our brain focuses on music, we may be less aware of fatigue and strain on our cardiovascular system and muscles during exercise. This may also explain why workouts seem to go by faster when we listen to music,” Dr. Paul Wright, senior vice president and system chair of the Neuroscience Institute, tells Nuvance Health.

Eat More Protein

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Protein can give your workouts (and recovery) a boost. “Your first meal of the day — hopefully for everyone that’s breakfast — should have at least 30 grams of protein. That’s really important, especially if you’re trying to maximize muscle growth,” Sarah Wardlaw, MS, L/ATC, CE, tells Mass General Brigham. “Then aim for another 30 grams with each meal. Add protein-rich snacks throughout the day, such as protein bars, homemade protein balls made from protein powder, cottage cheese, or meat sticks.”

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

Try Interval Training

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Interval training can make your walks more intense. “You can also alternate periods of brisk walking with leisurely walking,” say the experts at the Mayo Clinic. “This type of interval training has many benefits, such as improving cardiovascular fitness and burning more calories than regular walking. And interval training can be done in less time than regular walking.”

Just Keep Moving

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If you don’t have time for long walks every day, just do whatever you can. “Anything that gets you moving instead of just sitting or lying down is going to be beneficial for you in the long run,” exercise physiologist Jordan Boreman, MS, CES, tells the Cleveland Clinic. “By walking in place, you’re raising your heart rate, which is going to signal to your body to start pumping more oxygen and blood to your muscles to help them move more efficiently, thus burning more calories.”

Add Strength Training

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Using dumbbells while walking can add intensity and calorie burning to your walking routine. “Whether you're on the treadmill or you hop off on your ‘rest interval,’ you can add weight to keep your heart rate up and add some strength training into the mix,” Crockett tells NBC News.

30 Minutes of Walking

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Experts say that at least 30 minutes of walking is the sweet spot. “If you walk 2 miles, you’ll burn 200 calories, mostly from carbs but a little from fat because, as you reach the end of your walk, when you’re using mostly slow glycolysis and your oxidative system,” according to HPRC. “If you run 2 miles, you’ll still burn 200 calories, but you will do so faster than with walking and almost exclusively from carbs. Since 2 miles is a fairly short distance, you will probably finish the run in less time than it takes for your body to start the fat-oxidation process. A cardio session should be at least 20–30 minutes and at an intensity of about 70% of your max heart rate in order to maximize fat loss during exercise.”

💪🔥Body Booster: Walking at an incline will help you reach your weight loss goal faster.

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Are you struggling to get your steps in? You aren’t alone. However, one expert has some tips and tricks on how to make it easy to achieve your step goals. Courtney Black is a fitness trainer who regularly shares advice on how to get in shape. In a recent post, she discusses the importance of walking for weight loss. “10,000 steps per day can burn up to 500 calories per day,” she writes across the Instagram Reel. “That’s 3,500 calories per week. That’s 1lb of fat per week.” How do you manage to walk that much daily? Here is what she says.


She Calls Walking the “Most Underrated Way to Lose Fat”

“The most underrated way to lose fat!” she says in her post about walking. “Listen up. You do not need to be training for hours, overworking your body, and running it into the ground. Get moving more outside your workings and increase your NEAT. Doing so will mean that when you are working out, you can give your workouts 100% and get more from them, too. Focus on the QUALITY of your sessions, and then when you’re not working out, focus on getting some movement in.”

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

Go for 4 Short Walks a Day

Here are the first tips on how to get steps outside of your workout. Go for several short walks a day. “ Break this up into short 10-minute walks,” she says. “4 short 10-minute walks will be around 6-7k steps.”

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

Walk After Meals

Her second tip has to do with timing and meals. She recommends eating after breakfast and dinner. “Get out on a morning walk or an evening walk after having your dinner. This will also help you digest your food and sleep better,” she says.

Walk on Your Rest Days

Taking a day off from your usual workout? Use it to get your steps in. “On rest days, go for a long chilled walk. Active rest days like this are so good for recovery,” she says.

Make Walking a Social Affair

If you are having trouble motivating yourself to go for a walk, make it a social thing. “Meet your friend for a coffee and walk,” she writes.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Get a Walking Pad

If you really have no time to get outside and walk, buy a walking pad. “Get a standing desk and do some work from a walking pad,” she suggests.

Read While Walking

Courtney Black.7Courtney Black/Instagram

Another way to multitask on your walk? Also, use it as a time to read or listen to an audiobook. “Read a book on a walk or your walking pad,” she recommends.

Move More!

“There are so many ways you can get this in. You don’t need to reach a certain step number each day, but you can just get moving more outside of your workouts wherever you can. It’s the easiest way to increase your calorie deficit without cutting out more food,” she concludes.

Walking 10,000 Steps a Day Has Been Linked to Weight Loss

There is research linking walking 10,000 steps a day and weight loss, including a 2018 study published in the journal Obesity. 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.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Walking offers Lots of Other Benefits

There are other benefits of walking. 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. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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.

Briana Farnsworth (@brianafarnsworthx) is a TikTok influencer and model who shares content about everything from wellness to weight loss. In one viral video she revealed that going on hot girl walks helped her drop 30 pounds. “People literally don't believe me when I tell them that I took my body from this to this just by walking,” she says in the clip, inviting her followers on a walk with her, while she shares her four “favorite tips.”


1. Set a Step Goal and Hit It

“So the first thing that I would prioritize is making sure that you have a set amount of steps per day that you're trying to hit consistently. So for me right now, that's anywhere between 7,000 to 10,000 steps per day,” she says.

Related: I’m a Fitness Coach and Here are 5 Secrets to Getting in Your Best Shape Ever

2. Make Sure You Actually Enjoy Walking

@brianafarnsworthx

Replying to @User drop any questions and ill make a video! #walking #walkingroutine #hotgirlwalks #modelworkout #slimbodyworkout #model #fyp #howtoslimdown

Briana also stresses the importance of actually liking walking. “So whatever workout you're doing, you have to make sure that it's something that you like, because listen, you can see results doing anything. I love walking because I feel like it's slimmed down my whole body, my arms, my legs, my stomach, everything,” she says.

3. Have Something To Do While Walking

@brianafarnsworthx

Replying to @$ I like to implement other workouts everyone now and then but I swear by walks!! #walkingroutine #hotgirlwalks #slimlegs #slimarms #weightloss #modelworkout #modelroutine #modelarms

“With that being said, you also want to make sure that you have something to do while you're walking, because I know sometimes it can get a little bit boring, especially if you're going for a long period of time,” she says. This could be listening to music or a podcast, or chatting with a friend. If you are walking on a treadmill, you could watch a show.

4. Be Consistent

@brianafarnsworthx

This audio is crack buuuut low rise 4L 😝 #lowrisepants #fyp #lowrise #y2k

“However long you decide to walk, however many steps you're trying to hit, just make sure that you're trying to be consistent with it, and you're giving yourself that time to prioritize your health every single day,” says Briana. “Also, with modeling too, I feel like walking has really helped me achieve the look that I'm going for because like I said, it slims everything all at once.”

Related: 3 Proven Tips to Finally Lose Stubborn Belly Fat

5. Science Supports Walking for Weight Loss

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Briana is right about walking and weight loss, according to a 2018 study published in the journal Obesity. Researchers found a link between walking 10,000 steps a day and 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.

6. There Are Many Other Benefits of Walking

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The Mayo Clinic endorses regular brisk walking, explaining that it can help you maintain a healthy weight and lose body fat, 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 immune system, and reduce stress and tension.

Related: I Lost 54 Pounds in 47 Days By Following These 10 Rules

7. Even Walking 10 Minutes a Day Will Help

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Can’t take a long walk? Chris McMahon, a nutrition and fitness coach, suggests taking 10 minute walks whenever you can. “A 10 minute walk is equal to a thousand steps. So if you think of it that way, it's like, “Oh, okay, I can take short little walk breaks,” he tells The Body Network.

💪🔥Body Booster: Even if you don’t have time to get in a 10,000 step walk, try and take mini 10-minute walks throughout the day, as each one is about 1,000 steps.

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.

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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.

The benefits of walking might seem too simple to be effective, but after over a decade as a personal trainer, I can confidently say that walking is one of the most underrated tools for weight loss and overall health. In a fitness world obsessed with high-intensity workouts and grueling strength routines, walking often gets dismissed as too easy. Yet research proves that walking is incredibly powerful for sustainable weight loss, especially when made part of a consistent routine. It’s free, accessible to nearly everyone, gentle on the body, and incredibly effective at burning fat, improving metabolic health, and relieving stress.


Research Has Found a Link Between Walking and Obesity

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A study found that both treadmill walking and brisk walking effectively reduce central obesity in men and women who are overweight or dealing with obesity. Women may burn more calories per step, men may have a higher overall energy expenditure (calories burned) due to greater body mass.

It Has Also Been Linked to Long-Term Weight Maintenance

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Moreover, walking is not only effective for initial weight loss but also plays a crucial role in long-term weight maintenance. Research indicates that individuals who engage in regular walking are more likely to sustain their weight loss over time, reinforcing the importance of incorporating walking into daily routines.

You Also Have to Manage Diet, Sleep, and Water Intake

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To really get weight loss benefit; your diet, sleep and water intake and overall stress (luckily walking can help with stress) need to be in check. Also, the intensity of walking can also influence weight loss outcomes. Studies have shown that brisk walking can lead to greater caloric burn compared to leisurely walking. Research emphasizes the importance of combining walking intensity with duration to optimize weight loss results.

Here Is How Walking Contributes to Weight Loss

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Let’s break down how walking contributes to sustainable weight loss. Walking plays a vital role in sustainable weight loss by promoting fat burning, increasing caloric expenditure, and boosting daily activity levels. Let's break down how walking supports these outcomes:

Low-Intensity, Steady-State Fat Burning

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How It Works: Walking is classified as a low-intensity exercise that primarily relies on fat as its fuel source. During low-intensity exercises, the body uses a higher percentage of fat compared to carbohydrates for energy. This makes walking particularly effective for those looking to shed fat.

Research Insight: Researchers have found that low-intensity walking can stimulate fat oxidation, making it an effective exercise for individuals looking to lose weight. The research also indicates that even at lower intensities, walking can significantly contribute to fat loss.

Burning Calories and Creating a Caloric Deficit

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How It Works: Weight loss ultimately boils down to burning more calories than you consume, and walking plays a key role in creating this calorie deficit. Although walking burns fewer calories per minute than high-intensity exercises, it’s easy to sustain for longer periods, increasing total caloric burn.

Research Insight:Researchers have found that regular walking helps burn excess calories, leading to weight loss in individuals with obesity. The increase in metabolic rate during walking contributes to the overall caloric deficit necessary for weight loss.

Increased Non-Exercise Activity Thermogenesis (NEAT)

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How It Works: Walking is a prime example of NEAT, or Non-Exercise Activity Thermogenesis, which includes all the calories burned outside of formal exercise sessions. NEAT can significantly contribute to daily caloric expenditure and weight loss when accumulated over time.

Evidence: According to researchers, non-exercise activity thermogenesis (NEAT) includes activities such as walking, standing, and fidgeting, which can account for a significant portion of daily caloric expenditure. (8)

Why Walking is Sustainable for Long-Term Weight Loss

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One of the greatest challenges in weight loss is maintaining the progress you make. High-intensity workouts can lead to rapid results, but they are often hard to sustain over the long term due to physical strain, time commitments, and the potential for burnout. Walking, on the other hand, offers a few sustainable alternatives:

Low Impact, Minimal Risk of Injury

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Why It Matters: Walking is gentle on the joints and muscles, making it an ideal activity for people of all fitness levels and ages. Unlike high-intensity workouts, which can lead to injuries or fatigue, walking allows for consistent daily movement without overstressing the body.

Consistency Over Intensity

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Why It Matters: The key to weight loss and maintenance is consistency. Walking is an activity that can be easily incorporated into daily life, whether it’s through structured walks, commuting on foot, or taking short walking breaks throughout the day. It’s an easy habit to build and maintain.

Mental Health Benefits and Stress Reduction

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Why It Matters: Stress is a known contributor to weight gain, often leading to emotional eating and poor lifestyle choices. Walking helps reduce stress by triggering the release of endorphins—natural chemicals in the brain that promote a sense of well-being and relaxation.

How to Maximize Weight Loss Through Walking

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While walking is effective on its own, there are strategies you can implement to maximize its weight loss potential. Here’s how to make walking an even more powerful tool for sustainable fat loss:

Incorporate Interval Walking

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What It Is: Interval walking involves alternating between periods of brisk walking and slower, more relaxed walking. This form of training increases calorie burn and improves cardiovascular fitness.

How It Works: Start by walking briskly for 3 minutes, followed by a 2-minute recovery walk. Repeat this cycle for 30-40 minutes. Interval walking elevates heart rate and boosts metabolism without the intensity of sprinting.

Walk on an Incline

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What It Is: Walking uphill or on an inclined treadmill increases resistance, which engages more muscles and burns more calories than walking on flat terrain.

How It Works: If walking outdoors, find a hilly route. If indoors, adjust the incline on the treadmill to 5-10%.

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

Add Strength-Building Exercises

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What It Is: Combine walking with bodyweight exercises like lunges, body weight squats, or push-ups during your walk to engage more muscles and enhance fat loss.

How It Works: Every 5-10 minutes of walking, stop and perform 10-15 repetitions walking lunges. This can further increase caloric expenditure.

Aim for 7,000 to 10,000 Steps Per Day

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What It Is: The goal of walking 7,000-10,000 steps per day has long been recommended by health experts as a benchmark for staying active and supporting weight loss.

How It Works: Use a fitness tracker, pedometer, or phone app to monitor your steps. Breaking up your walking into smaller sessions—such as a 10-minute walk after each meal—can help you hit this goal without dedicating a large block of time.

RELATED:I Lost 100 Pounds in a Year and I Didn't Give up a Single Thing That I Like

Conclusion: Walking Is Effective for Weight Loss

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Walking is an incredibly effective and sustainable tool for weight loss. It burns calories, increases fat metabolism, and is easy to maintain long-term due to its low impact and accessibility. When paired with smart strategies like interval training, walking on inclines, and incorporating strength exercises, it becomes even more powerful. The key to walking for weight loss is consistency. By making walking a part of your daily routine, you can achieve not only short-term weight loss but also long-term health benefits. Before you jump into more or more intense movement than you are used to, please consult with your doctor, trainer, physical therapist, and any other applicable health providers to make sure you are in a good place to do so. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
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Do you want to lose weight by walking? Ivana Chapman (@IvanaChapman) is a BSc Sports Science, Certified Strength & Conditioning Specialist (NSCA), and former International athlete in Karate and Canadian National Natural Bikini Competitor. In a new viral video, she discusses how to lose weight by walking, including ways to maximize the burn. “You might have heard that walking is healthy and helpful for weight loss. I'm going to explain the benefits of walking and why it makes sense to add it to your weight loss plan. And at the end, I'm going to include a couple of important warnings so that you make sure that you do walking right, and I'm going to include a tip for people who are trying to maximize their fat burn,” she says.


You Can’t Out Exercise a Bad Diet

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“Let's start with a really important point: You can't out-exercise a bad diet,” explains Chapman. “Most of us don't have enough hours in the day to burn off tons and tons of calories. The majority of your weight loss result is going to come through your nutrition, but I still think it's really important to add walking in order to enhance those effects.”

Walking and Calorie Restriction Is Effective for Weight Loss

“There's one interesting study where they found that walking combined with caloric restriction enhances the outcomes and especially the long-term outcomes,” she says. “A lot of people, when they get on a fitness regime, they get very excited, and they might go to the gym every day, but it's not sustainable. Whereas adding a half an hour walk every day is sustainable for most people.”

Almost Anyone Can Walk

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“The great thing about walking is that most people can do it. There's a very low barrier to entry. Even someone who's carrying a lot of extra weight or someone who's in their seventies or eighties can benefit from walking,” Chapman says.

And, You Are More Likely to Stay Motivated Walking Than with Other Workouts

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“There are some really intense exercise routines that burn off a ton of calories if you're doing HIIT training or something like that, or just some really intense exercise programs, but only fit people can really benefit from those, and even fit people will find it a struggle after a while and sometimes hard to stay motivated for that type of plan,” Chapman points out.

Almost Everyone Should Be Walking More

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“Walking is something that we should all be doing on a regular basis, anyway,” she elaborates. “We need to be moving more. More than 60% of US adults do not engage in the recommended amount of physical activity. And what's recommended is 150 minutes of moderate-intensity exercise over the course of a week. It's actually not that much. It would be 30 minutes five days a week, or you could do a couple of hour sessions on the weekend, and then you just need to squeeze in a couple of 15 minutes. Ideally, you are active every day, and about one quarter 25% of US adults are not physically active at all.”

Walking – Especially Brisk Walking –Is Always Helpful

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“No matter where you are currently on your fitness journey, walking can be helpful. Just incorporating more walking, particularly brisk walking, can make a big difference for the vast majority of people,” she says.

Walking Makes You Feel Better

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“I know from experience that when I walk more, I feel better, I feel less stiff, and I feel more energetic. A body at rest tends to stay at rest, and a body in motion tends to stay in motion, and most of us could benefit from more motion,” she says.

There Are So Many Health Benefits of Walking

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She goes on to discuss the “specific benefits” of walking. “Walking improves your circulation and your breathing. And for people 65 and older, it's been shown to reduce mental decline. It also builds bone density and improves your sleep, and we don't get enough sleep, and we don't get enough quality sleep. So if you're improving your sleep, you're going to improve everything. Walking can definitely improve your health. It's been shown that being sedentary can increase your cardiovascular risk factors. So, cholesterol and blood pressure.”

Walking Outdoors Can Improve Your Mood

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Next, she discusses how to make sure that you get the most benefit from walking. “Walking outdoors can be particularly beneficial for improving your mood. I definitely feel that little mental lift when I'm outside walking,” she says.

Walking at the Same Time Is Also Key

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“Walking at the same time every day can be helpful as well. The key to success with weight loss in the long term is consistency. So if you set a particular time that you're going to walk every day, then you're more likely to do it,” she adds.

Consistency Is Key to Walking

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“My husband has recently started a really great habit when he drops our son off to school. He goes for a half-hour walk before he starts his workday, and that's a great way for him to fit that extra exercise and movement into his day. So whether it's first thing in the morning or later in the evening, it's really whatever works best for you, but try to keep it consistent.”

Walking After a Meal Is Great for Digestion

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“Walking after eating can be a really good habit to get into. Walking after a meal can be helpful for digestion and reducing acid reflux. So maybe you take a 15 or 20-minute walk after your lunch,” she continues.

Walking with Others Can Make You More Accountable

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“If you're meeting a friend or colleague, you can walk together. It can be really refreshing in the middle of your day and kind of keeps you more energized. Walking with a friend or family member can be a good habit because if you are also doing it with somebody, you're more likely to stick to that practice. If you both encourage each other, you're more likely to be successful,” she says.

Build the Habit of Walking

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“So rather than just telling yourself that you're going to walk more, it's best to do it at the same time and have a specific plan. It's more about building the habit of an active lifestyle rather than measuring how many calories you're burning off, although you will be burning some calories,” she explains.

RELATED:I’m 60 and These Are 25 Anti-Aging Habits I Wish I Started Doing Sooner

Here’s How Many Calories You Can Burn Walking

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How many calories can you burn? “I've seen a general rule of thumb that says you burn off about a hundred calories for a mile for a 180-pound person. So maybe in a half an hour's walk, you'll burn off 150 calories. If you're slightly lighter, you'll burn off less. If you're heavier, you'll burn off slightly more. Also, if you're going a bit faster, you're going to burn off slightly more calories.”

And, How Many Pounds Per Week You Can Drop

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“Now, theoretically, if you burn off an extra 250 calories a day, you would be losing half a pound per week. So let's say you're taking those 30-minute walks each day, and then that's 150 calories. And suppose you do just a slight dietary modification, just something very minor where you're reducing your calorie intake for that day by a hundred calories. In that case, that adds up to 250 calories a day, and you'll be losing that half a pound a week with very little effort,” she says.

Don’t Increase Walking Too Fast

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“A couple of important warnings,” she emphasizes. “Gradually increase your walking. If you've been completely sedentary, don't start walking an hour to two hours every single day without fail. It sounds like a great thing to do, and people get really excited. But if you're putting too much strain and you don't give those tissues a chance to recover, you can end up with plantar fasciitis, which is quite painful. You can also end up with ankle, hip, or knee pain. So you want to build yourself up gradually. Obviously, if you're already a very fit person and you've been working out and you're just adding walking, then that's fine. But if you've been completely sedentary and you're carrying quite a lot of extra weight, take your time and do this gradually. You can start with just a 15-minute walk each day, and that's enough.”

Do Shorter Walks More Frequently

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“The main thing is that you get yourself moving. It is better to do shorter walks more frequently than going for a two-hour walk and then just being sedentary all week. Your body responds better when it's given time to recover in between. So make sure that you're allowing recovery and you're not pushing yourself too much all at once,” she continues.

Get a Good Pair of Shoes

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Next, make sure you have comfortable, supportive shoes. “This is not the time to break out the stilettos and go for an hour's walk. I'm not sure that most people would do that, and it's probably not possible. But make sure that your shoes are decent, that they have some arch support, if that's what you need, or at least some support so that you know that you're going to be comfortable during a longer walk. You don't necessarily need a ton of cushioning if it fits you properly, but if you're like me and you need orthotics, then it's important to make sure that you're wearing those orthotics on your walks.”

RELATED:Top 10 High Protein Foods to Burn Fat You Should Be Eating Every Day, According to a Kinesiologist

Once You Get Better at Walking, Increase Intensity and Try Hiking

Ivana_Chapman5Copyright Ivana Chapman/YouTube

“Once you get good at this walking thing, you can increase the intensity, of course, but you can also try working at different levels to try hiking, which I love to do. It's a little bit more challenging and fun. You're almost doing step-ups, and you're going to get more stimulation for different parts of your body. You'll feel your glutes a little bit more and your quads, perhaps calves, as well. You're going to feel different parts moving. It's a lot more stimulating, and you're going to burn more calories. I think it's helpful to do a mix of some flat walking and some incline walking just so you have that variety,” she says. You can be inclined to walk outside or on the treadmill. “It's a good way to increase the intensity and burn some more calories while walking. Having different levels increases the difficulty for your leg muscles, and you're going to feel that you're pushing yourself a bit more.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

lois hughey coaching
Copyright lois.hughey.coaching/Instagram
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.

Do you want to transform your belly from flab to flat in your 50s? This is totally doable, says one expert. Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post, she reveals a few simple habits for flattening your tummy. “Women who have flat tummies in their 50s are doing these things,” she writes. “Make sure you steal the strategy.”

So Many Women Struggle with Belly Weight in Their 50s

“There are enough challenges being a woman over 50…Looking and feeling your best shouldn’t be one of them,” she writes. “So many women tell me that they struggle with bloating, abdominal weight gain, and the inability to even lose 5 pounds of fat and keep it off.”

These 4 Strategies Work, She Claims

“It’s FRUSTRATING…😫I know because I’ve been there! If you want to lose fat, you must be in a caloric deficit. If you are, then you can steal these 4 strategies to make fat loss easier,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Eat a “Balanced Plate of Food” 90% of the Time

First, eat a balanced plate of food at 90% of your meals. “This looks like 1/2 your plate is produce (the more color the better), 1/4 is protein, 1/4 is carbs—yes! Even your snacks! Build most of your meals to look like this at home, and you will see your body begin to change,” she says.

Strength Train

Next, exercise. “Strength train and take rest days,” she suggests. “Building muscle is your secret weapon to aging well and looking amazing. You don’t need hours in the gym (or even a gym at all). But hopping from video to video won’t help your body burn fat, and neither will 5lb weights. You are stronger than you think! Have a structured plan that you stick with for 4-8 weeks at a time so that you can track your strength. Do this 30-45 minutes 2-3 times a week. If you aren’t doing anything right now, this is enough to get you started. Be sure to take rest days, too. In the case of building muscle, more is not better.”

Manage Stress

You also need to manage your stress. “This season of life comes with plenty of stress. Job changes, retirement, aging parents, college kids, empty nest…. You need to stop your go, go, go lifestyle and learn to take time for yourself. Not just once in a while, but every single day. It’s up to you to do this work, even if it feels unnatural at first,” she says.

Prepare Your Environment for Success

Finally, prepare your environment for success. “None of these things are going to work if you hope and pray they will happen. You need a plan so that you can succeed. This means making sure you have protein and produce in your house. Scheduling your workout & destress time. Making sure that everything you need for the day is ready to go,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

katie south_east_living
Copyright south_east_living/Instagram

Do you want to drop a lot of weight this year? Katie Rees is a social media influencer who is documenting her weight loss journey on Instagram. In a recent post, she reveals all of the habits she is focusing on to achieve her weight loss goals this year. “Here’s everything my personal trainer has told me to do to lose 40 pounds of weight naturally in 2025,” she writes.

Wear a Weighted Vest and Ankle Weights

The first tip, courtesy of Katie’s personal trainer? Weighted vest movement and ankle weights. “I’m using mine to clean my house,” she says, “but you can use it to walk in. Buy heavy and remove the weights to start at an easy weight, then increase.”

Walking 10,000 Steps Per Day

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

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Next, make sure to get your steps in. “10,000 steps minimum daily and use a step tracker to count it so you’re accurate,” says Katie. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and 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.

Macro Tracking Over Calorie Counting

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Regarding nutrition, her trainer has specific guidance to “monitor macros over calories and focus on protein and nutritional quality of food,” Katie says. “Protein is your nutritional superhero. No processed rubbish.” According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Hydrate

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Hydration is also key if you want to lose weight. Katie’s trainer recommends 3 liters of water daily “with electrolytes in the morning,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

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

Strength Training

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Strength training is also essential to build lean muscle and burn fat. “3 resistance workouts a week in addition to the daily steps,” Katie says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Protein Before Caffeine

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It’s okay to drink coffee, but Katie’s trainer maintains that if you want to lose weight, you need to do something first. “Protein before caffeine…always,” she says.

Visualize and Focus

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As for mental weight loss habits, “mindset and motivational podcasts daily” and visualization are crucial. Also, “focus on the day ahead and getting that done rather than the bigger picture. The consistent small actions from one day will add up to something big,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Don’t Drink Alcohol

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Don’t drink your calories. Katie’s trainer says to “drop alcohol totally.” Not only are most alcoholic drinks high in calories, but when you drink you are less likely to eat healthy food and exercise.

Sleep

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Finally, make sure to allow your body recharging time. “Time to rest and relax is just as important as everything else, make sure you’re getting enough sleep and restoration to reduce your cortisol,” says Katie.

Katie Lost 4 Pounds in 3 Week

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Katie is on her way to achieving her weight loss goals this year. “Let’s do it together in 2025. 4 pounds down, 40 to go,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness Coach Reveals 4 Ways to Avoid Weight Gain While Drinking Alcohol
Instagram/@casiejericho
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.

Do you want to enjoy a night of drinking, even if you are trying to lose weight? One expert claims to have some tips to help you do this. Casie Jericho is a fitness coach who helps women “lose fat, tone up & regain confidence without “giving up wine or charcuterie,” she writes in her Instagram bio. In a nw social media post she reveals her hacks for drinking alcohol and still losing weight. “4 things I do the day after drinking to not gain weight,” she writes, adding that they will help you to “avoid feeling sluggish and bloated!”

She Only Drinks Twice a Month

She starts with a disclaimer: She doesn’t drink often. “Reminder: I drink maybe once every two weeks. I know my body won’t be burning fat while it’s processing alcohol, and yes, it’s empty calories!” she writes.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

1. Start with a Protein-Packed Breakfast

Her first tip is to start with a protein-packed breakfast. “Start the day strong with at least 40g of protein!” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

She Recocmends This Ometlette

She shares the “easy, delicious option” recipe with 32 grams of protein. “Add a scoop of protein powder to your coffee or smoothie for an extra 8g!” she says.

  • Veggie Omelette
  • 3 eggs (18g protein)
  • 1/2 cup cottage cheese (14g protein)
  • 1/2 cup spinach & peppers (nutrients + flavor!)
  • Top with salsa for extra zest!

2. Hydrate

Next, hydration is key. “Chug over 100oz of water with electrolytes!” she suggests. “Try this:Water + pinch of sea salt + squeeze of lemon + splash of coconut water = Your body will thank you!” According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

3. Exercise: 10,000 Steps

Next, “Get moving!” she says, recommending 10,000 steps per day. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and 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.

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

Also, Do This Quick Full-Body Workout

She also recommends doing “a quick full-body” workout. “Move your body, boost your energy, feel better!” she writes.

  • Squats: 3x12
  • Push-Ups: 3x10
  • Dumbbell Rows: 3x12
  • Plank: 3x30 sec.

3. Eat At Home

She also recommends eating at home. “Plan ahead to avoid cravings! Here’s a simple high-protein day,” she says.

  • Lunch: Grilled chicken salad + quinoa.
  • Snack: Greek yogurt + berries.
  • Dinner: Salmon + broccoli + sweet potatoes.

4. Get Back on Track

As for the “biggest tip” she says to keep on going. “Own your choices, move on, and get back on track. Overdoing cardio or binging on greasy takeout won’t help!” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.