How Much Should I Walk To Lose Weight?

Walking is a low-impact form of exercise that can help you lose weight, improve your cardiovascular health, and boost your mood. But how much should you walk to see results? In this blog post, we’ll explore the science behind walking for weight loss and provide some tips for getting started.

How Walking Helps with Weight Loss

Walking is a simple and effective way to burn calories and lose weight. When you walk, you burn energy, and if you burn more energy than you consume through food, you create a calorie deficit. A calorie deficit is necessary for weight loss because it forces your body to use stored fat for energy.

In addition to burning calories, walking can also help you build muscle, which can increase your metabolism and help you burn more calories even when you’re not exercising. Walking is also a stress-reducing activity, and reducing stress can help you make healthier food choices and avoid emotional eating.

How Much Should You Walk?

The amount of walking you need to do to lose weight depends on your starting weight, your fitness level, and your diet. The general recommendation for weight loss is to aim for 150 minutes of moderate-intensity exercise per week, which can include brisk walking.

To put this into perspective, if you walk at a brisk pace of 3.5 miles per hour, you can burn approximately 300 calories in 60 minutes. This means that if you walk for 30 minutes every day, you can burn 1,500 calories per week, which can result in a weight loss of about one pound per week.

However, if you’re new to exercise or have a lot of weight to lose, you may need to start with less than 150 minutes per week and gradually increase your activity level as you become fitter.

Tips for Walking for Weight Loss

If you’re ready to start walking for weight loss, here are some tips to help you get started:

  • Invest in a good pair of walking shoes to protect your feet and reduce the risk of injury.
  • Start with short walks and gradually increase the duration and intensity of your walks.
  • Use a pedometer or fitness tracker to track your steps and set goals for yourself.
  • Mix up your walking routine by exploring new routes, listening to music or podcasts, or walking with a friend or group.

Incorporate strength-training exercises, such as lunges or squats, into your walking routine to build muscle and boost your metabolism.


Walking is an accessible and effective form of exercise for weight loss. By walking for 150 minutes per week or more, you can create a calorie deficit, build muscle, and improve your overall health. Remember to start slowly, wear good shoes, track your progress, and mix up your routine to stay motivated and avoid boredom. With consistency and dedication, you can achieve your weight loss goals and enjoy the many benefits of walking.


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