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WALKING FOR WEIGHT LOSS


Get Healthy + Lose Weight with Walking.









Walking can help you lose weight?


Walking 1 hour each day can help you burn 

calories and, in turn, lose weight.

 In one study, 11 moderate-

weight women lost an average of 17 pounds

 (7.7 kg), or 10% of their initial body weight, 

after 6 months of brisk dailywalking.


How Long to Walk Each Day for Weight Loss


Aim for a brisk walk of 30 to 90 minutes most days of the week for weight loss. 

You can walk more on some days and less on others, but the total time for the week should be at least 150 minutes (2.5 hours).

You should walk fast enough that you are in the moderate-intensity exercise zone at 60 to 70 percent of your maximum heart rate. 

You should be breathing harder than usual and can speak in full sentences, but you couldn't sing.

You can use your heart rate and exercise zone reading from a fitness band, app, or heart rate monitor to ensure you are exercising at moderate intensity.

While you can break up your walking time into periods of 10 minutes or longer, you get an added 

benefit of burning fat when you walk at a brisk pace for longer than 30 minutes at a time after warming up.


How Far Can You Walk in 30 Minutes?

If you walk at a brisk walking pace for 30 minutes, the distance you will cover would be:

  • 1.5 to 2.0 miles.
  • 2.5 to 3.3 kilometers
  • 3,000 to 4,500 pedometer steps.




Calories and Fat Burned in 30 Minutes

At a brisk walking pace, you would burn 100 to 300 calories in 30 minutes (depending on your weight) or 200 to 600 calories in an hour. By walking for 30 minutes or more at a time, some of those calories will be from stored fat.

During the first 30 minutes of exercise, your body is burning sugars stored as fuel. 

These are used up after about 30 minutes. To keep going, your body releases fat from your fat cells and burns it for fuel. 

This stored fat is exactly what you want to lose, and it's a good reason to build up your walking endurance so you can walk for more than 30 minutes at a time.



Walk most days of the week for at least 30 minutes to burn an extra 1,000 to 3,000 calories in total for the week and to improve your metabolism each day.

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