How Much You Should Walk to Lose Weight

· December 24, 2017
If we are not used to walking often or doing any kind of sport, we should start off slowly and steadily increase rigor as our bodies adjust to the exercise routine.

Exercise is something we’d all like to do. But, actually making the move to get outside and walk to lose weight is a completely different matter.

The reason is probably that suddenly changing an established routine  is complicated. Substituting junk food for a balanced diet and exercise require willpower. But, most of all, it requires perseverance.

It is pointless to fulfill every little detail of the new routine the first few weeks and then return to the old sedentary lifestyle.

In reality, setting out to walk to losing weight is much easier than it seems. You don’t have to invest on a luxurious gym or weight loss creams. Do you want to know what you really need? Just one thing: TO WALK.

If you are tired of the accumulated extra fat and you have tried everything, but you can’t make it leave your belly, it’s time to move. You have to burn fat not in just one area but all around your body in order to fit smaller sizes.

For what reason should you walk? Walking is an aerobic exercise, which means that the majority of your muscles are at work. Therefore, you can walk to lose weight by burning a high a mount of calories, oxygenating the body and maintaining healthy heart functions.

Who Can Walk to Lose Weight?

two women in the woods who walk to lose weight

It has been medically proven to be safe and healthy for anyone to walk. Whether it’s people who are used to the exercise or those who have never done any kind of physical activity in their life.

Yet, it is recommended that you visit a doctor to confirm your state of health. This way whatever physical alteration can be ruled out, whether its respiratory or cardiac.

Read More: The 7 Pitfalls That Get In The Way Of Losing Weight

How Frequently Should I Walk?

You should act in accordance to your physical condition. If it has been a long time since you have done exercise, avoid walking long distances. Start off by walking short intervals (between 10-15 minutes) at a moderate velocity.

Or, you can begin by walking two times a week and slowly increase. The key is to continue with the routine.

And if you walk at least 30 minutes daily and watch your diet, you could lose nearly 20 pounds in 5 months.

Use a Pedometer

pedometer on a cell phone to walk to lose weight

A pedometer is specifically designed to measure the number of steps taken during a walk, besides also measuring velocity, distance and rhythm.

This serves as an incentive to make us set ourselves a goal. Such as, increasing the number and velocity of steps taken in a day in order to walk to lose weight.

You can also take it to work or have it on you while doing house chores. At the end of the day it’ll tell you how many steps you’ve taken and the amount of calories burned. You will also know if next time an increase in rigor is needed in order to reach your goal.

Read More: Did You Know You Could Use Yerba Mate To Lose Weight?

Benefits of Walking

  • Improves the immune system, protecting us from illnesses.
  • Accelerates the metabolism, helping us avoid obesity.
  • Strengthens bones. This way avoiding fractures and preventing osteoporosis.
  • Improves circulation and strengthens the heart.
  • Prevents stress, anxiety or depression due to the production of endorphins.


woman stretching in the woods to walk to lose weight

  • Once you have visited the doctor, establish a goal, as long as you don’t push yourself too hard.
  • Under any circumstance do not stop walking. If you can’t walk all week, then organize a schedule and establish small goals.
  • Use comfortable clothing and shoes.
  • Don’t forget to warm up before you walk to lose weight, for at least 5 minutes.
  • Watch your diet, reduce fat intake and put to practice a healthy eating habit.
  • Maintain good posture: straight back, contracted belly and relaxed arms.
  • Control your breathing. Inhale and exhale according to your rhythm of walking.

Note: Don’t ignore your body. In light of any symptoms of dizziness, high blood pressure or excessive fatigue you have to stop or reduce the velocity of your walking session.