Want to lose weight by just walking? A personal trainer has some tips for you!
Walking is super easy and often overlooked as a workout. Research shows it’s great for your heart, boosts your mood, helps manage your weight, and can even lower your risk of chronic diseases.
So, before you throw on your sneakers and hit the streets or trails, here’s what you need to know to start walking your way to weight loss.
How to Walk Off 10 Pounds, According to a Dietitian
Health Perks of Walking
“There are tons of benefits to starting a walking routine,” says April Hartsook, a personal trainer and founder of the Want Different Do Different movement.
Besides the physical changes you’ll see with regular walking, here are some other cool benefits:
- Better Heart Health
Heart disease is a big deal in the U.S. Getting active is one of the best ways to boost your heart health, and walking is one of the easiest ways to get moving. - Healthy Weight
Losing weight can lower your risk of chronic diseases like diabetes and kidney issues. - Lower Risk of Chronic Diseases
Walking can help with bone health, boost your immune system, ease joint pain, lower blood sugar, improve your mood, and burn calories. Plus, just 20 minutes of walking a day can help you live longer!
What to Know Before You Start Walking for Weight Loss
Before you dive into a new exercise routine, it’s smart to check in with your doctor. “Talk about your goals with your healthcare provider to make sure you’re good to go,” says Hartsook.
Also, figure out your maximum heart rate (MHR) based on your age. A simple formula is 220 minus your age. Aim to walk at an intensity that gets your heart rate to 60% to 70% of that number. It’s not just about speed; it’s about getting your heart pumping. Swinging your arms and breathing deeply can help.
You can also use the Borg Rating of Perceived Exertion (RPE) scale to gauge how hard you’re working. It goes from 6 (no effort) to 20 (max effort). A score of 12 to 14 means you’re at a moderate intensity, which is perfect.
Tips for Walking for Weight Loss
- Set a Goal
“Make it about more than just the scale,” Hartsook suggests. Sign up for a local 5K for a good cause. Having a goal keeps you motivated. - Start Smart
If you’re new to walking, don’t aim for 10,000 steps right away. Gradually increase your distance to stay motivated. If you can walk for 30 minutes, try bumping it up to 45 minutes before increasing again. - Stay Hydrated
Drink plenty of water throughout the day and after your walks. If you’re going for a longer stroll, bring a water bottle or wear a hydration pack. - Get the Right Gear
You don’t need much to start walking, but a good pair of walking shoes is key to avoiding injuries and keeping your feet comfy. If you’re unsure about what to buy, check out a local running store for advice. - Check the Weather
Weather can mess with your plans, so check the forecast each morning. Dress for the weather—light fabrics for summer and don’t forget sunscreen! - Find a Walking Buddy
Grab your dog or ask a friend or family member to join you. Having a buddy can help keep you accountable. - Make a Playlist or Listen to an Audiobook
Create a fun playlist with upbeat songs to keep you motivated, or download an audiobook or podcast to enjoy while you walk. - Mix Up Your Route
Walking the same path can get boring. Try a new route once in a while to keep things fresh. Using a fitness app or tracker can help you monitor your progress. - Stretch It Out
Stretching before and after your walks can help prevent injuries and improve flexibility. Look for easy stretching routines on YouTube.
Walking for Weight Loss Plan
Hartsook says everyone’s different, so there’s no one-size-fits-all plan. Your calorie burn and weight loss depend on your effort, nutrition, and starting weight. It’s best to chat with your healthcare provider about a plan that fits your needs.
Start with a simple walking routine that includes time, pace, distance, and how many days you’ll walk each week. Consistency is key!
If you’re not used to walking much, start with 10- to 15-minute walks two to three times a week at a brisk pace.
Here’s a basic plan to kick off your walking journey:
Week 1
- Walk three times a week, resting in between.
- Monday: 10-minute brisk walk
- Wednesday: 10-minute brisk walk
- Saturday: 10-minute brisk walk
Week 2
- Walk four times a week and increase your time.
- Monday: 15-minute brisk walk
- Wednesday: 12-minute brisk walk
- Friday: 15-minute brisk walk
- Saturday: 12-minute brisk walk
Week 3
- Walk five times a week and keep increasing your time.
- Monday: 18-minute brisk walk
- Wednesday: 15-minute brisk walk
- Friday: 18-minute brisk walk
- Saturday: 15-minute brisk walk
- Sunday: 15-minute brisk walk
Week 4
- Walk six days this week and increase your time.
- Monday: 20-minute brisk walk
- Tuesday: 15-minute brisk walk
- Wednesday: 20-minute brisk walk
- Thursday: 15-minute brisk walk
- Friday: 20-minute brisk walk
- Saturday: 15-minute brisk walk
- Sunday: Rest
Weeks 5-8
- Walk for 25 minutes each day except Sunday (rest day).
Weeks 9-12
- Walk for 30 minutes each day.
The Bottom Line
“The biggest thing to remember when starting any weight-loss journey is that it takes time,” says Hartsook. Walking is a fantastic way to boost your health, but don’t let the scale be the only measure of your success. Pay attention to how you feel, how your clothes fit, and how much easier it is to breathe. Those little wins can keep you motivated!
And remember, “To get the results you want, your efforts need to match your expectations.” Happy walking!
