Walking To Lose Weight Forum

There’s so many reasons why walking is excellent exercise for weight loss. Here’s some facts, figures and tips to get you motivated, moving and losing

Walking is a fantastic activity to help boost weight loss and feel fitter. It’s free, low impact and you can do it anywhere.

Regular walking means your body burns more calories – it can help to boost your weight loss, and have a positive effect on health and fitness markers compared to dieting alone.

How I Lost 400 Pounds

You could lose up to 25% more body weight over 12 weeks by adding just 3hrs weekly walking to your weight loss efforts1 (that’s just 45 minutes 4 times/week, or 30 mins 6 times/week).

We answer 5 important questions around how walking can help you to lose weight, with calorie burn charts and advice and tips for using walking to help with your weight loss goals:

To lose weight you need to consume less calories than your body needs to run itself each day. This creates a calorie deficit, which means your body uses its fat stores to make up the shortfall, and you lose body fat.

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Walking is an easy, accessible, proven way to help you achieve your weight loss goals – the study we mentioned earlier1 showed that combining walking with a calorie deficit resulted in 25% more weight loss than just limiting calories through diet.

The study participants who walked for 3hrs per week lost an extra 1.3lbs/½ kg per month than those who didn’t add walking to their weight loss efforts.

It’s not just the scientific studies that show walking really helps when it comes to weight loss, many of our members credit walking with helping them achieve their goals…

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I hadn’t fully appreciated how much easier it is to lose weight as an average-sized, middle-aged woman if you earn an extra 300 - 400 calories... an hour’s brisk walking will do the trick. - Sarah (aka Pilotess)

Another big difference is that I have walked at least 4 miles a day [every day] while dieting which I think has accelerated things considerably and changed my body shape - Clare

Walking is a great all-round exercise with very real weight loss benefits... here's our top 5 reasons why walking is great tool to help you lose weight:

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Not only does walking regularly give you more calories to spend when trying to shed pounds (which means you're more likely to be able to stick with working towards your goals), it will improve your fitness level, so over time your body will burn more calories even at rest.

Studies have shown that keeping up regular walking after weight loss can help you to keep the weight off and maintain your new weight- with one studies participants showing 3.6kg less regain than those with no regular walking after 1 year2.

Staving off insulin resistance - helping with keeping blood sugar levels stable which means it's easier to control your appetite. It also helps prevent and control type 2 diabetes1.

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Walking has been found to have positive effects to help both both prevent and treat depression, anxiety and stress, in addition to having a positive impact on self-esteem3. Conditions such as depression and axiety have been found to be associated with obesity and weight gain4.

Get enough sleep, and getting good quality sleep are important for weight management5 - shorter sleep duration and bad qaulity sleep are associated with obesity. Walking helps you to get better sleep.

On average, you need to burn an additional 3500 calories over and above what your body needs to lose 1lb/½ kg. If you’re currently maintaining your weight, and you don’t change your diet, this means you’d need to burn these calories through exercise (walking) alone.

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Walking at a moderate pace for 3 hrs per week, an average person* can expect to burn around 700 - 750 calories – this would result in a 1lb loss every 4-5 weeks… that’s almost a stone in a year (remember… this is with no other changes).

The amount of weight you’ll lose by walking depends on a few factors, including your starting weight, your gender, and how many calories you consume each day.

You can find out how many calories you burn walking, based on your specific personal details, using the tools in weight loss resources – try it free.

The Right Way To Train For Fat Loss

Although walking for longer increases the total calories burned and aids weight loss, your walking pace also has an impact – short bursts of brisk walking can also really help you to lose weight (even more reason to set aside just 10 minutes, or ditch the car and use your feet to grab essentials from the local shop!)

Values calculated using the tools available in , based on average values for a man and woman in the UK, with a moderately sedentary lifestyle.

1. Time how long it takes you to walk a mile (most smartphones will show you how far a mile is walking from your start point)

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As with any form of physical activity start off slowly with small goals and build up gradually. Try to aim for four to five, 30-60 minute walks, in a week.

If it’s difficult to find time to fit this in, you can try shorter bursts of 10-15 minutes a couple of times a day.

Try different routes and lengths of walks and involve your family and friends. Once you have a regular route that works for you, you can mix it up a bit by walking it backwards (the route… not actually walking backwards).

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Browse maps, magazines and guides, online or in your local bookshop, for inspiration on walks in your area and further afield. Many local areas have walking groups on social media platforms such as Facebook – they post local walking routes with maps and timings.

Try to incorporate walking as much as possible into your daily routine and plan longer walks at the weekend – even when it’s chilly outside a good long walk on a Saturday or Sunday afternoon can make you feel great!

Why not get walking and start losing weight right now by joining the Walk the Weight Off Challenge 2021 – remember, you can try Weight Loss Resources absolutely free for 24hrs .

Weight Loss Story:

See how many calories you can burn through walking, and how many you'll need each day to lose weight -simply register for free access to WLRStart Now

1. Moderate Walking Enhances the Effect of an Energy-Restricted Diet on Fat Mass Loss and Serum Insulin in Overweight and Obese Adults in a 12 Week Randomised Controlled Trial (2017) B. Kleist et al. The Journal of Nutrition - Vol. 147, Issue 10

2. The Effects of Walking Training on Weight Maintenance After a Very-Low-Energy Diet in Premenopausal Obese Women (2000) M. Fogelholm et al. Arch Internal Medicine - Vol 160

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3. Walking on Sunshine: Scoping Review of the Evidence for Walking and Mental Health (2018) P. Kelly et al. British Journal of Sports Medicine - Vol 52, Issue 12

4. Overweight, Obesity and Depression: A Ssytematic Review and Meta-Analysis of Longditudinal Studies (2010) F.S. Luppino et al. Arch General Psychiatry - Vol 67

5. Sleep and Obesity (2011) G. Beccuti and S. Pannain. Current Opinion in Clinical Nutrition and Metabolic Care - Vol 14, Issue 4

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6. Effects of an Accute Bout of Light Intensity Walking on Sleep in Older Women with Sleep Impairment: A Radomised Controlled Trial (2019) L.J. Chen et al. Journal of Clinical Sleep Medicine - Vol 15, Issue 4

7. The Effects of Daily Walking Exercise on Sleep Quality in Healthy Young Adults (2020) F. Wang. Sport Sciences for Health - Dec 2020

9. Effects of Walking Training on Health Related Fitness in Healthy Middle Aged Adults - A Randomised Controlled Study (2007) K. Kukkonen et al. Scandinavian Journal of Medicine and Science in Sports - Vol 8, Issue 4

Hot Topics: Women Who Keep Food Journal Lose More Weight

10. The Effect of Walking Intervention on Blood Pressure Control : A Systematic Review (2010) L. Ling-Lee et al. International Journal of Nursing Studies - Vol 47, Issue 12

Keeping a food diary is proven to boost weight loss. It increases your awareness and helps you make healthier choices. This one's ideal if you prefer to write stuff down. Food and Exercise Diary - £4.99Diet and exercise both are important when it comes to weight loss. To reach your weight loss goal, you have to first consume fewer calories and then workout to burn more calories. Apart from this, there are a few small things that you can do maximise your weight loss effort. Walking is one of the easiest and effective ways to lose weight. But when it is done strategically, you can torch more calories.

As per a 2013 study, walking on a treadmill for 15 minutes after having your meal controls spike in the blood sugar level in people suffering from type 2 diabetes. Most people gain weight because of the spike in blood sugar level. So, lesser fluctuation in the blood sugar level can help people trying to shed some kilos.

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Another study revealed that walking a few miles after having your meal can help to move your food easily to your digestive system and even speed up the digestion process. This prevents any kind