Walking for Weight Loss: Results & Benefits

 by Dr. Steve Hruby, D.C.
Reviewed by Dr. Steve Hruby, D.C.

SuperHumans are the toughest, fittest, healthiest and happiest human beings on this planet. My mission is to help you realize your superhuman potential and learn how to live a long, happy and healthy life.

  Fact Checked
 by Rhealyn Tropia, RMT
Reviewed by Rhealyn Tropia, RMT

I’m a content organizer, fact-checker and super mom who ensures content is medically-reviewed, highly accurate, and engaging. My passion is organizing information and ensuring the facts are presented in a manner that is interesting and easy to understand.

walking for weight loss results

It’s known to everyone that walking is good for our health and helps improve our general well-being. Another perk is that you no longer need to buy equipment and gym membership to start your journey of becoming healthy. However, is walking really effective for weight loss?

Walking for weight loss results in the body becoming more flexible and toned, blood pressure and heart rate decrease, and more energy is felt throughout the day. Over time, this gives you more stamina and endurance while doing this exercise. Walking can be done every single day of the week, even on bad weather days.

Can Walking Alone Help You Lose Weight?

Does walking an hour a day help lose weight? Walking 1 hour a day for a month results in better overall health than spending an entire afternoon on the couch. Of course, walking by itself won’t help you lose weight—but it’s one of the best ways to start.

It’s important to make sure you’re eating the right foods. You can’t just eat whatever you want when you’re trying to lose weight! You need to be eating lots of fresh fruits and vegetables, which will help keep your energy levels up so that you can keep walking.

Here are some other things that you need to remember:

  • Packing a healthy lunch or snack for school or work, instead of eating out
  • Eat more fruits and vegetables
  • Avoid junk food
  • Drink enough water
  • Consume less sugar

How Much Should I Walk To Lose Weight?

A person’s age and weight are two factors that affect how many calories they burn when they walk. A general rule of thumb is that the more weight you carry, the more calories you burn. For example, if a 140-pound man walks at a pace of 3 miles per hour and burns 100 calories in 30 minutes, a 180-pound man will burn 120 calories in the same amount of time.

two women happily taking a walk

However, this rule does not apply to everyone; some people have naturally higher metabolisms than others. For example, if someone has a fast metabolism, they may be able to maintain their weight with less exercise than someone who has a slow metabolism.

The recommended amount of walking for an adult is 150 minutes per week (or 30 minutes every day). You can break that up into smaller chunks as well—for example, if you walk for 10 minutes every day, you’ll still be getting the same amount of exercise.

It’s important to note that the calories burned by walking will vary depending on your weight and speed, so there’s no one-size-fits-all answer. If you’re just starting out with a walking workout, aim for at least 30 minutes, 5 days per week—but if you can do it more, go for it.

It’s better to walk more than less, and you’ll see results faster. You might be surprised by how much weight you can lose just by adding more walking into your routine.

Walking’s Health Benefits

Walking every day for a month results in:

  • Burning calories: Walking burns more calories than any other form of exercise. You can walk off the calories you eat by doing it regularly.
  • Weight loss: Walking helps you lose weight because it raises your metabolism and burns more calories than other forms of exercise.
  • Improves heart health: Walking can improve your heart health by lowering blood pressure and cholesterol levels while improving circulation throughout your body.
  • Reduces stroke risk: Walking reduces your risk of stroke by helping reduce blood pressure, cholesterol levels, and inflammation within the body—all things that contribute to stroke risk.
  • Prevents diabetes: Regularly walking can help prevent type 2 diabetes by improving insulin sensitivity and reducing blood sugar levels within the body over time.

Are There Any Equipment Required to Begin a Walking Program?

Walking is arguably the easiest and most convenient way to begin and continue a fitness routine. It doesn’t require any special skills or expensive equipment. All you need is a pair of good walking shoes, some energy, and the desire to be healthier and more fit.

women wearing sports wear walking

Start by doing some stretching exercises before you begin walking, and be sure to stretch after, too. You can also mix in some strength training—try doing push-ups or squats while you’re waiting for the light to change.

If you’re looking for a more high-intensity workout, try running or jogging. This will help with weight loss because it burns more calories than walking does. If you want to increase the intensity even further, consider interval training: alternate between periods of quick walking and slow jogging throughout your walk.

How Does Walking Help You Lose Weight?

Walking is one of the best things you can do to lose weight. Walking increases your metabolism and helps you burn calories. It also tones your muscles and improves your balance, which helps prevent injuries and improves your posture. Walking is also a great way to build endurance, which will make other forms of exercise easier later on.

Walk the Talk: Answering Those Frequently Asked Questions

How Long Does It Take To Notice Weight Loss From Walking?

Walking is high on the list of weight loss options for most people since it is one of the easiest to do. No need for any special equipment, and you can do it anytime or anywhere. But how long does it take to notice the results?

If you walk regularly and make other healthy lifestyle changes, you should start seeing results within as little as two months. That said, it depends on your body type and how much weight you want to lose.

Can You Lose Belly Fat by Walking?

YES! As much as possible, we stick to non-surgical weight loss when trying to change the way we look, and ultimately how we feel about our bodies – and walking can be the cheapest if not the best alternative there is. Walking is a low-impact exercise that doesn’t put stress on your joints or risk injuries, so it’s also a great way to get started with your fitness routine if you’re just getting back into shape.

How Much Do I Need To Walk a Day To Lose Weight?

It depends on your current fitness level and goals. If you’re already reasonably athletic, you can probably get away with walking a mile or two every day. If this sounds like a lot to you, don’t worry—it’s not. Most people find themselves able to increase their distance with time as they get used to walking more often.

two athletes walking on the track

If you’re just starting out or have been inactive for a while, however, then it may take some work before you’ll feel comfortable walking more than half a mile at a time. That’s okay! Just start small and build up your endurance over time.

If you’re looking to lose even more weight, the best thing to do is combine healthy eating habits with regular exercise—and don’t forget about taking a good supplement! A high-quality diet and supplement such as Optima will give you greater results for your walking exercise. A lot of people also swear by oat milk, but is oatmilk good for weight loss?

Yes, it is. Oatmilk is a good source of fiber, which is an important part of any diet. Fiber helps you feel full and is associated with lower cholesterol and blood sugar levels. Oatmilk also contains vitamins, minerals, and antioxidants that can help your overall health.

Will I Lose Weight Walking 2 Hours a Day?

The short answer: YES!

But the long answer is a bit more complex. The best way to lose weight is to make healthy lifestyle changes, and walking for weight loss is one of the most effective ways to do that.

It’s also a great way to boost your mood and energy levels, improve your sleep quality, and reduce stress. But how much weight you lose depends on how much you walk—and what kinds of food choices you make in conjunction with your walking routine.


Walking is an excellent exercise for weight loss, no matter if you’re a beginner or have been working out for years. It’s cheap, relatively low-impact and anyone can do it—even if you’re overweight or obese.

There are many potential benefits to walking including weight loss and added mobility, but the most important is reducing your risk of medical issues such as heart disease, strokes, and type 2 diabetes. Walking is most effective when incorporated into a daily routine and done consistently.

Keep checking out this page for more information on how you can live your best, healthiest life. Cheers, SuperHumn!

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *