Aim for 4-5 walks per week, each 50-60 minutes, to lose weight. Walking consistently, even at slower speeds, helps control your weight, improve your mood, and boost your heart health.
How Often Should You Walk To Lose Weight?
Exercising four days a week, including 50 minutes of moderate-to-vigorous walking, can help reduce your body weight and belly fat.
If walking for 50 minutes at a time is not possible, breaking up your walks throughout the day may still yield results.
What the Science Says: A 2019 study found that people who walked twice daily for at least 25 minutes, six days a week, lost more weight than those who walked for 50 minutes once a day.
Your calorie burn while walking depends on several factors, such as:
- Age
- Fitness level
- Pace
- Weight
Generally, the more you weigh, the more calories you burn. A person weighing 154 pounds will burn about 280 calories walking at a moderate pace (3.5 miles per hour) for 60 minutes. At a vigorous pace (4.5 miles per hour), they will burn about 460 calories.
Use tools like the American Council on Exercise (ACE) physical activity calorie counter to determine how many calories you burn walking. This calculator considers your weight and walking time each day.
How Important Is Your Step Goal?
Some evidence suggests that people need to walk 10,000 steps a day to lose weight. People who walk more steps typically weigh less.
Start your walking regimen by using a fitness tracker or watch to determine your typical daily steps. Once you know your average, try increasing your steps by 2,000-2,500 per day.
On average, most people in the United States take about 4,000-5,000 steps a day. Setting an initial goal of 7,500 steps a day may be a good starting point, especially for older adults who might struggle to get 10,000 steps.
What the Science Says: A 2019 study found that taking more steps decreases mortality rates. However, these benefits level off at 7,500 steps, which suggests that 10,000 steps may not be necessary for longevity.
If you can increase your step count beyond 7,500, go for it. Ensure you can maintain that count consistently.
Tips for Maximizing Weight Loss With Walking?
Try these strategies to stay on track and ensure you get the most from your efforts:
- Have a backup spot: If you walk outside, have an alternative for bad weather, like a mall, hospital, or treadmill.
- Schedule your walk: Plan your walking workouts to ensure follow-through. Habit formation works better when you walk at the same time each day.
- Stay active all day: Break up your day by standing or doing chores at home. Moving more can help burn extra calories.
- Take rest days: Experts recommend walking 4-5 times a week. Walking daily might not give your body enough time to rest and recover.
- Track your walks: Monitor your steps and find ways to add more to meet your daily goal.
- Walk with a buddy: A walking partner can keep you accountable and less likely to skip your workout.
MedlinePlus. Health risks of an inactive lifestyle.
What’s a Good Sample Plan for Beginners?
If you are new to walking and have been sedentary, ask a doctor if beginning a walking regimen is right for you.
Once you get the go-ahead, start walking as you normally would for the first five minutes. Increase the pace for the next 15 minutes, then return to a normal pace for the remaining five minutes. Once complete, you will have walked for 25 minutes.
Repeat this routine for about five days a week, with a couple of rest days in between. After two weeks, add five minutes to the hardest part of your walk. This will bring your daily walk to 30 minutes.
Add five more minutes every two weeks as you build your endurance.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Weeks 1-2 | 25 minute (min) walk | 25 min walk | Rest | 25 min walk | 25 min walk | Rest | 25 min walk |
| Weeks 3-4 | 30 min walk | 30 min walk | Rest | 30 min walk | 30 min walk | Rest | 30 min walk |
| Weeks 4-5 | 35 min walk | 35 min walk | Rest | 35 min walk | 35 min walk | Rest | 35 min walk |
| Weeks 5-6 | 45 min walk | 45 min walk | Rest | 45 min walk | 45 min walk | Rest | 45 min walk |
| Weeks 7-8 | 50 min walk | 50 min walk | Rest | 50 min walk | 50 min walk | Rest | 50 min walk |
| Weeks 9-10 | 55 min walk | 55 min walk | Rest | 55 min walk | 55 min walk | Rest | 55 min walk |
| Weeks 11-12 | 60 min walk | 60 min walk | Rest | 60 min walk | 60 min walk | Rest | 60 min walk |
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