How much walking do you need to lose weight?

Losing weight is a priority for most people in today’s world, considering the fast food industry and all the unhealthy foods that we eat on a daily basis. Our beauty standard here in the West focuses on slim and toned bodies, but achieving that is very difficult. In order to get rid of fat, people go to the gym, go on a diet for long periods of time or they choose invasive procedures such as gastric bypass surgery or liposuction to get rid of excess fat. However, there is an easier way, one that does not cost thousands of dollars and one that does not involve any kind of invasive procedure: walking. 

Walking has been used by people for thousands of years to lose weight because it involves both pleasure and pain. You can go walking to check out the nearest tourist attractions, the new neighborhood, to visit people and more. The actual walking burns calories and you lose weight, while also enjoying yourself when you reach your destination. It’s a win-win situation, right?

The downside to walking as a means to lose weight is the fact that it requires a very strict routine, long distances, and a specific pace in order to obtain some results. At the same time, walking does not burn as many calories as going to the gym or doing an intense cardio workout does, which means it is not very fast. The results do not appear for long periods of time and this may deter some people. But it can be done!

  1. For how long do I have to walk to lose weight?

Normally, through walking, you can lose 1 pound or one pound and a half a week. This means that in order to lose 20 pounds, for instance, you would have to go through the same routine for at least 20 weeks. This is why sticking to this routine is very important – without it, it would be impossible to obtain significant results in weight loss when walking.


  1. For how many minutes should I walk?

In order to lose weight, you should walk at least 3 times a week, if not every day, for at least 20 minutes every day. If this is your first time walking for long distances, you should start with 15-20 minutes of walking every day and then gradually increasing to 35-40 minutes a day. You should aim for around 40 minutes of walking per day in order to see the results in weight loss.

  1. Can walking help me keep my body toned?

The short answer to this question would be no. The long answer would be that walking helps you lose weight, but it does not do much for your muscles. If you want to increase your muscle mass, you should mix the walking with a set of cardio exercises or by going to the gym. Walking is great for weight loss and for keeping that weight off but if you are hoping to become ripped because of it, walking is not what you are looking for.


  1. How many calories can I lose by walking?

The exact number of calories you can burn depends on a variety of factors, some of which are your body weight, the pace you are moving at and the distance you are walking for. For instance, if you weigh 120 pounds and you walk at a pace of 4 miles per hour, which is a regular pace, you can lose around 4.7 calories per minute. The more and the faster you walk, the more calories you burn.

Losing weight by walking is great, and although it does not yield the quick results that you would get by going to the gym, it is a much healthier alternative than dieting or going under the knife.