There are many benefits to walking which I have covered in this post – giving you 35 benefits! For me, walking is my way of helping me to lose weight. That’s why I wanted to cover how walking can help you lose weight.
Walking can help you lose weight, it can also help you maintain weight. It depends on the duration of your walk and how much effort you put in as this has an impact on how many calories you burn. For example if you walk for 30 minutes at a brisk pace, you could use up around 150 calories. If you want to lose more weight then you need to walk more and for longer as this will burn more calories.
There are a lot of charts out there that show you where your heart rate should be when taking a brisk walk. I don’t normally bother with that, I just make sure that my brisk walk means that I’m breather harder than usual but I can still string a full sentence together! If you do want to know your heart rate then there’s always an option to buy a FitBit which is what I use.
The reason for walking up to at least 30 minutes is that it gives your body time to move in to the fat burning mode. So the longer you walk the more fat you burn. Consistency is also key to walking to lose weight. The more you do the more you get used to it and this in burn will improve your metabolism meaning your body will burn even more fat.
How far will I be walking if I go out for 30 minutes?
This would be different for each person but as a rule of thumb if you walk at a brisk pace for about 30 minutes you will cover around 1.5 to 2 miles in that period. This is around 3,000 to 4,250 steps.
So in theory if you walk for 1hr 30 mins you would more than meet the recommended 10,000 steps in a day!
I can’t find the time to walk 30 minutes, what can I do?
No everyone will have the time to walk 30 minutes at the one time. An alternative is to break it up in to small manageable chunks. Whatever time you can spare. You can also add in hills, steps/stairs and increase the intensity for that short period – even if it’s only 10 minutes. You can also do it on the spot if you can’t get out in the fresh air. It’s all about fitting it in to your day.
How many calories will I have burned if I walk 30 minutes?
Depending on your weight, you could burn from 100 to 300 calories walking for 30 minutes. So walking for an hour will give you a lose of 200 to 600 calories. How cool is that? These calories can be from sugars but walking after 30 minutes will also use up stored fat too. That’s why it’s a great idea to walk more than 30 minutes if you want to start burning fat.
Can walking help me burn belly fat?
Yes walking can help you burn belly fat. I’m sure you already know that storing a lot of fat around your belly has been linked to an increased risk of type 2 diabetes. For men with a waist circumference greater than 40 inches and women with greater than 35 inches, health professionals recommend reducing this as it is a health risk.
One of the most effective ways of reducing or burning belly fat is walking. There was a small study completed of women who were obese. They encouraged the women to walk for 50 to 70 minutes 3 times per week for 12 weeks. On average the women lost around 1.5 inches from their waist and 1.3% more body fat compared to those who had been following a reduced calorie diet. There are many more studies that show that walking briskly for 30 to 60 minutes are very beneficial to losing weight and improving health.
Walking can help preserve lean muscle
This is also true as you get older, walking will not only help with aches and pains, it will help you to retain your muscle strength and function as you get older.
Walking is a great way to improve your mood. It’s a great way to eliminate stress, anxiety and mild depression too. It realises the happy hormones serotonin and norepinephrine which are known to make you feel happy. This is of great benefit if you are walking to lose weight. The more you enjoy walking, the more you will do it and with regular walking you will see an improvement in your weight loss and your body shape. This will motivate you to continue to use walking as a way of losing weight.
Getting your daily 10,000 steps walking will help you lose weight
Studies have shown time and time again that getting your 10,000 step count in will help you lose weight. An interesting study showed that overweight women and men (aged 40 to 65 – my age bracket!) lost body fat and weight when they walked 12 miles a week. This was also without changing or reducing their food intake! Can you imagine how much you could lose if you also reduced your calorie intake?