walking for weight loss

Here’s how you can lose weight walking 30 minutes a day

February 15, 2019Ellen
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How you can lose weight walking 30 minutes a day seems like a dream doesn’t it? Well walking for weight loss is my hobby!

Can I lose weight by walking 30 minutes? That was the question I posed myself last year when I was so over weight that my body ached each time I got off the sofa.

Even if I was sitting a short while, getting up and putting the weight on my bones was painful. I had to do something. My main obstacle has always been I hate having to go do something after a tough day at work. I dislike gyms and I have very little time. Although if you take out watching movie I’m sure there is time to be had!

Free Walking for Weight Loss Plan

The short answer to the question can I lose weight by walking 30 minutes a day is yes you can. At a brisk walking speed you could burn from anywhere between 100 to 300 calories in 30 minutes. The first 30 minutes of walking briskly you will be burning sugars. If you walk further than the 30 minutes you will then be burning your fat stores. The body always amazes me and this amazes me!

Learn how to lose weight by walking just 30 minutes a day.  #weightloss #walkingforweightloss #walking #fatloss #walkingplan #health #fitness

How you can lose weight walking: how long should I walk?

If you aim for the 30 minutes each day you will be doing great. If you an’t get 30 minutes brisk walk each day then aim for 2.5 hours a week and fit it in however you can. For me I use my lunch time walks to increase my steps and if you would like to see my walking plan then head over to this blog post on how to lose weight during your lunch time walk.

Brisk walking is always a little tricky to explain because each of us is unique. The easiest way would be for you to have a Fitbit and you walk at 60 to 70 percent of your maximum heart rate. If you don’t have a Fitbit then when you walk you should be breathing harder than normal but be able to hold a conversation without any problems. Again this is different for each person. Give it a go and see how you get on and if you have any questions just ask them below.

walking hacks to lose weight

One thing I would say is that if you don’t have 30 minutes all in one go then break it up in to 10 minutes, even brisk walking at 10 minutes will get you burning calories.

If you are totally new to walking for weight loss then go visit your doctor and have a read of my post on starting on your walking for weight loss journey plus you can also download a free walking plan to get you started.

Another tip I can share with you based on my own walking for weight loss journey is doing it every day can make all the difference. Like I said even if it’s just 10 minutes, that’s 10 minutes worth of calories you can burn! I guess consistency is a great thing and it really does pay off.

How you can lose weight walking: distance covered in walking 30 minutes

Brisk walking for weight loss for 30 minutes on average will give you the following:

  • Approximately 2.0 miles.
  • About 3 kilometers
  • Works out at around 4,000 steps.

These stats are a great start on your walking for weight loss journey. Imagine if you had more time how much you would be walking? Likewise if you don’t have 30 minutes even going out for 10 minutes will be getting you close to 1400 steps! How great is that?

How you can lose weight walking: calories burned in 30 minutes

As I have said many times before the figures I will give you are based on average that I have worked out looking at the stats from my Fitbit. At a brisk walking for weight loss pace you can burn from 120 to 320 calories in around 30 minutes. This does all depend on your weight and that is why I highly recommend getting a Fitbit so you don’t have to uess these.

walking for weight loss

How you can lose weight walking: preparation

If you are starting out on your walking for weight loss journey or just walking for health reasons well done on your decision. Walking really has changed my life and I know it can change yours too.

If you’re just getting started, I highly recommend you take some time and read through some of my posts especially getting started on your weight loss journey. I can remember starting on my journey and it was terrifying because I didn’t know if I would be able to reach the 10,000 steps target but I can do that now and you will too with a bit of practice and determination to walk each day.

Some of the things I recommend you consider before starting are:

  1. Getting ready: Get medical advice or visit your doctor to let them know you are going on this journey.
  2. Walking Gear: Decide on what gear you need such as a Fitbit,
  3. Walking Plan: If you just getting started then stick to a plan for beginners which you can download here.
  4. Staying Motivated: Read my tips on staying motivated on your walking for weight loss journey here.

How you can lose weight walking: setting realistic goals

I want to share with you how I viewed goals up until very recently. By recently I mean several weeks ago! You see I used to think that setting goals was always about setting the biggest and highest goal I could. What I didn’t realise was that I was setting myself up for failure by doing that. It ha been the reason I never really set goal. Now I know that I need to set realist goals and goals that I can easily achieve at the start of any journey. Of course as things improve I will set a new goal but the point at the start of any journey is to be realistic.

That is why I want you to you to be realistic. Don’t be harsh on yourself and don’t set yourself up for failing. all that will do is stop your journey. Focus on starting slowly and consistency will be key. My body became stronger the more I walked and I know it can happen for you too.

Preparing the night before for my lunch time walk

How you can lose weight walking: what to wear

It really is up to you what you wear and if you feel changing in to gear wills top you from getting out then just go out in your every day clothes. The most important thing is to get out walking. However, I would recommend you consider getting a few things that will help you on your walking for weight loss journey. I’ve listed them below.


You will want socks that wick away sweat. My feet get so sweaty especially during my brisk walks so having socks that are comfortable and won’t hurt me is essential. There are many sports socks out there but I highly recommend bamboo socks. They have the added benefit of being anti-bacterial! A good pair of socks will also ensure you don’t suffer from blisters.

Walking Shoes / Walking Boots

Walking for weight loss means getting a pair of shoes or boots that are comfortable and flexible. You can read my hints and tips on choosing walking shoes and walking boots here.

My Top Picks on walking shoes for your Walking for Weight loss Journey

My favorite walking shoes are light weight, have just the right amount of cushioning for my feel and there are times when I don’t feel I’m wearing any shoes at all and could walk for miles! Below I’ve listed some of my favorite walking shoes for 2019.

Asics Gel-DS Trainer

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One of my favorite brands. The reason is that this DS Trainer is lightweight and yet it provides all the stability you need for walking. Of course it’s also a favorite with runners but that’s ok it will give you everything you need for your walking for weight loss journey. It also has a great grip if it rains. No excuse for not walking in the rain!

New Balance 1080 v 9

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Another one of my favorite brands New Balance. It is fantastic with so much flex, and a engineered mesh. The shoe is flexible and comfortable. It has enough cushioning for when you are going out for longer steps. Not to mention the beautiful colors it comes in!

Saucony Integrity

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A great all round performer and ideal for your brisk lunch time walks. It is lightweight and flexible. It has a good cushioning too. It fits neatly to the ankle and is very secure. They are a great walking shoe. They also look smart if you need to put on during your lunch time with a skirt or dress!

Nike Free Run

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Wow, wearing these feel like you could walk for miles. They are so light and flexible you have to try these to believe how good they are. For me they are more of a spring/summer walking shoe. The Dri-fit fabric wicks away sweat and the elastic ensures you get a great fit.

If you have any questions on walking for weight loss about my own journey that you think might help you then please ask them below. Staring walking for weight loss can seem like a very daunting task especially if you haven’t been active for a while. I can assure you though that you will start to feel better right away as I did after starting on my walking for w eight loss journey. Remember you have taken the hardest step already by reading up and finding out all about it.

Happy walking!

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