How To Lose Weight Walking: Proven Tips That Work

In the battle of the bulge, knowing how to lose weight walking makes a lot of sense.  After all, walking helps you lose weight, improve blood circulation, improves your posture and helps you lose belly fat. 

A fast walk can burn up to 400 calories in 1 hour! This means that an individual can lose up to 1 pound per week with this exercise alone.

When walking regularly, along with a low calorie diet prescribed by a nutritionist, weight loss promoted by walking can be even greater. Individuals may lose between 1 to 4 pounds per week. 

But walking also has other health benefits such as

  • reducing cholesterol
  • increasing bone mass 
  • reducing the risk of diabetes.

Likewise, walking is indicated for individuals of any age and physical condition, as long as their limitations are respected. 

Before you rush and put on those walking shoes, let us show you how to lose weight walking – in the right way. There’s also some bonus tips at the end if you want to lose belly flab too.

Tips On How lose weight walking

If the goal of walking is to lose weight, it is important to follow some recommendations such as:

  • Pay attention to your breathing during the walk , inspiring through the nose and expiring through the mouth at a natural rhythm, this is in order for the body to receive the oxygen it needs;
  • Walk at least 30 minutes daily or 1 hour 3 times a week, maintaining this activity regularly;
  • Vary the intensity and speed of the walk;
  • Avoid always walking the same route so it doesn’t feel monotonous. Although treadmills are fine, a good strategy is to walk outdoors every so often. This is because it increases energy levels and allows the body to burn more calories;
  • Wear appropriate clothing and footwear for physical activity;
  • During the walk it is important to make the whole body work this is achieved by moving the arms according to the steps, contracting the abdomen and keeping the tips of the feet a little high;
  • It is important during the walk to drink water to stay hydrated. You can find some of the latest water bottles for maximum hydration here 


Some of the best ways to lose walking actually occur before you even start. For example, you should always perform some type of warm-up exercises beforehand. Why is warm up important?  When you do this it prepares the muscles for physical activity.  Essentially, you’re  helping your body avoid injuries while improving performance. 

Warming up should be done dynamically and progressively. These warm up exercises are similar to the ones you do when training, but in less intense. For example, to warm up the legs, you could do small jumps in one spot.

After the activity, it is important to stretch the muscles to decrease the risk of cramps and lessen the concentration of lactic acid in the muscles.


how to lose weight walking

Discover the 8 benefits of walking for health

Walking is a physical activity indicated by cardiologists and nutritionists to lose weight and maintain the health of the heart and mind. It also helps reduce anxiety and stress. Another great benefit of walking is that it’s a cardiovascular exercise suitable for all ages.

The benefits of daily walking may include:

  1. Reduction of swelling in the legs and ankles, because it promotes blood circulation;
  2. Prevents obesity and helps lose weight, because it is an activity that helps burn fat. A clinical study showed 9 participants over a period of 16 weeks walking, on average, decreased BMI from 26.8 pre-exercise to 25.9 post-exercise; and body fat decreased from 35.4% pre-exercise to 31.0% post-exercise.
  3. Improvement of blood circulation, filling you with energy;
  4. Strengthens all the muscles of the body, including the heart;
  5. Improvement of body posture;
  6. Improvement of anxiety and stress;
  7. Relaxes the muscles of the neck and shoulders, relieving tension;
  8. Prevents cardiovascular complications, such as heart attacks and hypertension, because it helps control cholesterol and maintains blood pressure.

These benefits occur when the individual walks at least 2 hours and a half per week, with moderate to intense intensity. Likewise, it should be associated with other healthy habits such as maintaining a balanced diet low in fats and sugars.

how to lose weight walking

Benefits of walking in pregnancy

Walking also provides many benefits during pregnancy such as: reducing swelling of the feet at the end of the day

  • improving sleep
  • helping you relax
  • avoiding excess weight gain and
  • decreasing the risk of preeclampsia and gestational diabetes.

Other exercises such as swimming can also have the same benefits of walking in pregnancy. However, a pregnant woman should consult with the obstetrician before doing any physical activity.

Tips to lose weight walking

This activity can be done at any age and at any place, be it in the gym, on the beach or on the street.  For it to be healthy, burn calories and tone all the muscles in the body it’s important to:

  • Walk fast , so that the breathing is accelerated and it’s not possible to converse easily;
  • Contract the muscles of the abdomen  to maintain a correct posture;
  • Swing the arms vigorously while walking, as it improves blood circulation.


If done daily, walking helps with weight loss and losing belly fat. This can result in being able to burn up to 400 calories per hour and approximately 2.5 cm of abdominal circumference per month. In addition to this, when it is done in a quiet place with a good landscape, it can be an excellent treatment for controlling stress and relieving the tensions of the day.


Is it good to walk on an empty stomach?

Walking while fasting is not beneficial for health. There’s a good chance it could cause dizziness, nausea and fainting, since an individual may not have enough blood sugar to walk – let along power walk.

So ideally, it’s best to eat a light meal, which includes carbohydrates and fruits, such as cereal bread and fruit juice.

Another tip is to avoid very bulky meals before exercises. This ensures that you don’t feel uncomfortable while on your walk.

How many times per week should you walk?

For the walk to be effective and achieve weight loss, the ideal is to walk 30 to 60 minutes daily, at least 5 times a week, which translates into 2 and a half hours to 5 hours per week. It does not matter if the walk is done in the morning, in the afternoon or at night, the important thing is to do it to burn calories and promote weight loss.

If you usually walk 30 minutes a day for work (for example), you will not see the same weight loss effect. This is because the body has become accustomed to this routine, which is why it’s best to get home, put on some sports clothes and go out for another walk.

Important care during the walk

Walking care includes:

  • Wear comfortable footwear and light clothing;
  • Drink 250 ml of water for each hour of walking;
  • Use sunscreen, sunglasses and hat or cap;
  • Avoid warmer hours, such as between 11 am and 2 pm and busy streets;
  • Do stretching exercises before and after the walk, such as stretching the legs and arms, to activate circulation and prevent cramping. See what exercises you should do .

These walking care tips help prevent health problems such as injuries, dehydration, heat stroke or sunburn.


What to eat to increase weight loss

Now you have some idea how to lose weight walking, it’s vital you know how to eat. If you want to promote weight loss, focus on a diet rich in fiber, fruits, vegetables, whole foods and seeds such as chia and linseed. In addition to this, it is recommended to reduce the consumption of fats and sugars such as industrialized products, sweets, soft drinks, fast food, frozen food and sausages.

During the walk drink water to stay hydrated, and after you’re done, have a small snack with carbohydrates and proteins such as eating a low-fat yogurt with 4 cookies or drinking a natural fruit juice with wholemeal bread and cheese. 

See in the video below for tips to lose belly fat besides walking: