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Lose Half a Kilo Per Week Walking for Weight Loss


Walking for weight loss is one of the best ways to start losing weight. Walking isn’t just good for weight loss; it has incredible mental health benefits as well.

If you haven’t tried walking for weight loss before, give it a try this year and realize all the fantastic benefits walking for weight loss has to offer!

Benefits of Walking for Weight Loss

Everyone can walk for weight loss! It’s a great way to lose weight and keep it off because it’s not a fad diet or an unsustainable exercise plan. For equipment you will only need comfortable shoes for running and walking, as well as clothes.

Physical benefits

Walking is a low-impact activity. This makes walking safe for individuals who have difficulty running, are injured often, and/or are obese. If you exercise for more than 30 minutes, your body will burn fat. Even walking for weight loss may increase your cholesterol!

Check out this calorie burn calculator to see how many calories you burn in an activity.

Mental health benefits

Walking for weight loss has proven mental health benefits[1]. Did you have a stressful work day? Try a 30 minute walk to let stress go. You can even bring your children along. Take a stroll to reset your brain and take care of your body. Put on a podcast, listen to music, listen to an audiobook and take the mental health benefits even further!

woman relaxing outdoors

How to Walk for Weight Loss

Walking for weight loss is easier than you think. Start by measuring how often you walk and other activities, then try to increase that amount for half an hour every day. Here are some considerations if you’re considering running if you’re overweight.

woman walking in the city

Where to Walk for Weight Loss

Walking in parks and other green spaces has tremendous mental health benefits[2]. Green spaces are said to improve mood, self-esteem, and general well-being. People also report “feelings of anger, depression, tension and confusion all significantly reduced and vigor increased[3].” Try to walk in green spaces like parks, hiking trails, mountains and beaches for an extra mental health boost.

Even walking in a shopping center has proven to have benefits for older people[4]!

Do you have any questions regarding walking to lose weight? Check the frequently asked questions below:

Walking for Weight Loss: FAQ

1. How can you lose weight walking?

It is possible to lose weight by walking. Longer walks at a normal pace, with no interruptions, will most likely help to burn fat. The key to walking for weight loss is to increase how many calories you burn and how many calories you consume per day. 

You could, for example, maintain your diet but walk 30 more minutes per day. This will eventually help you to lose weight. 

If you want to lose weight you will need to examine your diet. You may be consuming excessive calories which could have led you to needing to lose weight. 

You can lose weight by cutting calories and exercising for weight loss. Walking helps you burn calories more efficiently and reduces your overall calories. Get the facts on healthy weight lossYou can read more about it here.

It’s hard, and it might be uncomfortable for a little while, but stick with it and believe that you will do it!

Our top diet and weight loss advice!

2. What are the steps to lose weight?

It is likely that you have more steps than you currently do. 10,000 steps are roughly equal to 2,000 – 3,500 calories (about a quarter kilogram to half a kilogram of body weight). By walking just a bit each day and adding an additional 10,000 steps to your daily routine (about half an hour), you can easily lose about one-quarter of a kilogram.

If you’re new to fitness, 10,000 steps (half-hour) may seem like too much. That’s okay. Each day, you can take just 1000 steps. You will get stronger and more fit as your body adapts. 

Go slow and be patient: being overweight doesn’t happen in a day, and it won’t be fixed in a day. 

How much walking is necessary to lose weight? Do you need to walk for weight loss?

You should be walking more than what you're doing now. For weight loss, you should aim to walk for 30 minutes per day. If you can’t start there, start with just 10 minutes and work your way up. There's no limit to how much you can handle and the time your schedule permits. 

You can break up your weight loss walks if you have a busy schedule. Do two 30 minute walks instead of an hour. You can sneak in walks by walking further, parking farther away and walking with your friends, pets, or to other places.

Don’t sweat the details—just start walking!

4. Do you think walking for weight loss can help burn fat?

Walking for weight loss can burn fat. You also get rid of the two other macronutrients: carbohydrates and protein. Walking for a few minutes will burn the most carbohydrates. Your body will begin to prioritize fat burning after 30 minutes. 

5. Running and Walking: Which is better? Running vs. Walking: Which burns more calories?

It’s a little complicated, but running burns more calories than walking. You can still walk for longer periods than you can run. This will result in more calories being burned. Walking for weight loss is a great option if running causes pain to your joints. You can also walk for weight loss to strengthen your body so that you are ready to run.

6. 6. Is walking to weight loss the fastest and most effective way?

There is no quick way to lose weight. However, it's one of the best and most effective ways to lose weight. If you’re serious about losing weight and being healthy it’s going to take time and commitment. You can't cut corners and walk for weight loss.

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