Walking for Weight Loss: How Long Should You Walk?

Losing weight can be a challenging journey, and it’s not always easy to know which exercise routine is best. However, one simple and effective way to lose weight is by walking. Walking is something most of us can do, doesn’t require any fancy equipment, and is low-impact. In this article, we’ll explore how long you should walk to lose weight and some tips to help you maximize the benefits of walking for weight loss.

Benefits of Walking for Weight Loss

Walking works as a weight loss method because it burns calories. The number of calories burned while walking varies depending on a person’s weight and the speed of walking, but studies suggest that a person can burn an average of 100 calories per mile walked. This means that if a person walked three miles per day, they could potentially burn around 300 calories.

Research also suggests that walking can help with weight loss by reducing belly fat, enhancing metabolism, and improving cardiovascular health. In addition to helping with weight loss, walking can also improve mood, reduce stress, and increase energy levels.

So, how much walking is enough for weight loss? According to the American Heart Association, adults should aim to take at least 10,000 steps per day. This equates to approximately five miles of walking per day. However, if you’re just beginning your walking routine, it’s essential to start slow and work your way up to more extended periods of walking.

The Optimal Time to Walk for Weight Loss

What’s the best time of day to walk for weight loss? The answer may surprise you. Recent studies suggest that early morning walks when the body has been fasting overnight may help the body burn more fat. However, this doesn’t necessarily mean that early morning walks are the only way to achieve weight loss through walking. Ultimately, it’s essential to find a time of day that fits into your schedule and that you enjoy.

When choosing the optimal time to walk, consider factors like weather, daylight, and personal preference. Some people may find that walking during lunch breaks or immediately after dinner is convenient, while others may prefer to walk before starting their day. Listen to your body and find a time that works best for you.

How Many Steps to Take for Weight Loss

As previously mentioned, adults should aim to take at least 10,000 steps per day to support their weight loss goals. However, this can seem like a lot of steps if you’re not used to walking frequently. A good way to work towards this goal is by gradually increasing your step count each week until you reach 10,000 steps. Start with small goals such as 5,000 steps per day and increase each week.

There are also various ways to incorporate more steps into your daily routine. For example, taking the stairs instead of the elevator, parking farther away from the entrance, and walking short distances instead of driving can all contribute to additional steps. Additionally, using a pedometer or fitness tracker can help you keep track of the number of steps you take throughout the day.

Interval Walking: An Effective Weight Loss Technique

Interval walking is a great technique for weight loss as it elevates the calorie burn of walking. Interval walking involves alternating periods of slow walking with periods of fast walking to increase the heart rate and burn more calories.

To try interval walking, begin with a five-minute warm-up by walking at a moderate pace. After the warm-up, alternate between walking at a brisk pace for one minute, followed by walking at a slower pace for two minutes. Continue this pattern for up to 30 minutes. End the session with a five-minute cooldown by walking at a slower pace.

Maintaining Weight Loss Through Walking

Walking is not only an excellent way to lose weight, but it can also help you maintain your weight loss over time. By incorporating walking into your daily routine and gradually increasing the time and intensity of your walks, you can continue to support your weight loss goals.

Some other tips for maintaining weight loss through walking include walking with a friend or a group to stay motivated, changing up your walking route to keep things interesting, and setting achievable goals for yourself, such as walking a certain distance or reaching a particular step count each week.


In conclusion, walking is an effective and accessible way to lose weight. To maximize the benefits of walking for weight loss, start by incorporating short walks into your routine and gradually increasing the time and intensity of your walks. Aim to take at least 10,000 steps per day and consider trying interval walking to increase calorie burn. Ultimately, find a time of day that works for you and stick with it to support your weight loss goals. Remember to listen to your body and seek guidance from a medical professional if necessary.

By Riddle Reviewer

Hi, I'm Riddle Reviewer. I curate fascinating insights across fields in this blog, hoping to illuminate and inspire. Join me on this journey of discovery as we explore the wonders of the world together.

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