Tips for Losing Weight While Walking

Walking to lose weight was not a thought that Homo sapiens entertained for the majority of their evolutionary history. Walking and running were merely modes of transportation, the only ways to get from point A to point B. That is no longer the case for the majority of us these days. You're more likely to rely on a car, train, or bus to get to your destination. In addition to desk jobs and long hours, there are fewer opportunities in the day to walk anywhere for any reason—a major issue.

Walking has the added benefit of being a useful weight management tool for those trying to lose weight. Studies continue to show the beneficial relationship between walking and weight loss, especially when combined with dietary intervention. Walking can increase energy or calorie expenditure, which is one of the reasons why it is beneficial for weight loss. Making walking a habit can even improve your resting metabolic rate by increasing lean body mass. However, when compared to other forms of exercise, walking does not appear to increase appetite, which means you can easily incorporate it into your weight loss program while still sticking to your eating plan.

Why walking is important for weight loss and other reasons.

According to the World Health Organization, physical inactivity causes approximately 2 million deaths per year. Sedentary lifestyles have been linked to a variety of health issues, including an increased risk of cardiovascular disease, diabetes, obesity, and depression.

According to a review published in the journal Frontiers in Endocrinology, walking just 7,500 steps per day (3,000 of which should be done at a brisk pace) could be enough to prevent type II diabetes.

Walking is beneficial for preventing chronic disease, but if you're wondering if you can lose weight by walking, the answer is yes.

Why should you walk to lose weight?

Walking requires little equipment, can be done almost anywhere, and is less likely to stress the joints in the way that running does.

But just because walking is a simple, natural way for humans to expend energy from the food we eat, doesn't mean we can't improve our technique and burn more fat.

Walking to lose weight is a low-impact way to achieve your body goals.

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Here are the top 13 essentials for your walking journey.

1. Choose the appropriate footwear.

The only "equipment" required for walking (unless you're on the beach) is shoes, and chances are you already have a pair suitable for the job. To prevent side-to-side motion, "walking shoes" have flexible soles and stiff heel counters. Normal flat surfaces only necessitate comfortable, cushioned, and lightweight low-heeled shoes.

2. Examine the weather.

It's not ideal to be caught in a rainstorm in the middle of your walk. Check the weather forecast in the morning to determine the best time for your walk. If you usually go for a walk around 5 p.m. If, however, the weather forecast predicts rain, consider rescheduling your walk for lunchtime. Also, keep a charged phone with you in case the weather changes and you need someone to pick you up.

3. Increasing the pace

It matters in running, swimming, and other forms of aerobic exercise. Walking at a brisk pace burns more calories than walking more slowly.

A study published in Medicine & Science in Sports and Exercise found that increasing the pace of a run burned more calories.

A study published in Medicine & Science in Sports and Exercise found that increasing the pace of a run burned more calories. This study also found that the runners weighed less overall than the walkers, implying that speed has a direct impact on the number of calories burned while exercising.

However, increasing the pace does not necessitate running. Instead, brisk walking will help you lose weight by burning extra calories.

4. Create a fantastic walking playlist.

Before you even consider putting on your sneakers, consider the songs you'd like to listen to as you work towards a fitter you. A great soundtrack for your walk will motivate you to push harder and go farther, and the best part is that you won't even notice the extra effort you end up putting in. According to a 2020 Frontiers in Psychology study, songs with tempos ranging from 170 to 190 BPM have been shown to improve workout performance, even for walkers.

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5. Choose an audiobook that you enjoy.

Listen to an engrossing audiobook on your own or as a member of The Walking Book Club. "This global virtual community is designed to make exercise and activity more enjoyable, productive, and fun; the only 'rule' is that you have to be moving to listen," says Julie Kaminski, MA, NBC-HWC, ACE personal trainer and founder of The Walking Book Club.

"We listen to an audiobook while walking, running, cycling, or even doing mundane housework," Kaminski explains, "and then we meet online to discuss the book—what we loved, what we learned—and inspire each other to keep moving.

6. Understand your path.

It's a good idea to know where you'll be walking on any given day. You'll be more at ease and confident knowing what to expect as you walk, and you won't waste time figuring out a route on the fly. Create a few routes that differ in length, grade, and terrain. Just a couple of different routes can keep your new belly blasting habit from becoming monotonous.

7. Hydrate

If you're going on a long walk, make sure you're hydrated and calculate how much water you should drink each day. Drink 2 cups of water at least 30-60 minutes before your walk so it's out of your system and you don't have to use the restroom while you're out. When you get home from your walk, drink a glass of water to rehydrate your body. Avoid sugary sodas and electrolyte drinks; if you're walking moderately, water will suffice to rehydrate the body.

8. Find a walking companion.

Numerous studies confirm the importance of having a strong support network in achieving and maintaining weight loss success, with those who are part of a social support network losing more weight than their solo counterparts.

"I recommend joining a walking group that can help you stay active and socially connected," says cardiologist and Walk With a Doc founder David Sabgir, MD (WWAD). "Visit WalkWithaDoc.org to find a group in your area. We have virtual 'races' like the upcoming WWAD Grand Canyon Adventures, which is a fun way to jump-start a new walking routine as well as pick up nutrition tips."

9. Purchase reflective clothing and accessories.

If you walk outside frequently, reflective workout gear is essential for increasing your visibility and keeping you safe. It can be difficult for cars to see pedestrians at any time of day, whether you are walking during the day or in the evening, so reflective gear and bright colors can make a big difference. Look for clothing and accessories with reflective accents on both the front and back, such as hats.

10. Purchase a fitness tracker.

We like the Apple Watch because it's widely available, has multiple pricing tiers, and syncs with your other Apple devices. The FitBit and Whoop are two other devices you can consider purchasing. "I like the Whoop fitness tracker because it provides a more comprehensive approach to tracking overall health and fitness while maintaining accountability," says certified personal trainer Derek DeGrazio, CPT, Partner, Barry's Miami. "Whoop provides 24/7 fitness, sleep, and recovery data to the user. It monitors your heart rate and has the ability to offer more insights and data than other devices. It's not distracting because there is no screen on the band.

11. Make a plan.

How far can you walk in 30 minutes? How far can you walk in an hour? Aim for 1.5 miles per 30 minutes and 3 miles per hour, which is a brisk pace of about 20 minutes per mile, to optimize your walking pace. Do what you can if you can't commit to walking for an hour or 30 minutes. When it comes to activity, remember that anything is better than nothing, and even a short walk can significantly contribute to your daily step count.

According to our experts, it is also a good idea to set a goal for the number of walks you want to take per week and write them down so you can check them off as you go.

12. Keep a walking journal.

According to a study published in the Journal of the American College of Surgeons, keeping a journal can boost the effectiveness of a walking program by 47 percent! Keep track of the days you walked, the time of day or night you walked, the distance and time it took to complete each walking routine, the route you took during your walk, and your weekly weight.

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13.Finally, stretch for 5 minutes.

Even five minutes of stretching after your walk can improve your range of motion and help you avoid injury. Take at least five minutes to do some static stretching, which consists of moving a muscle or joint as far as it can go and then holding it for a period of time. Static stretches such as a quadriceps stretch, hamstring stretch, and tricep stretch are all examples of exercises that can help provide muscle relief and relaxation after a walk.