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Can Walking Help You Lose Weight? Easy Steps to Burn Fat

Losing weight is not easy. It requires patience, diligence, commitment, and hard work. It doesn’t matter how you plan to lose weight, you need to devote time and energy to achieve your goal.

A woman walking to lose weight

There are many ways you can lose weight. But what if you don’t have the time or energy to hit the gym? Walking might just do the trick. Although it may take time for you to shed the extra pounds by walking, eventually, it can pay off. 

Can you lose weight by walking?

Some studies have reported that it is possible to lose weight by walking. However, two factors determine how long it might take to reach your desired weight: distance and time. 

Besides time and distance, health experts say that speed is also a determining factor of how quickly you lose weight by walking. If you walk at a quick pace, rather than a slow pace over a longer distance, you might burn more calories. 

But if you are obese, health experts recommend walking at a slow pace over a longer distance. This is because researchers have found that obese people can burn more calories if they walk at their normal pace as compared to when they walk at a brisk pace.  

Furthermore, by doing this they are less likely to experience knee injuries or develop arthritis. 

Walking for weight loss: how does it burn calories? 

Like any other exercise, walking helps burn calories.  

When you walk, you burn fat. Although you may lose some muscle as you burn fat, walking actually helps retain lean muscle. This can help prevent your metabolic rate from dropping too low, and, as a result, you are able to maintain your new weight.  

Although walking can help you lose weight, it may take time. In other words, if you are looking to lose weight quickly, an exercise regimen consisting only of walking might not do the trick. You may need to change your diet or even do other types of exercises to burn more fat more quickly. 

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How many steps does it take to lose a pound? 

If you are walking for weight loss, health experts suggest walking 10,000 steps each day. It might seem like a lot at the beginning, but studies show that you can lose a pound a day with this exercise regimen.  

Once you’re able to easily conquer 10,000 steps every day, you can try increasing your step count. But when you start walking for weight loss, don’t overexert yourself. Start slow. Begin by walking 3,000 steps or less every day day and increase the number gradually as you gain more endurance. 

The other thing to remember is that you don’t necessarily need to do your walking outdoors. You can actually do walking exercises indoors with or without a treadmill.

All you need to do is strap on a pedometer — an instrument designed to count the number of steps you take while walking. After your walking exercise, you can check your pedometer to see how many steps you have taken. 

Simple but effective: benefits of walking 

Three friends walking in the park

Generally, walking can help improve your overall health like any other exercise. 

Here are some more benefits of walking:

  • Walking improves cardiovascular health. People who walk routinely are at a lower risk of developing heart diseases. 
  • Walking can help you lose weight. 
  • Walking can improve your metabolism.
  • Walking can help relieve pain
  • Research has shown that there is a link between walking and longevity. This means if you take walks regularly, you can increase your lifespan. 
  • Walking can also help relieve period pains and cramps, but you should always listen to what your body tells you.
  • Walking is free. You don’t need to pay for a gym membership to walk. 
  • Walking can slow down aging.
  • Walking improves sleep
  • Walking can reduce stress and anxiety.
  • Walking can help revitalize and recharge your mind and body. 
  • Walking can improve your bone density. 

If you plan to try walking to lose weight, make it as enjoyable and interesting as possible to keep you motivated. It’s easy to give up, so try to make it fun.  

Get other people to join in. Listen to music while you walk. If your goal is to lose weight, look for ways to make your exercise fun and make sure to push yourself to achieve your goal.   

And as we always say — don’t forget to stay hydrated!

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4067491/

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/walking/faq-20058345

https://www.livestrong.com/article/187672-how-to-convert-exercise-bike-miles-to-steps/

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