Walking is the easiest form of exercise to begin and is free of charge. Many people type "walk for lose weight" into the search box and wonder whether it works. So, can walking reduce weight? Yes, it can, as long as it is done on a regular basis and along with a small calorie deficit. This guide tells you how walking for fat loss works, how brisk walking for fat loss is different from walking at a leisurely pace, and how running vs walking for fat loss is different.
Quick Answer: Can Walking Reduce Weight?
Can walking reduce weight? Yes. A meta-analysis found that walking programmes led to weight loss, lower BMI and loss of body fat in previously inactive adults. A practical target is about 30 minutes of brisk walking five times a week, or 150 minutes per week, spread out over time. When portions are controlled, results may come faster. If you plan to walk for lose weight results, start slowly. Running vs walking for fat loss is discussed below.
Can Walking Reduce Weight? What the Evidence Says
A meta-analysis of randomised trials found that body weight, BMI and percent body fat fell when previously inactive adults started walking. The CDC recommends adults engage in at least 150 minutes of moderate activity a week, but also says that you might require more to lose weight, and that losing weight without cutting calories needs a large amount of activity. So can walking reduce weight on its own? It can, but it works best combined with eating changes.
How Many Calories Does Brisk Walking Burn?
The number of calories you burn will vary according to your weight and speed. Brisk walking (5.6-6.3 km/h) on even ground is listed in the Compendium of Physical Activities as having an approximate MET of 4.8. Calories/hr are approximately MET x body weight in kilograms.
| Body weight | 30 min brisk walk | 60 min brisk walk |
|---|---|---|
| 55 kg | about 132 kcal | about 264 kcal |
| 65 kg | about 156 kcal | about 312 kcal |
| 75 kg | about 180 kcal | about 360 kcal |
| 85 kg | about 204 kcal | about 408 kcal |
These are estimates. They show that brisk walking for fat loss takes time and consistency – so a 30-minute walk doesn't cancel out a large dinner, but daily 30-minute walks add up over time. See our previous walking for weight loss guide for walking routines.
Brisk Walking for Fat Loss: How Fast and How Long?
For fat loss, you want to walk at a speed that allows you to speak but not sing, which is about 5.6-6.3 km/h for most adults. Begin with 20-30 minutes then increase by 5 minutes per week until you are at 45-60 minutes most days. Make brisk walking for fat loss more difficult by adding short fast and easy intervals: 1 minute fast, 6-8 minutes easy, and repeat. The effort is also increased by hills and stairs.
Brisk Walking for Fat Loss: Form Tips
Brisk walking for fat loss works better with good form. Look forward, relax your shoulders, bend your arms at 90° and land gently on your heel and roll forward. Take quick, short steps rather than long strides. If you can't speak at all, slow down; brisk walking for fat loss should be physically challenging but still comfortable.
Walk for Lose Weight: 4-Week Plan
Many people who search "walk for lose weight" want a ready-made walking plan. This is an easy walk for lose weight plan:
| Week | Daily walk | Days per week |
|---|---|---|
| 1 | 20-25 min, comfortable pace | 5 |
| 2 | 30 min, brisk pace | 5 |
| 3 | 35-40 min with 5 fast intervals | 5-6 |
| 4 | 45 min, mix of brisk and hills | 5-6 |
Don't judge the results of this walk for lose weight plan until after 30 days. Have a rest or very easy day at least once a week. It's also okay to do short walks: three 10-minute walks are a simple walk for lose weight option on a busy day.
How Long Does It Take for Walking to Reduce Weight?
Can walking reduce weight fast? Not usually. A typical target for most people is 0.25kg to 0.5kg per week when combining walking with a small calorie deficit, depending on the individual. Early changes may show up as better energy and fitness, and then weight loss will follow. If you are wondering, "Can I lose some weight after walking in 2 weeks", expect only small results.
Can Walking Reduce Weight Around the Belly?
Walking won't target fat in the belly as you can't pick the location of fat loss. But can walking reduce weight around the waist? When total body fat decreases, it usually does, and many people see a smaller waist before the scale moves much. For better results, add strength training and enough protein.
Running vs Walking for Fat Loss
Running vs walking for fat loss is a common question. Walking is easier on the joints and can be repeated day after day, whereas running burns more calories per minute but can be harder on the joints. A study in Arteriosclerosis, Thrombosis and Vascular Biology found that, for the same energy used, walking and running reduced the risk of high blood pressure, high cholesterol and diabetes by similar amounts.
This quick table summarises running vs walking for fat loss:
| Factor | Walking | Running |
|---|---|---|
| Calories per minute | Lower | Higher |
| Joint impact | Low | Higher |
| Ease for beginners | Very easy | Needs a base |
| Daily consistency | Easy to sustain | Needs recovery days |
The best way to determine running vs walking for fat loss is to consider what you are going to do regularly. Walking may be more suitable for those with sore knees or high body weight, while running may suit fitter people who are short on time. What matters most is consistency, and the gap in running vs walking for fat loss isn't that significant. Walking can be a good start for beginners, followed by brief jogging sessions as they improve. If you want to get more cardiovascular endurance, use our cardiovascular endurance guide.
Walking for Fat Loss Needs Food Support
Walking works best for fat loss when combined with a small calorie deficit, typically about 300-500 calories per day. Replace fried snacks with fruit, roasted chana/curd, limit the quantity of rice and roti and add a katori of dal/sprouts as protein. For people who train regularly, the ISSN recommend 1.4-2.0 g of protein per kg a day, to help preserve the muscle. See our diet guide for gym beginners for meal ideas, and read whether sweating helps weight loss.
Tips to Make Your Walk More Effective
Wear well-cushioned shoes, keep your chest up and swing your arms. Note: during the summer time in India, it is advisable to walk early in the morning or after sunset, and drink water. Log your steps/mins, but do not eat back all of your calories. Walking only at the weekend helps less, so spread walks throughout the week. Incorporate 2 days of strength training per week – muscle shapes the body. If you're looking for other home workouts, check out our home exercises for belly fat.
Common Mistakes in Walking for Fat Loss
The main pitfalls are walking too slowly, expecting fast results, overeating to make up for walking and missing days. The other error is to view running vs walking for fat loss as a competition, not a decision. Another error is to stop walking when the scale doesn't move for a week, or to take a short stroll and expect a fast change. Water and food intake can cause weight to fluctuate, so track weight changes over the course of 3-4 weeks, and monitor your waist as well.
Who Should Be Cautious? When to See a Doctor
Talk to a doctor before increasing your walking if you are pregnant, over 60, have heart disease, diabetes, joint pain or an injury. If chest pain, dizziness, breathlessness or sharp pain occurs, stop and seek medical assistance. Following very low calorie diets to speed up results is not safe.
Conclusion: Make Walking Part of Your Weight Loss Plan
So, can walking reduce weight? Yes, with consistent efforts and sensible food choices. Follow the 4-week walk for lose weight plan, and if you want to jog for fat loss, do brisk walking for fat loss on most days until you are ready to add jogging. Walking for fat loss is easy, but it only works with consistency. Ready to start? Support your recovery with GetMyMettle Alpha Whey Protein to help you meet your daily protein needs.
FAQs
Can walking reduce weight without dieting?
It can, but results are usually slower. The more you walk, the more calories you'll burn, and a small calorie deficit is better.
How long should I walk for lose weight goals?
To walk for lose weight goals, start with 30 minutes a day on most days and gradually work up to 45-60 minutes.
Is brisk walking for fat loss better than slow walking?
Brisk walking for fat loss burns more calories per minute than slow walking, so it will typically produce more fat loss in the same amount of time. If you can't do more than slow walking, that's still OK.
Is running vs walking for fat loss a big difference?
Running burns more calories per minute but walking is easier to do repeatedly. When it comes to running vs walking for fat loss, the most important factor to consider is the one you will be able to sustain.
How many steps do I need for walking for fat loss?
There is no one answer. Focus on minutes first; steps are just an indicator.
