Here’s Exactly How Much to Walk Every Day If You Want to Lose Weight
Workouts can be complicated— with every type of yoga class available, varying spin studios, dance cardio and fitness machines galore— we can get overwhelmed with options. The good news is that physical activity still translates into fat burning though, regardless of the latest exercise craze.
If you want a more simplified approach and prefer to walk off your weight, then here are a few tips to make sure you’re getting enough activity to move the needle on the scale or feel different in your clothes.
You’ll Burn About 280 Calories Every Hour
The average person burns about 280 calories for every hour of walking, according to the Center for Disease Control and Prevention. This is at a 3.5 miles per hour pace for a 154 pound person. If you also lower your calorie consumption – cutting out about 220 calories a day – you’ll need about 60 minutes of walking at a moderate intensity level to burn 280 calories. With this approach, you’re priming yourself to lose about a pound a week.
Your Calorie Intake Matters
“If the main focus of your workout routine is low-intensity walking, your nutrition will have to be on-point for you to lose weight,” Hannah Davis C.S.C.S. “Even though you’re increasing your activity levels, you’ll have to decrease your calorie intake,” she says.
If you don’t change your diet, you need to shed about 500 extra calories a day to lose a pound in one week. That’s about an hour and forty-five minutes of walking. By cutting your calories, you’ll lose weight quicker and create a more effective lifestyle change.
Break Up Your Walks
To make your workout more manageable, create activity blocks throughout your day by going for a stroll in the morning, on your lunch break or after work to get all of your steps in. Davis recommends taking three 20-minute-long walks a day for approximately 14,000-15,000 total steps depending on your pace. Consider getting a step tracker or downloading a fitness app on your phone to keep track. By keeping track of your miles or steps, you know exactly how far you’ve gone and how much further you need to go.
The Odds Are In Your Favor
Research shows that people who walk at least 4 hours a week were 44% more likely to lose weight than those who didn’t walk at all, regardless of any other fitness program, according to a study in the American Journal of Clinical Nutrition. So whether you’re just beginning, or looking to ramp up your walking routine, know that each step is taking you closer to your weight loss goals!