Walking for Weight Loss

What does a walking for weight loss plan look like?

The answer depends on your fitness level. If you’re already walking as part of a regular exercise routine, aim for 250 minutes per week and increase the volume and intensity of your walks (see tips, below).

If you’re new to exercise, experts recommend starting slow and gradually increasing your time and distance by up to 20 percent every two weeks until you reach the 150-minute mark and, eventually, 250 minutes. “A walking plan for weight loss typically includes a mix of walking speeds and terrains to keep the exercise challenging,” says Jo.

Depending on where you live, that may be easier to do on a treadmill that allows you to increase speed and incline as your endurance improves. “On a treadmill, you can walk three miles per hour at an elevation that equals a steep hill,” notes Wall. “On the flip side, the vast majority of people are going to enjoy a 20-minute walk in the neighborhood more than they are on the treadmill.”

To avoid overuse injuries, the ACSM suggests warming up before any walk — whether it’s indoors on a treadmill or outdoors — with a slower pace for at least five minutes at the beginning of your walk and doing the same at the end of your walk to cool down.

Weekly walking plan

If you’re just starting out, here’s what a walking for weight loss plan might look like.

• Monday: Walk for 10 minutes at a moderate pace. Focus on maintaining a steady speed.
• Tuesday: Rest or do gentle stretching.
• Wednesday: Walk for 10 minutes. Try to incorporate some inclines or hills if possible.
• Thursday: Rest or consider a low-impact activity like a gentle yoga session.
• Friday: Walk for 10 minutes. Experiment with intervals: Walk fast for one minute followed by two minutes at a moderate pace.
• Saturday: Walk for 15 to 20 minutes at a comfortable pace.
• Sunday: Rest or do gentle stretching.

“Over the course of several weeks, slowly increase your time by a few minutes so that you eventually feel comfortable walking for 30 minutes without stopping,” advises Jo, who developed the plan above.  

How can you burn more calories while walking?

Generally speaking, “there are two things you can play with,” says Wall. “Walk longer or walk faster. If you walk around a museum for four hours, you’ll (burn calories), but not the same as if you walk briskly for an hour.”

Try the following to burn more calories while walking.

• Try intervals: Add short bursts of speed to spike your heart rate. One way to do that: Walk as fast as you can for 30- or 60- or 120-second intervals, followed by double the time at a normal pace. Continue alternating between fast and slow for 15 to 20 minutes. Easier yet, walk briskly for one block and switch back to your usual pace for a couple of blocks.
• Vary the terrain: Walking across a variety of surfaces — such as pavement, sand or grass — boosts the intensity of your walk and works your muscles in different ways to improve strength, increase endurance and help you burn more calories, says Jo.
• Walk at an incline: According to ACE, walking uphill activates three times more muscle fibers than walking on flat terrain. It also burns up to 60 percent more calories. No hills on your regular route? Try taking the stairs whenever possible or setting the treadmill to include an incline.
• Add weight: Wear a weighted vest or backpack to increase resistance, “but be mindful of posture and back health, and discontinue if discomfort sets in,” says Jo.
• Focus on form: “Walking with good posture can help engage your core muscles, making your walk more effective,” says Jo. Over time, as your legs get stronger and endurance improves, use a slightly longer stride, suggests the ACSM. Push off the toes and swing your arms or use walking poles to engage upper body muscles; it’ll help burn more calories.

Can you lose belly fat by walking?

Yes, though not in the way you might imagine. “Spot reduction isn’t something that’s possible,” explains Wall. “When you lose weight, you don’t get to choose where that weight loss comes from.”

The good news? “If you have an effective walking program and you’re paying attention to nutrition, you’re going to see weight loss all around your body, not just one spot,” he says.  

What’s the key to losing more weight while walking?

Think: brisk. “What we’re looking for is brisk walking,” says Wall. Of course, one person’s brisk walk is another’s casual stroll. A good way to measure your pace: Use what’s known as the talk test. “If you’re walking at a brisk pace, you’re able to talk to someone, but you’re not able to hold a conversation,” says Wall. “That’s how to know you’re walking at a good pace.”

Another trick: Track your steps. According to ACE, people who track their steps walk 2,500 more steps a day, on average. Smartphone apps and smart watches can offer easy ways to track your steps, as can an old-fashioned pedometer.