Walking for weight loss has many benefits. One of the best things about walking to improve your body composition is that it does not require expensive memberships or complicated routines. The secret to successful weight loss through walking is consistency, proper form, and a well-planned approach.
The following section details six walking styles for weight loss to help you create a more effective workout program that increases calorie burn and your body’s ability to use fat as fuel.
1.) Weight Loss by Walking at a Faster Pace (Brisk Walking)
One of the best methods for losing weight through exercise is by using brisk walking (meaning walking more quickly than your regular walk). The best pace for this type of walking would be around a speed of 5–6 km/hr. At this pace, you should be able to talk with ease, but be unable to sing.
The reason why this works is that it:
– Raises the heart rate
– Burns more calories than a regular walk
– Improves your cardiovascular system
– Can help to reduce belly fat
If you can do brisk walking (at a pace of 5–6 km/hr) for 30-45 minutes per day, you enter the fat-burning zone. Walking for fat burning will cause your entire body to lose a little fat and help you build up your stamina.
Tip: To maximise your results while you are doing this type of walking exercise, use your arms, tighten your core muscles, and maintain good posture.
2.) Benefits of Power Walking for Fat Loss
There are many benefits of doing power walking exercises that are much more than just burning a lot of calories. Power walking is more intense than brisk walking, and you will also use many more upper-body muscles while walking at a faster pace with more exaggerated arm movements and longer strides than with normal brisk walking.
Why Power Walking is the Best Weight Loss Exercise:
– Burns between 300–400 calories an hour
– Works the upper body and the core muscles
– Improves your metabolism
– Increases your endurance
Power walking is an excellent exercise for fat burning, particularly for beginners who want to quickly start shedding fat without running. This type of exercise helps increase your fat-burning ability while providing moderate-intensity cardio exercises, allowing you to complete more exercise workouts without feeling exhausted.
3.) Walking with an Incline for Weight Reduction
Walking on an incline, whether uphill outdoors or on a treadmill, helps you burn more calories and strengthens your lower body muscles.
The Benefits of Incline Walking:
-Engages glutes and thighs
-Burns more calories than walking on a flat surface
-Boosts fat utilization when walking
-Increases muscle toning
Walking uphill requires your body to work harder, therefore increasing your energy expenditure. Incline walking is one of the most effective techniques for walking for weight loss and achieving quick results.
For those using a treadmill, start with a 3–5% incline and work your way up to a 10% incline, depending on fitness level.
4.) Interval Walking for Weight Reduction
Interval walking for weight reduction consists of alternating between walking at a slow pace and running at a fast pace. The interval walking method is particularly good at burning fat while accelerating metabolism.
Example of Interval Walking:
-Alternate between 2 minutes of walking at a normal pace and 1 minute of walking quickly. -Repeat these intervals throughout your session.
-Continue alternating between normal pace and quick walking for a total of 30–40 minutes per session.
This style of walking provides a spike in caloric expenditure while also promoting an afterburn effect, meaning that you will continue to burn calories after your workout has finished.
If you are looking for quick fat loss and improved endurance, interval walking for weight loss is appropriate for you. Plus, since you will burn more calories, walking with intervals will also promote weight loss from your midsection.
5.) Long-Distance Walking for Weight Loss
Distance walking for weight loss focuses on increasing the number of steps you take and how long you walk for, rather than the speed of your walking. Walking 8,000-12,000 steps a day will have a major impact on your ability to lose weight by walking.
Benefits of Long-Distance Walking for Weight Loss
-It will allow you to burn a lot of calories over time.
-It will help relieve stress, which can result in losing fat.
-It can help improve your digestion and metabolism.
In today’s fast-paced lifestyle, we need to take our time, be patient, and make choices that will allow us to lose weight.
Long-distance walking fits this approach perfectly; it is less strenuous on your joints and is great for beginners, seniors, or anyone recovering from an injury.
To achieve success through long-distance walking, one must consistently walk. Even if you walk for 60 minutes each day, in the long run, you will create a large enough calorie deficit to achieve your weight loss goals.
6.) Walking While Fasting
Fasted walking is defined as walking while you are hungry, typically done in the morning before breakfast. Some studies indicate that exercising in a fasted state may help you burn more fat than exercising in a fed state.
Benefits of Walking While Fasting to Lose Weight
-It will allow your body to utilize stored body fat.
-It will allow you to improve your metabolic activity.
-It will help to improve your insulin sensitivity.
It is important that you only attempt to walk without food if you are comfortable doing so. If you feel dizzy or weak, you should eat something light to help you regain your strength.
When combined with brisk walking, fasted walking will yield results faster, especially when attempting to target belly fat.
How to Maximize Walking for Weight Loss?
Want to see results from walking for weight loss? Use these tried-and-true techniques:
Tip #1: Keep Your Posture
Maintain relaxed shoulders, keep your chin level, and engage your core muscles.
Tip #2: Track Your Steps
In order to get the best fat-burning walk from your outdoor walking workouts, you need to aim for at least 8000 – 12000 steps every day.
Tip #3: Increase Your Intensity Over Time
Begin at a slow pace, and as you progress, gradually increase the incline or duration of your walks.
Tip #4: Add Healthy Eating to the Resolution
Walking can help you lose weight, but it will not help you lose weight as well as eating the right balance of foods along with walking on a regular basis.
Tip #5: Be Consistent
When it comes to weight loss, being consistent is more important than how fast you lose weight. Sustainable walking provides long-term fat loss.
How Many Minutes of Walking for Weight Loss?
- 30 minutes per day for beginners
- 45-60 minutes per day for moderate weight loss
- 60+ minutes per day (intervals/incline) for faster fat loss
To lose 1/2 kilogram of weight per week, you need a calorie deficit of approximately 3500 calories. If you walk every day, you will create a natural deficit for your body.
Why Walking is the Best Exercise for Fat Loss?
Walking for weight loss:
-Low-impact
-Easy to sustain
-Safe for all ages
-Free & accessible
-Can help reduce stress
Unlike more intense workouts, walking actually helps to reduce cortisol (a stress hormone), which can contribute to stubborn abdominal fat. If you find it difficult to remain consistent with your workouts, walking may be the most sustainable alternative for you to reduce your stomach fat.
Final Takeaway
To lose weight successfully by walking, you need to mix up your workouts and stay consistent. Adding brisk walking, incline walking, intervals, and faster-paced walks can help your body burn fat more effectively.
You don’t need intense workouts to lose fat. Just put on your sneakers and start walking. Using different types of walking in your routine can help you lose fat steadily and boost your overall health.
FAQs
- Will I lose weight by walking?
Absolutely. If you perform walking consistently, at the right intensity and duration, you will be pleased with how much weight you lose while doing it.
- What is the recommended number of steps to take daily to lose weight?
If you want to lose fat through walking alone, then set your daily goal at 8,000-12,000 steps.
- What type of walking will provide the quickest results?
Brisk walking combined with interval walking is an excellent fat-burning combination and provides results quickly.
- Will I lose my stomach by walking?
You can lose weight through walking, but it is only effective if you control your calories and exercise consistently.
- Which is better for weight loss? Incline walking or level walking?
Incline walking will burn more calories and use more muscles than level walking.
- How much time should I spend walking each day to lose weight?
To significantly reduce your body mass, you will need to walk 45 to 60 minutes per day.
- Is fast walking beneficial for burning fat?
Walking while fasting may be an effective method to burn fat from your body, but it will depend on your own personal tolerance to this activity.
- Is it possible to lose 5kg by walking?
If you consistently walk and combine it with a healthy eating plan (reducing the amount of calories consumed), you can lose 5 kg by doing so.
Recommended Reads
Is 10,000 Really the Magic Number for Steps in a Day? What Research Says
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(The article is written by Deepa Sarkar, Medical Writer, and reviewed by Monalisa Deka, Deputy Manager, Clinical Health & Content, Medical Affairs)