Walking is an easy and accessible form of exercise that can be done almost anywhere. For those who want to lose weight, walking is often thought of as a simple solution to burn calories and lose fat. But is walking a good way to lose weight? We asked experts to weigh in.
According to Leeann Weintraub, a registered dietitian, and nutritionist based in Los Angeles, walking can be an effective way to lose weight. “Walking is a great low-impact exercise that can help burn calories and aid in weight loss,” she explains. “The key is ensuring you are walking at a pace that elevates your heart rate and being consistent with your routine.”
To see weight loss results from walking, Weintraub recommends walking for at least 30 minutes a day, five days a week. “If you’re starting from scratch, begin by walking for 10 to 15 minutes at a time and gradually increase your pace and duration,” she advises. “Also, try to incorporate walking into your daily routine, such as walking to work or running errands on foot.”
Dr. Kristin Kirkpatrick, a registered dietitian and author in Ohio, agrees that walking can help with weight loss. “Walking is often underestimated for its weight loss potential,” she says. “It’s an activity that most people can do, and it has cardiovascular benefits that can help with weight loss.”
However, Kirkpatrick notes that simply walking may not be enough to lose weight in all cases. “If you’re walking leisurely for 30 minutes a day, you may burn around 120-140 calories,” she explains. “For weight loss, it may be necessary to ramp up your intensity or increase your duration to see significant results.”
Kirkpatrick recommends incorporating intervals of higher intensity walking or adding in strength training exercises to maximize the benefits of walking for weight loss.
In addition to burning calories and aiding in weight loss, walking also has other benefits for overall health. “Walking can improve cardiovascular health, reduce stress, and improve mental health, all of which can positively impact weight loss efforts,” says Weintraub.
In summary, walking can be a useful tool for weight loss, but it’s important to ensure you’re walking at an appropriate intensity and duration. Incorporating other forms of exercise and strength training can also help maximize the benefits of walking. Plus, walking has additional health benefits beyond weight loss.