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How Often to Walk For Weight Loss

Here's How Often You'd Need to Walk to Start Shedding Pounds, According to a Trainer

Unrecognisable muscular man running or walking on track field, low angle view of his running shoes.

If you're new to working out, it's entirely possible for you to burn fat and lose weight simply by walking. But just how often would you need to walk to get there? That's the question we posed to Anna Victoria, a NASM-certified personal trainer and creator of the Body Love app.

"I would say that about 30 minutes three times a week is a good amount to walk in order to see progress," Anna said. "What you want to do is to get your heart rate within the LISS (or low-intensity steady state) range." LISS cardio is cardio that's performed at a lower intensity but for a longer period of time, and it's known to help jump-start weight loss.

So, how can you ensure you're in that zone? For LISS cardio, you should be able to talk while you walk, Anna explained. If you're going so fast that you can't hold a conversation, you're doing more intense cardio. On a treadmill, that's around 3.8 to 4 mph.


Once you're ready to pick up the pace, Anna suggested trying intervals. Instead of walking longer, increase the intensity. Use those 30 minutes to do LISS for one minute, then light jogging for one minute, and so on.

Of course, nutrition is also key if you want to see results. "You can't work off a bad diet, especially with just walking," Anna said. Cut back on processed foods and those that are high in sugar, and eat a balanced diet of lean protein, good carbs, and healthy fats. "As long as you're doing that, then you should be able to see progress," she said.

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