You've heard that walking is one way to burn calories and lose weight [1]. But if you're doing it every single day and your body hasn't changed, you could be making one of these common mistakes. We asked experts to weigh in, and here's what they want you to know about walking for weight loss [2].
Why Am I Walking Every Day and Not Losing Weight?
If you're walking every day and not seeing results, you're not burning enough calories [4] on your walks to put you in to a caloric deficit, explained NASM-certified trainer and physical therapist Molly Canu. While many experts say to walk 30 minutes a day, that's only about 3,000 to 5,000 steps [5], depending on how fast you walk.
NASM-certified trainer Jennifer Giamo said, "I usually recommend that clients get in at least 10,000 steps per day [6], (about five miles) but of course if possible, more is always better!" Canu said you can push that number higher and aim for 12,000 steps a day.
How Fast Do I Need to Walk to Lose Weight?
The British Heart Foundation recommends 150 minutes of brisk walking [7] per week for heart health.
"If you're not getting your heart rate up to at least 70 percent of your max for 30 minutes or more, you may not see the scale move very much," said Giamo. That means you need to be walking briskly, not slowly dawdling as you text on your phone. If you're on a treadmill, aim to walk at a pace of five kilometres per hour or higher, and get your heart rate up by increasing the speed or walking on an incline.
Our bodies will also quickly adapt to the stressors we place on it. We need to change the variables [8] to get the same amount of caloric burn out of our walks, explained Canu. "If you do the same 30-minute walk every day, your body will adjust and you will no longer burn as many calories on that walk. You will then need to walk faster, walk uphill, or walk longer," she said.
What Does Diet Have to Do With Walking For Weight Loss?
Diet plays a major role in weight loss [9], said registered dietitian Sarah Rueven, MS, CDN, founder of Rooted Wellness [10]. In addition to walking, you should also be mindful of what you are eating in order to lose weight. "We tend to overestimate how many calories we burn during a workout and underestimate how many calories we are eating. When we are taking in more calories than we are burning, weight loss is not going to happen," explained Sarah.
The average person burns about 100 calories [11] for every mile walked, explained registered dietitian Lauren Harris-Pincus, MS, RDN, which is equal to a large apple in food terms. "In order to lose weight, no matter what type of diet you follow, you must create a caloric deficit [12]," Harris-Pincus said. When we exercise, we often have increased hunger [13] or feel that we deserve a food reward for the effort, so just be mindful of that.
Is Walking Enough For Weight Loss?
If you hit a weight-loss plateau [14], try to incorporate other types of exercise, advised Kate Huether, MD. In addition to walking between 8,000 and 12,000 steps a day, Canu advises her clients to include two to three strength-training workouts a week. This is in line with the AHA's recommendation that adults add strength-training workouts twice a week.
But you'll find the best results if you include high-intensity interval (HIIT) workouts [15] three times a week, which implement both cardio and strength training, advised NASM-certified trainer Hannah Viva. She said, "The body is building muscle, which in turn leads to shedding fat." Try this 45-minute HIIT workout you can do at home [16].
If you're not seeing results with walking daily and including strength or HIIT workouts three times a week, walking may not be enough, and you can try adding in running [17]. Begin with running two nonconsecutive days a week [18], for 20 to 30 minutes. You can gradually build up to three times a week [19], and increase the duration to 30 to 45 minutes.
What Are the Benefits of Walking Besides Weight Loss?
"Research shows that exercise does not play a large role in weight loss [20] but does contribute significantly to weight maintenance," explained Harris-Pincus, and Dr. Huether agreed. Walk because it's good for your physical and emotional health, not only for the purpose of weight loss.
While you may be walking daily to lose weight, Orlena Kerek, MD, wants to remind you that walking has tons of other benefits [21] that will hopefully inspire you to stick with this daily habit. "Walking is good for your bones, muscles, heart, lungs, and mind," she said.
"Increased exposure to nature has been shown to have positive effects on mental health," added Dr. Huether. Getting outside can instantly lift your mood [22], and it's a great way to relieve stress or cope with other emotions. It also allows you to get some much-needed alone time to think, meditate, or catch up on a podcast or audiobook.
Walking is free, you can do it just about anywhere and every day, and it's low-impact, so it's great if you have an injury, or you don't feel like doing an intense workout. Walking is also something fun you can do with friends or family, and best of all, research shows walking may help adults live longer [23].