How do some people lose weight by just walking? 5 things that are highly helpful

Often you must have heard people saying how they lose weight simply by walking. And this is a fact! Walking can be an incredibly effective way to lose weight for some people when combined with certain habits and lifestyle changes.
So, let’s discuss how you can reap the benefits of this exercise and lose weight. Here are five key factors that make walking a powerful tool for weight loss:

Walk daily (consistency makes this workout impactful)

Walking might seem like a simple and low-intensity exercise, but its effectiveness lies in its sustainability. Unlike high-intensity workouts, walking is easier to incorporate into daily routines and doesn’t require special equipment or gym memberships. Consistent walking, even at a moderate pace, burns calories over time and contributes to a calorie deficit—a fundamental requirement for weight loss.

For instance, a brisk walk of 30 minutes a day can burn as many as 150-300 calories, depending on weight and speed. A week is a pretty long time for this to be added up to a substantial amount of calorie burn. The trick here is to make walking a habit that one cannot do without. Whether it is walking in the morning, lunch breaks, or evening, consistency brings about steady progress.

Do not ignore diet; walking alone can’t help you lose weight

isn’t just about burning calories; it’s also about controlling what you consume. People who lose weight through walking often complement their physical activity with mindful eating. This includes reducing calorie intake by cutting back on processed foods, sugary snacks, and high-calorie drinks; eating nutrient-dense foods like lean proteins, whole grains, fruits, and vegetables that keep you full longer and provide sustained energy; portion control, ensuring you’re not overeating even healthy foods.

Walking increases metabolism and curbs stress, which can reduce emotional eating and cravings. By combining walking with dietary adjustments, people create a caloric deficit that promotes weight loss more effectively.

Pay attention to the intensity; that helps in burning calories

While any form of walking burns calories, increasing intensity can accelerate weight loss. There are different ways to maximize calorie burn through walking, like brisk walking, interval walking, etc. In brisk walking you walk at a pace where you can talk but not sing. This elevates your heart rate and improves cardiovascular fitness. Aim for 3-4 miles per hour (mph) or around 100 steps per minute.

Interval walking alternates between slow and fast paces increases calorie burn and challenges the body. For instance, walk briskly for two minutes, then slow down for one minute, and repeat.
These variations keep the body engaged and prevent plateaus, helping people achieve better weight loss results over time.

Challenge yourself; add more steps into life in a progressive manner

People who lose weight by walking often take advantage of opportunities to move more throughout the day. Increasing daily step count adds to overall calorie expenditure without feeling like formal exercise. Simple changes include:

A pedometer or fitness tracker helps track the number of steps walked and set achievable goals, such as 10,000 steps a day. The small, consistent efforts lead to significant calorie burn and weight loss over time.

Adding inclines to walk

Walking uphill or on an inclined treadmill exercises more muscles and burns calories compared to walking on flat ground. The added incline activates the glutes, hamstrings, calf muscles, and core muscles, providing a more intense lower-body workout. All this muscle engagement tones and strengthens these areas but raises the heart rate, causing more calories to be burnt. Walking uphill also has the effect of improving endurance and cardiovascular fitness over time. Increase the incline in increments and look for a variety of terrains that include hills. The diversity keeps the body guessing, prevents plateauing, and increases the overall effectiveness of your walk.