Let's be real … When most people think about losing weight, walking for weight loss isn't the first thing that comes to mind.
It's not flashy.
It's not intense.
...and it definitely doesn't feel like it should burn fat.
But here's the truth: walking for weight loss can be one of the most effective, underrated tools you can use to support your fat loss goals.
This is especially true when you're just getting started or when you're trying to break through a plateau.
If you're serious about losing weight, being more comfortable in your skin, and having more confidence every day…
This article will show you exactly how you can use walking to lose weight as a powerful piece of the puzzle.
In This Article:
• Why Walking for Weight Loss Actually Works
• How Much Walking To Lose Weight You Need Daily
• How You Can Get Some Extra Steps in Your Day
• How To Take Your Walks to the Next Level
• Tracking Your Progress
• Frequently Asked Questions
• Does Nutrition Really Matter?
Why Walking for Weight Loss Works
Let's just go ahead and call this out early to get ahead of it…
A lot of people think that walking for weight loss doesn't bring enough intensity to help you lose weight. But that isn't necessarily true. Walking to lose weight at a consistent pace can burn calories, reduce stress, improve insulin sensitivity, and help regulate hunger (1).
Plus, guess what? All of these can support fat loss.
Here's why walking for weight loss matters:
• Walking is low impact (2). You can do it every day without beating your body up. That makes it easy to stay consistent, which is what actually drives results.
• Walking can increase calorie burn (3). A brisk 30-minute walk can burn anywhere from 100–200+ calories, depending on your pace, terrain, and body weight.
• Walking can support recovery & reduce stress (4). Lower stress = better hormone balance and better fat metabolism.
• Walking can improve insulin sensitivity (5). This helps your body process food more efficiently and store less fat.
In short: walking for fat loss might not torch fat as fast as sprint intervals or heavy lifting ... but it can help you build a sustainable base. If you walk more consistently, then your results can improve. This is especially true when you follow a good nutrition plan for you and your goals.
How Much Walking to Lose Weight: Your Daily Target
Let's break this down without overcomplicating it. Here's your general target for how much walking to lose weight:
• At least 150–300 minutes of moderate-intensity walking per week (6) (that's about 30–60 minutes, 5x per week)
• Aim for at least 7,000–10,000 steps per day
• Focus on consistency over intensity
The key is to walk with intent. Let's call this daily intentional walking for weight loss.
You should still be able to hold a conversation, but you shouldn't be strolling like you're window shopping at the mall.
Moderate effort wins here.
Pro Tip: Use a step tracker or walking app. Seeing the daily numbers go up is a great way to stay motivated and build momentum with your walking to lose weight routine.
How To Get More Steps In Your Day
Whether you're just getting started with walking for weight loss or trying to build consistency again, little things can go a long way.
Here are three ways that you can easily add a few extra steps into your day or week:
• Park your car in the furthest spot from the door when you're out and about
• Get up once every hour through the day and take a 2-5 minute walk
• Plan your walk times into your day so you never forget
Any and all of these things can help you get a few more steps in. However, these seemingly small amounts of steps can go a long way over the course of time.
So next time you think to yourself, "Where's the closest parking spot?" Think again … Park farther and get some extra steps in for your walking for fat loss goals!
Taking Your Walking for Fat Loss To The Next Level
If you want to get the most out of each walk and burn some extra calories, here are some different strategies you can use to help maximize your walking for weight loss results:
• Add incline or hills. You can increase muscle activation and calorie burn by doing this.
• Use weighted vests or backpacks. This adds resistance to help burn more calories and with core stability, too.
• Break up walks into multiple short sessions per day. This keeps your body burning a few extra calories more frequently throughout the day.
• Walk after meals. This can help manage blood sugar, improve digestion, and reduce cravings (7)
• Listen to a podcast or playlist. Keep your mind engaged and stress down while you walk.
These strategies can help you burn 20-30% more calories during your walking to lose weight sessions!
Track Your Walking for Weight Loss Progress
You don't need to step on the scale every day … Trust me, that's not the answer for everybody. But some data helps you stay on track with your walking for fat loss journey.
Here's what has worked for a lot of people that I have personally helped:
• Track steps and time walked daily.
• Check your weight 1x/week on a consistent day and time.
• Take waist measurements every 2–3 weeks.
• Log energy, sleep, and hunger levels.
Progress isn't always what you see in the mirror first … but it's always happening if you stay consistent with your walking for weight loss routine.
Frequently Asked Questions About Walking for Fat Loss
Q: Will Walking Really Help Me Lose Belly Fat?
A: Yes, it can. But only if it helps you stay in a calorie deficit. Pair walking for weight loss with solid nutrition, and you're golden.
Q: How Fast Should I Be Walking?
A: Brisk walking is best when walking to lose weight. You should breathe a little heavier, but still be able to hold a conversation. For most people, this is around 3–4 mph on a treadmill.
Q: Can I Walk Indoors or on a Treadmill?
A: Absolutely. Treadmill, mall, neighborhood loop, or office laps all count the same for walking for fat loss. Whether you're indoors or outdoors, actually getting your steps in is the most important thing.
Q: Is More Always Better?
A: Not necessarily. It's better to walk 30 minutes daily than do 2 hours one day and skip the rest. Think simple. Think sustainable. Think about consistency with your walking for weight loss plan.
Q: How Long Before I See Results From Walking for Weight Loss?
A: Most people start noticing increased energy within 1-2 weeks. Visible weight loss typically shows up after 3-4 weeks of consistent walking to lose weight, combined with proper nutrition.
Is Your Nutrition Really That Important to Lose Weight?
Yes, yes it is.
I would actually argue that nutrition is the MOST important thing to help you lose weight.
The reason is that you have to be in a calorie deficit to lose weight. That means that you have to burn more calories than you eat on a daily basis.
In order to do that, it's important to measure the amount of calories and protein that you are eating. After all, calories dictate where the scale goes. Protein helps to improve body composition.
So if you really want to lose weight, look your best, and feel your best … Pair a good nutrition plan with your walking routine. Don't forget to throw in a few days of resistance training too!
Just like that, you can make sure you are on the right path to losing body fat.
Don't Overthink It. Just Get Steppin'
Walking for weight loss might not be the sexiest way to lose fat. At the same time, it works.
...and the best part? You can do it anywhere, at any time, and at any fitness level. If you combine it with a strong nutrition plan, walking for fat loss can absolutely move the needle for you.
So, lace up, press play on your favorite playlist, and take the first step. Literally. You're just a walk away from moving better, feeling better, and looking better.
Now, if that's a lot to take in … Don't worry. We've got your back.
You see, our mission at 1st Phorm is to help real people get real and long-term results. It's what we do best. It's also why we designed the most complete, all-encompassing fitness app on the market called the 1st Phorm App.
The 1st Phorm App simplifies the process of earning results so you can focus on what matters most: putting in the work to reach your goals! Inside the app, you'll get access to every tool and resource you need to be successful...
• Nutrition tracking - Log your food & water to stay on track. The 1st Phorm App is connected to a massive food database to make it easy.
• A full library of workout programs catered to help you reach your goals. Choose between at-home programs, weightlifting, cross-training, and so much more!
• Daily activity and step tracking to set goals and encourage a healthier lifestyle.
• Educational live streams 5x a week that cover a wide variety of topics from nutrition to training and supplementation. Equip yourself with the knowledge to earn and maintain your results long-term!
• Progress & body metric tools to help you measure your progress over time.
...and so much more!
With the premium version of the 1st Phorm App, you'll even get your own advisor! This is a Certified Personal Trainer & Nutrition Coach you can message 24/7. They'll help you make adjustments, answer your questions, and even hold you accountable when you need it most!
Hundreds of thousands of people have already transformed their lives with the 1st Phorm App. You can too! No matter where you're starting from or how crazy your schedule and lifestyle are ... the 1st Phorm App can help you achieve the results you've always wanted.
Download the 1st Phorm App today and start earning real and long-term results! If you have any questions or need help in the meantime, don't hesitate to reach out to us.
We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central. We'll be more than happy to help in any way we can!
References:
(1) DiPietro L, et al. Three 15‑min Bouts of Moderate Postmeal Walking Significantly Improves 24‑h Glycemic Control in Older People at Risk for Impaired Glucose Tolerance. Diabetes Care. 2013;36(10):3262-3268.
(2) Saelens BE. Walking to Health. Journal of Epidemiology & Community Health. 1998;52(2):84-92.
(3) Shaw KA, et al. Energy Expenditure during Acute Periods of Sitting, Standing, and Walking. European Journal of Clinical Nutrition. 2015;69(9):1043-1048.
(4) Paquette MR, et al. Low-Intensity Exercise for Active Recovery Reduced DOMS Perception but Did Not Alter the Biomechanics of Landing. European Journal of Sport Science. 2024;24(3).
(5) Yap MC, et al. Acute Effect of 30 Min of Accumulated versus Continuous Brisk Walking on Insulin Sensitivity in Young Asian Adults. European Journal of Applied Physiology. 2015;115(9):1867-1875.
(6) U.S. Department of Health and Human Services. Physical Activity Guidelines Advisory Committee Scientific Report. 2nd ed. 2018.
(7) Engeroff T, et al. After Dinner Rest a While, After Supper Walk a Mile? A Systematic Review with Meta-analysis on the Acute Postprandial Glycemic Response to Exercise Before and After Meal Ingestion in Healthy Subjects and Patients with Impaired Glucose Tolerance. Sports Medicine. 2023;53(4):849-869.
