Most people are aware of the health benefits of walking. It’s an easy way to get in some physical activity and keep your heart healthy. But can you actually lose weight by walking for 30 minutes a day?
The short answer is “yes”. It all depends on how much you weigh and how you choose to walk. If you can walk 30 minutes a day at a fast pace, you can lose weight. However, if you walk at a slow pace, you may not lose weight.
It’s a great question that many people have asked before, and it’s one that we can definitely answer. Plus tips on the best ways to walk for weight loss.
In fact, there are many different ways that you can benefit from walking for just 30 minutes a day.
Can I Lose Weight By Walking 30 Minutes Every Day? (Truth Revealed)
When you want to lose weight, you can use a variety of methods to do so. Some people like to use exercise to lose weight, while others like to combine healthy eating with exercise to lose weight.
Still, others prefer to use healthy eating habits and only exercise occasionally. But, can you lose weight by walking 30 minutes every day?
According to The Cooper Institute of Aerobics Research, the average person needs to walk briskly for approximately 30 minutes each day to lose weight and keep it off. But what if you’re trying to lose weight by walking at a slower pace? Let’s take a look at the best ways to walk for weight loss.
But how much weight depends on a few factors: your gender, your height, and your weight. To determine how much or how little to walk to see results, you need to know your BMI and what activity level category falls into inactive (little to no exercise), moderately inactive (light exercise three times a week), or active (regular moderate exercise five times a week).
According to The Centers for Disease Control and Prevention, it takes about 2 hours and 20 minutes of moderate-intensity aerobic physical activity per week, such as brisk walking to achieve and maintain healthy body weight.
How Long Will It Take To Lose Weight Walking 30 Minutes a Day
The great thing about walking is that it’s a fairly flexible form of exercise. You can do it anywhere, any time, and you don’t need any special equipment to get started. But how long will it take you to lose weight if you walk every day?
For many people, walking does have weight loss benefits because it burns calories during your workout. In general, 30 minutes of brisk walking burns roughly 200 calories for a 150-pound person; 60 minutes gives you 300 calories burned, and 75 minutes bring in around 400 calories.
And if you’re really going at it, then 90 minutes of brisk walking can burn up to 500 calories. But there’s more to weight loss than just burning off excess energy—and that’s where things get tricky with walking alone.
For example, if you want to lose 1 pound per week (which is considered safe), then that means cutting out about 3,500 extra calories per week (or 500 extra calories per day).
So if all you did was walk for exercise each day, no other changes were made to your diet or lifestyle. You’d need to walk at least 5 miles every day just to cut out those 500 extra calories needed each day. And remember: That’s only if you walked 5 miles every single day! Whereas can walk nearly about 1.5-2 miles within 30 minutes.
Tips For Successful Weight Loss While Walking
Don’t have time to walk? Think again. Staying active is a lot easier than you think. All you need to do is walk. That’s it! Here are some easy ways to incorporate more activity into your day without making drastic lifestyle changes. Before we dive in, though, it’s important to clarify:
While activity plays a crucial role in weight loss and wellness, exercise alone will not give you a lean body or flat stomach overnight.
To drop pounds and keep them off for good, you’ll need to stick with an overall healthy-eating plan (and follow these tips for creating one that works for you).
How far should I have to walk? The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate physical activity per week, but if you want to lose weight faster, aim for 300 minutes per week.
If you can’t fit all that activity into your schedule at once—don’t worry! You are not required to exercise daily. Instead, try breaking up your workouts throughout the week. Research shows that people who work out three days a week are just as fit as those who exercise every single day.
What types of exercises qualify as physical activity? Anything from gardening to running—it all counts toward your weekly total.
If you’re trying to lose weight fast, focus on high-intensity exercises like running or cycling because they burn more calories per minute than low-intensity exercises like walking or yoga.
What Else Should I Do While Walking if I Want to Lose Weight?
Although you can lose weight just by walking, there are a few other things you should consider if you want to make that goal stick. For example, try to walk in nature for your walks.
Not only will being in nature gives you a better workout (it’ll require more effort to cover terrain), but it will also improve your mood and boost your happiness levels (via increased serotonin).
Plus, it’s generally easier to find time for exercise when it’s convenient (and more enjoyable) like on weekends or during downtime at work.
You might also think about adding some strength training to your routine, which can help with muscle development while you burn fat and increase lean muscle mass.
Strength training is especially helpful because it helps you build muscle even as you’re losing fat, so your body composition is changing.
And don’t forget about proper nutrition! If you’re trying to lose weight, remember that eating healthy foods can have just as much of an impact as exercising does.
A diet full of whole foods (fruits, veggies, lean proteins) is going to be best for helping you feel satisfied without excess calories from junk food.
The Major Benefits of Walking Everyday
Want to know what all that walking can do for you? We’ve got seven incredible results you’ll get from walking 30 minutes a day. From improved sleep to muscle tone, we’ve got you covered.
A study published in 2011 found that women who walked at least two hours each week reported sleeping more soundly than those who didn’t walk at all. And even better than those who logged three or more hours per week.
Moreover, when you’re sleeping better, it’s easier to feel rested and energized during your waking hours, which makes it easier for you to get through your days without feeling too tired or over-exhausted.
You’ll Lose Weight Walking may not burn as many calories as running, but it still counts as a moderate-intensity aerobic activity. Which means it can help you lose weight.
In fact, research has shown that people who log about 10 miles (16 kilometers) per week typically shed a few pounds over time. One study found that overweight women lost about 5 pounds after four months of walking around 10 miles (16 kilometers) every week.
Another showed obese men dropped 2 pounds after walking 12 miles (19 kilometers) each week for six months. That doesn’t mean you need to hit 10 or 12 miles every single day though. If you prefer shorter walks spread throughout your day instead of long ones, you should still see some results!
Reduce The Risk of Heart Disease:
Heart disease is one of our nation’s leading killers, so anything you can do to reduce your risk is important. Luckily, regular exercise like walking can go a long way toward keeping your heart healthy.
Research shows that people who are physically active are less likely to develop heart disease in general—and if they already have it, physical activity helps them live longer than inactive people with heart disease.
The Centers for Disease Control and Prevention recommend getting at least 150 minutes of moderate-intensity aerobic physical activity each week (that’s 30 minutes five times per week).
You’ll Improve Your Mood Most people feel happier after exercising because their bodies release endorphins chemicals that make them feel good both mentally and physically. But research also suggests that mood improvements last even after we’re done working out.
A study found that participants felt happier for several hours following moderate aerobic exercise compared to sitting quietly. And it’s suggesting that working out really does boost moods in addition to making us feel good while we’re doing it!
If you’re looking for the answer to Can I lose weight by walking 30 minutes every day? Walking can definitely help you lose weight, and 30 minutes every day is a great place to start.
Walking can help boost your metabolism, increase your calorie burn, and even help reduce your appetite. So if you’re ready to start losing weight, lace up your shoes and hit the pavement!
I am a health advisor(therapist), writer, and therapy expert who researches various therapy topics to help people live happier lives, and I have shared many tips and tricks on many types of therapy for the standard of living.