walking for weight loss

15 Easy Tips to use Walking for Weight Loss

Walking to lose weight

Should you consider walking for weight loss? We know that to lose weight and keep it off for good, you should include some form of daily exercise in your schedule. Even though often overlooked, walking for weight loss is a simple way to exercise more. When walking you’re doing more than just burning extra calories, walking has been shown to improve your health, improve your mood and even help you lose stubborn belly fat. However, to get started with walking for weight loss, you need to consider a few things for success. In this article, we list the top tips you need to know to successfully keep off the weight with walking.

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Top tips to use when walking for weight loss

1. Keep track of the weather

When you want to start walking for weight loss. Changing weather can impact your results. Don’t let the weather be an excuse as to why you don’t walk every day. The best way to avoid this is to always plan ahead by checking the weather. If you live in a hot and humid environment, you want to schedule your walk before it gets too hot. If you expect a rainy morning, then schedule your walk later on in the afternoon. Also, consider walking for weight loss indoors, some training facilities have indoor courts you can use on bad weather days. However, you have to plan ahead and know what time is best to do your walk every day.

woman walking exercise


2. Choose the right shoes

Nothing ruins your walking for weight loss plans like bad shoes. Not only are they likely to lead to injury but they can make your routine unbearable. You want shoes that are comfortable, with flexible soles. Don’t make the mistake of using your everyday sneakers to start your routine. Unlike other weight loss exercises, walking only requires the right shoes, an easy investment most of us already have. Make sure your walking shoes have good cushioning to support your weight and prevent blisters.

couple walking outdoors


3. Know your terrain

Before you begin your walking for weight loss routine, you have to know your route. If you’re just getting started, take a few minutes the day before to check the route and get familiar. Knowing your terrain will help you walk confidently without fear of getting lost. Also, have several route options available to use so that if one is not available, this won’t affect your walking for weight loss schedule. Make sure to choose varying terrains and lengths for optimal fat burning. At best have 2- 3 options that you can use on any given day.




4. Track your walk

Once you get started walking for weight loss, it is important to keep track of your performance. You want to keep track of your pace, duration, distance, steps, and calories burned. These are all important factors that most people tend to overlook when walking for weight loss. Before you begin your walk make sure your fitness tracker or app is on. You can use apps such as a pedometer app on your phone or you can purchase fitness trackers such as Fitbit or smartwatch that can keep track of all these variables for you.

woman power walking

5. Check your pace

When you’re walking for weight loss, the main goal is to burn extra calories to lose weight faster and your pace can make or break your goal. You want your pace to be fast enough that there is a change in your breathing. Even though your pace will vary depending on your age, weight, and fitness, you want it to be fast enough to be considered a brisk walk. A brisk walk should be fast enough that you are able to walk one mile in 13 – 20 minutes.


However, if you are a fit person, this level can be considered too slow and that’s why it is important to have a fiitness tracker that can accurately calculate your pace. The best way to determine the right walking pace for you is by using your heart rate. A fitness tracker can easily calculate your heart rate to determine which exercise zone your pace is at. In the right zone, you should be breathing heavily, you’re able to talk in short sentences but you can’t sing. This is your best pace when walking for weight loss as it’s moderately intense.

woman walking


6. Use the right form and posture

The right form and posture when walking for weight loss can help you prevent injury and increase your pace. As you start make sure your are constantly looking ahead, keeping your head up will help you walk faster.


7. Walking duration

You’re walking duration should last anywhere between 60 – 90 minutes. When walking for weight loss this is the best walking duration to achieve fat burning when done right. If you’re just getting started with walking for weight loss, start slow and then slowly increase your time to reach 60- 90 minutes. Your goal should be to spend at least 150minutes walking every week to burn fat fast. Alternate your walking duration on different days and monitor to see if there is any difference. This will help you optimize your walking exercise




8. Consider internal walking

Interval training is considered one of the best exercises for weight loss and you can use it for your walks too. Interval walking will help you get the most out of your exercise time and burn more calories faster. The idea is that you split your walk into short periods of very fast walking accompanied by periods of recovery to catch your breath. To get started with interval training start with 5 minutes for a warm-up where you’re walking at an easy pace, then after the warm-up for 30-seconds increase your walking pace to very fast such that your breathing is heavier.


After the 30 seconds, you want to walk moderately for 2 minutes and 30seconds to recover. You want to repeat this interval for at least 5 sets. To challenge yourself with interval training, keep the recovery periods short and increase the duration of your fast walk.


man walking up a mountain


9. Walk uphill

Don’t leave out hills and stairs when walking for weight loss, the change in terrain will help you burn more calories and help you lose weight faster. Walking uphill. You can even use hills to practice your interval walks, walk fast uphill then walk downhill at a moderate rate for recovery. The more challenging it is, the better for you as your body will have to work overtime and burn more fat


10. Use weighted vests

If you can’t find varying terrains for your walks, or there is no hill next to you. Your next best option is to wear a weighted vest when walking for weight loss. Weighted vests are a great way to burn more calories as your body has to work overtime to support the extra weight. This is especially useful if you are always walking on a flat surface, you can use the vest on alternate days and track the difference. However, it is not advisable to wear ankle weights or carry weights as you walk. They can cause muscle imbalance and lead to an injury. Weighted vests are also not advisable for those with neck or back problems.


woman walking on tail track


11. Switch up your routine

Walking for weight loss is an easy way to burn extra calories and lose weight faster. However, it can get boring fast if you don’t challenge yourself with different routines and terrains. With a walking schedule, you can alternate your days between interval walks, short walks, uphill long walk on flat surfaces and rest days. By switching up your schedule you are able to better track your performance and determine what routine, terrain woks best for you.


12. Watch what you drink after your walk.

Do you find yourself reaching for your Vitaminwater or an energy drink immediately after your walk? Well if you do, you’re wasting away all the hours spent walking for weight loss. Even though you might crave sugar-dense drinks after an intense walking exercise, opt for sugar-free coconut water, green tea, or these weight loss drinks. Liquid calories still add up even after your workout. Your best bet is to always go with drinking water or if you find it too plain, add in some lemon or lime for flavor.


healthy mix of nuts


13.  Watch what you eat.

If you find yourself hungry after walking for weight loss, then schedule your walks around mealtimes. If that’s not always possible, consider healthy snacks such as almonds, pistachios, walnuts that will keep you full. However, most people tend to overestimate just how many calories they burned walking for weight loss and eat up overeating. You really want to be careful about what you eat immediately after you exercise. Choose meals or snacks that are full of fiber and protein.


14. Enjoy your walk with a playlist or favorite podcats

Everyone has those days when you just don’t feel like doing any exercise. These are the days when a good playlist can help keep you motivated. Not only will it help you complete your workout but also distract you from your thoughts. If you don’t like music, consider your best motivational speeches or podcasts.




15. Don’t skip two consecutive days

Walking for weight loss might be the cheapest and easiest exercise to burn extra calories but that doesn’t mean you will feel like doing it every day. You can take rest days but don’t skip consecutive days because it might be harder to get back on. You want to incorporate walking for weight loss into your lifestyle and the best way to do this is by walking every day until it becomes a habit. On rest days, consider other forms of exercise for weight loss. You can try yoga, swimming, cycling or even a rowing machine.



Walking for weight loss is a great way to boost your health and lose weight. However, to get started, you need to consider a few things. Start by picking the right shoes and choosing a familiar routine. Keeping track of your walks and also having the right form will help you make the best of your daily walks. To burn more calories when walking for weight loss, consider interval walks, going uphill or using stairs. If varying terrains are not available to you, consider adding more weights by investing in a weighted vest.


You also need to be mindful of the drinks and food you eat after walking for weight loss so that you don’t end up eating back all the calories you burned. Lastly, for walking for weight loss to be effective, consistency is key. You can enjoy rest days but don’t skip two consecutive days

Walking for weight loss