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  • Ben Yates

Walking for weight loss

A vital part of reaching your ideal body goal is walking.


It's the simplest, most accessible form of exercise but often the most neglected.


The biggest source of your daily calorie burn is non-exercise activity thermogenesis (NEAT) - the energy you burn doing things like walking, cleaning and gardening.


The more you move, the more calories you burn.


Walking can help you lose weight


I'm often asked if you can lose weight by walking an hour a day


The simple answer is yes.


This study showed that women who walked for 6 months and for 60 minutes a day, lost 10% of their initial weight and that's without dietary restrictions.


Another study found that obese women who walked for 50 - 70 minutes lost around 6 pounds over 12 weeks, compared with women who didn't walk and remained sedentary.


This means that walking alone, can be enough to create a calorie deficit to help you lose weight.


How many calories burned walking 10,000 steps


10,000 steps are roughly 5 miles.


Generally speaking, doing 10k steps a day means that you're exercising for at least one hour.


As I've said, studies have shown that this amount of movement a day helps to burn fat, reduce blood pressure and improve your mood levels - leading to a longer, healthier life.


The number of calories burnt when walking depends on numerous individual factors, like your sex, age, weight, walking speed and terrain.


The average walking speed of an adult is 3 mph (4.8kph).


This walking to lose weight chart estimates the number of calories based on your body weight and walking speed.


Walking but not losing weight


In addition to walking you should also be mindful of what you are eating.


It's commonplace that when you increase your activity levels, an increase in the amount you eat follows.


And by taking in more calories than we are burning, weight loss will not happen.



If you consume more calories than you burn, you gain weight. Your body turns the excess energy into adipose tissue (body fat), which will be converted into energy at a later date.


If you burn more calories than you consume, you lose weight. Your body uses your reserves as energy and you burn fat. This is called a calorie deficit.


And, if you both burn and consume the same number of calories, your weight stays the same.