Walking is one of the most accessible forms of exercise that can be started easily.
It requires almost no special equipment or skills and can be easily incorporated into daily life, making it a popular choice for many people aiming for weight loss.
However, “just walking” might not produce the desired results.
To lose weight effectively through walking, it is crucial to have the right knowledge and employ effective methods.
This article provides a detailed explanation, based on scientific evidence, of why walking is effective for weight loss and how to practice it to achieve maximum results.
We cover everything from effective timing, speed, and steps to changes over different periods and the importance of combining walking with diet.
If you are considering starting walking for weight loss today, please use this article as a reference.
Mechanism of Calorie Consumption by Walking
The basic principle of weight loss is to create a “calorie deficit” where calorie expenditure exceeds calorie intake.
Walking is one effective way to increase this calorie expenditure.
When the body is active, it consumes energy, using carbohydrates and fats as energy sources.
Aerobic exercise like walking, which can be sustained for a long duration at a relatively low intensity, is particularly effective at utilizing fat as an energy source.
If exercise intensity is too high, carbohydrates tend to be preferentially used.
Therefore, walking at a comfortable pace that can be maintained for an extended period is suitable for efficiently burning body fat.
Calorie expenditure varies depending on the exercise intensity, duration, and body weight.
A person with higher body weight will consume more calories than someone with lower body weight during the same duration of walking.
Also, walking faster increases calorie expenditure.
For example, a person weighing 60 kg walking at 4 km/h for one hour burns approximately 200 kcal, but walking at 6 km/h burns nearly 300 kcal.
These are just estimates, but by adjusting the speed, duration, and frequency of walking, you can control calorie expenditure and contribute to weight loss.
Accurately understanding your calorie expenditure is very helpful for planning weight loss.
Many fitness apps and wearable devices have functions to calculate calorie expenditure from steps and distance, so utilizing these can be beneficial.
Effects on Metabolic Improvement and Fat Burning
Walking not only consumes calories during the exercise itself but also has positive effects on the body’s overall metabolism.
Firstly, regular walking contributes to maintaining or increasing muscle mass.
Muscles are tissues that consume calories even at rest, and an increase in muscle mass leads to an improvement in basal metabolic rate.
A higher basal metabolic rate means more calories are consumed just by performing daily activities, contributing to a body that is less prone to gaining weight.
While weight loss through extreme dietary restriction alone risks reducing muscle mass, combining it with walking can help maintain muscles while healthily reducing fat.
Secondly, walking promotes blood circulation and improves oxygen supply to cells.
This activates the body’s energy metabolism.
Especially, since oxygen is essential for the process of utilizing fat as energy, walking, being an aerobic exercise, plays a vital role in efficient fat burning.
Furthermore, walking is expected to improve insulin sensitivity.
Insulin is a hormone that lowers blood sugar levels, but low insulin sensitivity makes it difficult to control blood sugar, leading to easier accumulation of body fat.
Improving insulin sensitivity through walking helps stabilize blood sugar levels and creates a body that is less likely to accumulate fat.
Additionally, rhythmic exercise like walking promotes the secretion of serotonin, often called the happiness hormone.
Serotonin helps stabilize the mind and reduce stress.
Chronic stress is known to cause the secretion of the hormone cortisol, which promotes the accumulation of visceral fat.
Reducing stress through walking indirectly helps prevent fat accumulation.
Through these mechanisms, walking not only consumes calories during exercise but also improves overall metabolic function, leading to a body that is more conducive to fat burning.
Effective Walking Methods
To maximize the weight loss effects of walking, it’s important not to just walk aimlessly but to pay attention to a few key points.
Here, we will explain the concrete methods for practicing walking in detail.
Ideal Duration and Frequency
To expect fat burning effects from walking, a certain amount of time is needed.
While it used to be said that fat burning from aerobic exercise becomes more efficient after 20 minutes from the start, recent research suggests that fat is burned from the beginning of exercise, and the effect is related to total calorie expenditure regardless of the duration of the workout.
However, to achieve the goal of weight loss, it is necessary to ensure a certain total calorie expenditure.
Many experts recommend walking for about 20 to 60 minutes per session.
This duration is realistic enough to expect fat-burning effects and also maintain consistency.
As for frequency, aiming for about 3 to 5 times a week is good.
Daily walking is ideal, but setting a frequency within a manageable range according to your physical condition and schedule is key to continuity.
For example, plan your schedule like “30 minutes after work on weekdays and a bit longer, 60 minutes, on weekends,” to fit your lifestyle.
What’s important is consistency.
Walking for a long time once a week is less effective than walking a little bit every day, which increases total calorie expenditure and helps maintain an active metabolism.
Daily Minutes, Weekly Sessions Guideline
As a concrete guideline, aim to walk for 30 minutes or more per day, 3 to 5 times a week.
For example, you can increase the distance you walk during your commute or shopping, take a walk during your lunch break, or use the stairs instead of the elevator.
Even these small efforts, when accumulated, will show results.
If you can’t find a block of time, walking for short periods of about 10 minutes several times a day can also be effective if the total adds up to 30 minutes or more.
For instance, you could walk 10 minutes in the morning, 10 minutes at noon, and 10 minutes in the evening.
In terms of total weekly time, over 150 minutes per week of moderate-intensity aerobic exercise is recommended for health maintenance and weight loss.
For walking, this could be achieved by walking for 30 minutes, 5 times a week.
However, these guidelines are just general recommendations.
It is important to start within a manageable range according to your current physical condition and health status, and gradually increase the duration and frequency.
If you are not used to exercising at all, trying to walk for an hour every day suddenly can cause fatigue and injuries, increasing the likelihood of giving up.
It is wise to start with “15 minutes a day, 3 times a week” and gradually increase the level as your body gets used to it.
Walking Speed Guideline (km/h)
Walking speed significantly affects exercise intensity.
For weight loss, a “slightly brisk pace” where you are a little out of breath is considered effective.
A concrete speed guideline is around 4 km/h to 6 km/h.
4 km/h (Normal pace): You can enjoy the scenery and talk easily.
This is suitable as a first step for those new to exercise.
Even at this pace, walking for a long duration can lead to a certain amount of calorie consumption.
5 km/h (Brisk pace): You get a little out of breath and might sweat slightly.
You can talk with someone walking with you, but perhaps with some pauses.
This speed is a guideline for “moderate intensity” effective for fat burning.
6 km/h or more (Very brisk pace): You are significantly out of breath and talking is difficult.
While exercise intensity increases, it may be difficult to maintain for a long time.
It is effective for burning more calories in a shorter time, but it also puts more strain on the body, so it’s better to incorporate it after you get used to it.
What constitutes your “slightly brisk pace” varies individually depending on physical strength and stride length.
As a guideline, you can try walking 1 km in 15 minutes (equivalent to 4 km/h).
You don’t need to force yourself to walk fast at first.
It is important to find a slightly brisk pace that you can sustain with the correct form.
You can check your speed in real-time using your smartphone’s GPS function or a walking app.
Correct Walking Posture and Form
Maintaining the correct posture and form is crucial to maximize the effectiveness of walking and prevent injuries.
There are several points to be mindful of.
1. Gaze: Look slightly ahead.
Looking down at your feet can lead to hunching your back.
2. Posture: Straighten your back and tuck your chin slightly.
Relax your shoulders.
Imagine your body as a single axis.
3. Arm Swing: Bend your elbows slightly and swing your arms rhythmically back and forth.
Be mindful of swinging your arms backward, as swinging too far forward can cause your body to lean back.
Swinging your arms properly generates momentum and enhances the effect of walking as a full-body exercise.
4. Foot Placement: Land on your heel, support your weight with the entire sole of your foot, and finally push off the ground with the ball of your foot near the big toe.
Step straight forward, and be careful not to walk pigeon-toed or duck-footed.
5. Stride Length: Aim for a slightly wider stride.
However, excessively widening your stride can lead to unnatural movements and put strain on your knees and lower back.
It is sufficient to aim for a slightly wider stride than usual, within the range where your body moves naturally.
6. Breathing: Be conscious of deep breathing, inhaling through your nose and exhaling through your mouth.
Breathing in a consistent rhythm ensures that your body receives enough oxygen, making you less likely to get tired.
By being mindful of these points, you will use your whole body’s muscles in a balanced way, increasing calorie expenditure.
It might be difficult to be conscious of all these points at once initially.
It is recommended to start by focusing on one or two points, such as “posture” and “foot placement,” and gradually incorporating others.
Taking a video of yourself walking with your smartphone’s front camera to check your form can also be helpful.
Tips for Staying Motivated and Continuing
Walking is an effective weight loss method, but it can feel monotonous, leading to boredom and discontinuation.
Consistency is key to success, so incorporate strategies to maintain motivation.
Incorporating Interval Walking
One way to add variety to your regular walking routine is interval walking.
This method involves alternating between “brisk walking” and “normal walking.”
Method: For example, alternate “1 minute of brisk walking” with “2 minutes of normal walking” for a set, repeating this for 30 minutes.
You can adjust the speed and duration according to your physical fitness.
Effects: Exercise intensity increases, allowing you to burn more calories in a shorter time.
It is also effective for improving cardiovascular fitness.
Breaking away from a monotonous rhythm helps maintain focus and prevents boredom.
Incorporating interval walking uses various energy systems in the body and helps activate metabolism.
Even incorporating interval walking just once or twice a week instead of regular walking can provide a good stimulus.
Benefits of Hill Walking
Incorporating hills into your walking route is also very effective.
Effects: Walking uphill increases the load compared to walking on flat ground.
It particularly engages the muscles of the lower body (quadriceps, hamstrings, calves, etc.) more, leading to expected muscle strength gains and associated metabolic improvement.
It also tends to raise your heart rate, allowing for efficient calorie burning in a shorter time.
Method: If there are hills near your home or workplace, try incorporating them into your walking course.
Start with short hills and gradually challenge yourself with steeper or longer hills as you get used to it.
Not only uphill, but downhill walking also uses core and lower body muscles.
Hill walking increases the strain on the body, so if you have concerns about your knees or ankles, start with gentle slopes or consult a doctor.
Other tips for continuation include:
- Listen to music or podcasts: Listening to your favorite music while walking can be a change of pace and make the time enjoyable.
Listening to language lessons or podcasts on topics you’re interested in is also recommended. - Enjoy the scenery: Walking in places with good scenery, such as parks, riverside paths, or nature trails, can also be refreshing for the mind.
Enjoying the changes in seasons is also fun. - Find walking buddies: Walking with friends or family makes it enjoyable to continue while chatting.
Encouraging each other helps maintain motivation. - Set goals and track progress: Recording steps, distance, and calories burned with a pedometer or app helps you experience a sense of accomplishment, which is important for maintaining motivation.
Setting small goals (e.g., achieve a total of 50,000 steps this week) and reaching them boosts motivation. - Get new workout gear and shoes: Having your favorite walking clothes or comfortable shoes can lift your spirits when going out and motivate you to walk.
Refer to these tips and find a way to continue walking enjoyably that suits you.
Setting Specific Goals for Walking Weight Loss
To succeed in weight loss, it’s important to set specific goals and understand how much effort is needed.
Here, we explain how to calculate what’s needed to reach your goals and how long it takes to see results.
Walking Amount Needed to Reach Target Weight
To lose 1 kg of body weight, you need to burn approximately 7200 kcal.
How much walking is needed to burn this amount of calories?
The calories burned by walking can be roughly estimated using the simple formula: “Body weight (kg) × Distance (km) × 1.05”.
More accurately, you can calculate it using METs (Metabolic Equivalents), which indicate exercise intensity.
Typical METs are as follows:
Normal walking (4 km/h): 3.0 METs
Brisk walking (5 km/h): 4.0 METs
Very brisk walking (6.5 km/h): 5.0 METs
Hill walking: 3.5 to 8.0 METs or higher (depending on the slope)
The calorie expenditure calculation formula using METs is: “METs × Body weight (kg) × Exercise duration (hours) × 1.05”.
For example, if a person weighing 60 kg walks at 5 km/h (4.0 METs) for 1 hour, the calories burned would be 4.0 × 60 kg × 1 hour × 1.05 = 252 kcal.
Assuming you want to lose 1 kg of body fat (7200 kcal) solely through walking, a person weighing 60 kg walking at 5 km/h would need to walk for approximately 28.5 hours (7200 ÷ 252 ≈ 28.5).
If this person walks for 1 hour a day, 5 times a week, they could achieve this in about 5 and a half weeks.
However, this is just a calculation-based estimate, and actual weight loss pace varies individually as basal metabolism and daily activity levels also contribute to calorie expenditure.
Furthermore, combining walking with dietary restrictions can lead to more efficient weight loss.
Utilizing Walking Weight Loss Calculation Tools
There are many online tools that calculate calorie expenditure and the amount of walking needed to reach your goal by entering your weight, exercise duration, and speed.
Utilizing these tools can make it easier to create a specific plan tailored to your goals.
For instance, you can simulate “How many minutes per day at what speed (km/h) does a person weighing ○ kg need to walk to lose ○ kg in one month?”.
However, use these tools as a guide only and prioritize your physical condition and consistency above all else.
Walking Calorie Consumption Chart by Body Weight (kg)
As a reference, here is a chart showing estimated calorie consumption by body weight during walking.
(This is an estimate based on simple calculations.
Actual calorie consumption varies depending on individual physique, exercise intensity, and environment.)
| Body Weight (kg) | 4 km/h (1 hour) | 5 km/h (1 hour) | 6 km/h (1 hour) | 10,000 steps (approx. 7 km) |
|---|---|---|---|---|
| 50 | Approx. 158 kcal | Approx. 210 kcal | Approx. 263 kcal | Approx. 368 kcal |
| 60 | Approx. 190 kcal | Approx. 252 kcal | Approx. 315 kcal | Approx. 441 kcal |
| 70 | Approx. 221 kcal | Approx. 294 kcal | Approx. 368 kcal | Approx. 515 kcal |
| 80 | Approx. 252 kcal | Approx. 336 kcal | Approx. 420 kcal | Approx. 588 kcal |
| 90 | Approx. 284 kcal | Approx. 378 kcal | Approx. 473 kcal | Approx. 662 kcal |
※ Calculated using METs × Body weight × Duration/km × 1.05.
4 km/h is 3.0 METs, 5 km/h is 4.0 METs, 6 km/h is 5.0 METs, and 10,000 steps is approx. 7 km.
This table shows that calorie consumption increases with higher body weight and faster speed.
Plan your target walking duration and speed based on your weight and goals.
Time Period to Start Seeing Weight Loss Results
How long it takes to see results after starting walking for weight loss varies depending on many factors, including individual body type, current weight, exercise intensity, and diet.
However, generally, it takes several weeks to about a month to start feeling noticeable changes.
Results After 1 Month of Walking
If you consistently walk for 30 minutes to 1 hour daily, about 5 times a week, and simultaneously maintain a healthy diet, you can expect a weight loss of around 1 kg to 2 kg in one month.
This is a realistic figure, considering that losing 1 kg of body fat requires burning approximately 7200 kcal.
For example, if you burn 300 kcal per day through walking and reduce your calorie intake by 200 kcal through diet (a total deficit of 500 kcal), you will have a deficit of 15000 kcal in one month (30 days), which can lead to a weight loss of about 2 kg (15000 ÷ 7200 ≈ 2.08).
In the first month, you might notice changes in body fat percentage or body firmness rather than significant weight loss.
Even if your weight doesn’t drop dramatically, if you feel lighter, or if your clothes are a little looser, it’s a sign that the walking is starting to show effects.
To maintain motivation, it’s recommended to track not only your weight but also your body fat percentage and waist measurements.
Is Losing 10 pounds (approx. 4.5 kg) in 3 Weeks Possible?
Losing 10 pounds (approx. 4.5 kg) in 3 weeks (approx. 21 days) is a very significant weight loss goal in a short period and is generally not easy.
To lose 4.5 kg of body fat, you need to burn approximately 32400 kcal (4.5 kg × 7200 kcal/kg).
To achieve this in 21 days, you would need to create a daily calorie deficit of approximately 1543 kcal (32400 ÷ 21).
The daily calorie expenditure for an average adult female is about 1800-2200 kcal, and for a male, it’s about 2200-2600 kcal (depending on activity level).
Even if a person who burns 2000 kcal per day restricts their diet to 1200 kcal and burns 300 kcal through walking, the daily calorie deficit would be (2000 – 1200 – 300) = 500 kcal, which would only result in a weight loss of about 1 kg in 3 weeks.
Creating a daily calorie deficit of 1543 kcal requires a considerable amount of exercise and strict dietary restriction.
This is unrealistic for most people and carries health risks.
In particular, rapid weight loss is prone to rebound and can lead to muscle mass loss.
Therefore, a goal like losing 4.5 kg in 3 weeks is generally not realistic and not recommended, except in cases of very high initial weight or under special circumstances (such as weight loss under medical supervision).
A healthy and sustainable weight loss pace is said to be about 0.5 kg to 1 kg per week (2 kg to 4 kg per month).
How Much Weight Can You Lose by Walking for 45 Minutes?
You won’t lose a dramatic amount of weight from just one 45-minute walk.
Weight loss occurs through the accumulation of consistent exercise and diet management over time.
However, you can calculate the calories burned during a 45-minute walk.
For example, if a person weighing 70 kg walks at 5 km/h (4.0 METs) for 45 minutes (0.75 hours), the calories burned would be 4.0 × 70 kg × 0.75 hours × 1.05 = 220.5 kcal.
Compared to the 7200 kcal needed to lose 1 kg of body fat, this 220.5 kcal is only a small fraction.
Therefore, you won’t see a dramatic drop in weight immediately after a 45-minute walk.
Any weight loss immediately after is likely due to water loss, which will return after hydration.
However, consistently burning 220.5 kcal daily has significant meaning.
If you walk for 45 minutes every day for a month (30 days), you will burn a total of approximately 6615 kcal (220.5 kcal × 30 days).
This corresponds to about 0.9 kg of body fat (6615 ÷ 7200 ≈ 0.92).
Even without changing your diet, you can expect to lose about 1 kg of body fat per month just by walking.
Understand that weight loss through walking is not about dramatic short-term results but about the accumulation of daily efforts.
Importance of Walking and Diet
Walking is highly effective for weight loss, but it is often difficult to achieve your goals with exercise alone.
The key to successful weight loss is to combine walking with diet management.
Calorie Balance for Successful Weight Loss
As mentioned earlier, the basic principle of weight loss is to create a state where “calorie expenditure > calorie intake.”
Walking is a means to increase calorie expenditure, but simultaneously managing calorie intake appropriately is also essential.
For instance, even if a person weighing 70 kg walks briskly (5 km/h) for 1 hour, the calories burned are only about 294 kcal.
If they consume snacks or drinks exceeding 300 kcal after this exercise, the effect of the walking will be offset.
While making efforts to increase calorie expenditure, it is also important to consciously reduce calorie intake.
However, extreme dietary restrictions can lead to nutritional deficiencies and rebound, so it is crucial to aim for a healthy and balanced diet.
First, start by understanding how many calories you consume in a day.
Keeping a food diary can help you identify sources of calories you might be unconsciously overconsuming.
Based on your basal metabolic rate and activity level, calculate the calorie deficit needed for your target weight loss pace and plan how to achieve it through diet and walking.
For example, if you aim for a daily deficit of 500 kcal, you might plan to reduce 300 kcal through diet and burn 200 kcal through walking, setting a goal within a manageable range.
Dietary Balance to Enhance Walking Effects
To maximize the effects of walking and lose weight healthily, the quality of your diet is as important as the quantity.
Aim for a balanced diet.
- Protein: Very important for maintaining and increasing muscle mass.
Actively consume lean protein sources like chicken breast, fish, eggs, and soy products.
Protein is also filling, which can help suppress snacking. - Carbohydrates: Serve as energy sources for walking.
However, consuming too much can lead to excess calories.
Choose complex carbohydrates like brown rice, whole-grain bread, and pasta over white rice and refined bread, as they help regulate blood sugar levels and provide longer-lasting satiety.
Consuming some carbohydrates before exercise can help improve the quality of your walk. - Fats: Are essential nutrients for the body, helping to regulate hormone balance and aid in vitamin absorption.
However, they are high in calories, so be mindful of intake.
Avoid saturated and trans fats found in fried foods and processed items, and consume unsaturated fats found in fish, nuts, and avocados in moderation. - Vitamins and Minerals: Indispensable for smooth metabolic processes in the body.
Since vitamins and minerals are consumed during walking, it is necessary to replenish them consciously.
Consuming a variety of colorful vegetables and fruits ensures intake of various vitamins, minerals, and dietary fiber. - Dietary Fiber: Helps promote satiety and slows down the rise in blood sugar levels.
Actively consume vegetables, fruits, mushrooms, seaweed, and legumes.
Dietary fiber also helps improve gut health, contributing to a healthy body.
Consider the timing of meals before and after walking.
Eating a light, easily digestible meal focused on carbohydrates 1-2 hours before walking can help prevent energy depletion during exercise.
After walking, it is recommended to have a meal combining protein and carbohydrates for muscle repair and recovery.
Focus not just on restricting calories but on consuming a balanced intake of nutrients essential for your body.
Balancing walking with proper diet management is the shortest path to healthy and sustainable weight loss.
Frequently Asked Questions About Walking Weight Loss
Here are answers to common questions people have when trying to lose weight through walking.
Does Walking Reduce Fat in the Abdomen and Thighs?
Targeted fat reduction, or “spot reduction,” is considered very difficult.
In full-body exercises like walking, body fat is burned uniformly throughout the body (or rather, generally, rather than preferentially from areas where fat tends to accumulate due to body type).
Unfortunately, it is difficult to reduce fat specifically in certain areas just by walking.
However, if overall body fat decreases through consistent walking, the fat in areas like the abdomen and thighs, which you might be concerned about, will naturally decrease and become firmer.
Visceral fat, which tends to accumulate around the abdomen, is particularly said to be relatively easy to burn with aerobic exercise like walking.
For thighs, walking provides some muscle stimulation that can lead to a degree of tightening, but if you aim for significant size reduction, combining walking with strength training is likely to be more effective.
Doing lower body strength exercises like squats and lunges increases muscle mass and improves basal metabolism, further boosting fat-burning efficiency.
Walking is an effective exercise for overall health promotion and body fat reduction.
Aim for a balanced firming of the whole body through consistency.
Is Walking the “Key” to Weight Loss?
Walking is a “crucial component” of successful weight loss, but it is not a “magic key” that solves everything on its own.
As mentioned earlier, the most important factor in weight loss is how you create a state where “calorie expenditure > calorie intake.”
Walking is a highly effective means to increase calorie expenditure and offers many benefits for maintaining health and improving physical fitness.
However, even if you put a lot of effort into walking, weight loss will be difficult if you consume more calories than necessary through your diet.
Therefore, it is more accurate to think of walking not as the “key” but as a “powerful tool to open the door to weight loss.”
To use this tool effectively, you must also master the other important tool: “diet management.”
Incorporating walking into your life, consistently making efforts to increase calorie expenditure, and managing calorie intake appropriately through a healthy and balanced diet.
Successfully operating these two wheels is the most certain path to weight loss success.
What are the 3 Cs Essential for Successful Weight Loss? (Consistency, Change, Control)
Experts often cite “the 3 Cs” as crucial elements for successful weight loss.
- Consistency:
No matter how effective a method is, it’s meaningless if you don’t stick with it.
For walking, it’s more effective to walk a little bit every day than to walk for a long time just once a week.
Similarly, diet management is important to continue as a habit, not just a temporary effort.
Consistency is the most fundamental element for maintaining a healthy lifestyle, not just for weight loss. - Change:
When your body gets used to the same exercise, calorie consumption may decrease, or progress may plateau (the plateau phase).
To avoid this, it’s effective to introduce variations in your exercise routine.
For walking, this could mean changing your speed (interval walking), changing your route (incorporating hills), changing the duration, or combining it with other exercises (strength training, jogging, cycling, etc.).
For diet, varying recipes and trying new ingredients can help you stay motivated and continue. - Control:
It is important to objectively grasp and manage your body and behavior.
Specifically, this involves recording changes in your body such as weight, body fat percentage, and waist measurement, recording your diet and calorie intake, and recording your walking time, distance, and speed.
Keeping records makes it easier to see how your efforts are leading to results, which helps maintain motivation.
Also, if you’re not making progress as planned, you can analyze what the problem is and plan corrective actions.
Control acts like a compass towards achieving your goal.
By being mindful of and practicing these three Cs, you can significantly increase your chances of successful walking weight loss.
What is the 6-6-6 Walking Rule?
The “6-6-6 Walking Rule” is not a widely recognized training theory based on scientific evidence, but it is sometimes advocated in some literature and media as a guideline for weight loss and health promotion.
The content varies slightly depending on the proponent, but one example refers to the following rules:
Walk 6 times a week.
Make each walking session 60 minutes long.
Walk at a speed of 6 km/h.
If we assume you practice this “6-6-6 rule,” a person weighing 60 kg would walk at 6 km/h (5.0 METs) for 60 minutes (1 hour).
The calorie expenditure for one session in this case would be 5.0 × 60 kg × 1 hour × 1.05 = 315 kcal.
Doing this 6 times a week results in a weekly walking calorie expenditure of 1890 kcal (315 × 6).
Over a month (4 weeks), this totals 7560 kcal (1890 × 4), meaning you could lose approximately 1 kg (7560 ÷ 7200 ≈ 1.05) of body fat solely through walking.
This is quite a high exercise intensity and frequency goal, and it might be difficult for someone without exercise habits to start with.
Consider it merely a guideline and gradually work towards this level according to your physical fitness and lifestyle, or set your own realistic rules.
For example, start with “3 times a week, 30 minutes, 5 km/h” and prioritize consistency by starting small.
Again, the “6-6-6 Walking Rule” is not a standard scientific guideline but just one of the benchmarks advocated in some circles.
For weight loss, the most important thing is to continue within a manageable range and adhere to the basic principle of creating a calorie deficit.
Scientific Evidence for the Health Benefits of Walking (Citing sources like PMC)
Numerous scientific studies have shown that walking offers a wide range of positive effects on overall health, not just weight loss.
By consulting databases of medical and life science papers such as PubMed Central (PMC), you can find various evidence regarding physical activity, including walking.
Research suggests that regular walking brings about the following health benefits:
- Reduced risk of cardiovascular disease: Walking is expected to stabilize blood pressure, reduce LDL (bad) cholesterol, and increase HDL (good) cholesterol.
Many studies have reported that this slows the progression of atherosclerosis and reduces the risk of heart attack and stroke.
For example, a study published in the Archives of Internal Medicine indicated that higher frequency and intensity of walking were associated with a lower risk of cardiovascular death. - Reduced risk of Type 2 diabetes: Walking improves insulin sensitivity and enhances blood sugar control.
This is expected to reduce the risk of developing Type 2 diabetes.
Walking after meals is particularly effective in suppressing rapid blood sugar spikes. - Maintenance and improvement of bone density: Walking is a weight-bearing exercise that provides adequate stimulation to the bones, helping to maintain and improve bone density.
This contributes to preventing osteoporosis. - Maintenance of muscle strength and physical fitness: Regular walking maintains and improves lower body muscle strength and overall endurance.
This is important for preventing falls in the future and leading an active later life. - Mental health benefits: Aerobic exercise like walking promotes the secretion of neurotransmitters in the brain (such as serotonin and endorphins), which can improve mood, and is expected to reduce stress and anxiety.
Studies also show it can improve sleep quality. - Maintenance of cognitive function: Some studies suggest that regular walking may slow the decline in cognitive function.
Improved blood flow to the brain is thought to be a contributing factor. - Reduced risk of certain cancers: Research also reports that people who exercise regularly have a lower risk of developing certain cancers, such as colon cancer, breast cancer, and endometrial cancer.
As evident from this scientific basis, walking is not just a means to lose weight but a highly valuable activity for maintaining and improving overall health.
By being mindful of these health benefits in addition to your weight loss goal, you can further motivate yourself to continue walking.
Precautions for Successful Walking Weight Loss
To continue walking safely and effectively, there are a few precautions to keep in mind.
Measures to Prevent Injury
Walking is a relatively low-risk exercise for injury, but performing it incorrectly or neglecting preparation can still lead to injuries.
- Choosing appropriate shoes: The most important thing is to wear walking shoes that fit your feet properly.
Choose shoes with good cushioning and ankle support.
Old shoes lose their cushioning, so it is recommended to replace them regularly. - Warm-up and cool-down: Before and after walking, perform light stretches for warm-up and cool-down.
This increases muscle flexibility and reduces the risk of injury.
Pay special attention to stretching your calves, thighs, and around your hip joints. - Maintaining correct form: Being mindful of the correct walking posture described earlier can reduce the strain on your body.
Your form tends to collapse when you get tired, so consciously maintain your posture. - Stay within a manageable range: It’s important not to overdo it when you are not feeling well or experiencing pain in your joints.
Continuing despite pain can worsen the symptoms.
Take a break if necessary or consult a doctor. - Hydration: Especially in hot weather or when walking for a long time, it is necessary to hydrate frequently to prevent dehydration.
Drink a glass of water before walking, and if possible, bring a water bottle with you to drink while walking. - Choosing the walking surface: Walking for a long time solely on hard concrete can put excessive strain on your knees and ankles.
If possible, choose relatively soft surfaces such as dirt paths or asphalt.
Taking these measures allows you to continue walking safely and prevent interruptions due to injury.
How to Overcome a Weight Loss Plateau
Even if your walking weight loss is progressing smoothly, you may reach a “plateau” where your weight or body fat percentage becomes difficult to decrease.
This is often due to your body getting used to the exercise or a slight decrease in basal metabolism.
A plateau is a natural occurrence for anyone, so it’s important to deal with it calmly.
- Vary your exercise routine (Change): This is one of the most effective ways to break through a plateau.
Increase speed or duration: Walk a bit faster or for a longer time than usual to increase overall calorie expenditure.
Incorporate interval walking: Alternating between brisk and normal walking provides different stimulation to your body.
Include hills or stairs: Going up and down increases the load and uses different muscles.
Combine with other exercises: Incorporating exercises other than walking, such as strength training, jogging, or cycling, gives your body new stimuli.
Strength training, in particular, helps maintain and improve basal metabolism and is effective for breaking through plateaus. - Review your diet (Control): A plateau might be a sign that you are unconsciously increasing your food intake or that your calorie balance is not negative.
Resume or detail your food diary: Get an accurate understanding of what and how much you are eating, and readjust calorie intake if necessary.
Review nutritional balance: Check if you are getting enough protein, if you are eating too many processed foods, etc., and strive for a balanced diet.
Consider a “cheat day” (cautiously): Some believe that having a day to eat whatever you like, perhaps once a week, can relieve mental stress and stimulate a stalled metabolism.
However, this is for advanced individuals, and if done incorrectly, it can lead to rebound, so it’s generally better to avoid it or do it very carefully. - Get enough rest and sleep: Quality sleep is essential for recovering from exercise fatigue and regulating hormone balance.
Lack of sleep can increase appetite-stimulating hormones and potentially slow down metabolism. - Manage stress: Stress is also an enemy of weight loss.
While walking itself helps relieve stress, incorporating other hobbies and relaxation techniques can also help you refresh mentally and physically. - Re-evaluate your goals: Even if your weight doesn’t drop, focus on other changes such as decreased body fat percentage, improved body firmness, or increased physical fitness, and set small goals to maintain motivation.
A plateau doesn’t last forever.
Trying these methods and continuing patiently is key to overcoming a plateau.
Walking Weight Loss Summary and Next Steps
In this article, we provided comprehensive information about walking for weight loss, from why it’s effective to practical methods, goal setting, the relationship with diet, frequently asked questions, scientific evidence, and precautions.
Walking is a wonderful exercise that is easy to start yet offers numerous health benefits, including burning body fat, improving metabolism, reducing the risk of cardiovascular disease, and stabilizing mental health.
If you have a clear weight loss goal, paying attention to duration, speed, frequency, and correct form, rather than just walking aimlessly, is key to maximizing effectiveness.
Aim for a brisk pace, 30 minutes or more per session, 3-5 times a week, as a guideline.
However, walking alone has limitations for weight loss.
For successful weight loss, both increasing calorie expenditure through walking and managing calorie intake through a healthy and balanced diet are indispensable.
Always be mindful of creating a calorie deficit and strive for a balanced diet with appropriate macronutrient distribution.
Furthermore, to succeed in weight loss, it is important to be aware of the 3 Cs: Consistency, Change, and Control.
By being consistent, you will see results; by adding variation to your exercise routine, you can overcome plateaus; and by monitoring changes in your body and your behavior, you can systematically move closer to your goal.
Taking measures to prevent injury and continuing within a manageable range are also very important.
If you hit a plateau, it’s a sign that your body has adapted.
Introduce changes in your exercise and diet to overcome it.
So, why not start walking for weight loss today?
It requires almost no special preparation.
Begin with a small step, like “walking around the neighborhood for 15 minutes.”
As you get used to it, gradually increase the duration and speed, and try interval walking or hill walking.
Walking can be a powerful ally in achieving your health and ideal body shape.
By being consistent, you will surely experience wonderful changes.
Disclaimer: This article is intended for general informational purposes only and does not constitute medical advice.
If you have health concerns or existing medical conditions, please consult with a doctor or healthcare professional before starting any new exercise program, including walking, or diet restrictions.
We do not assume any responsibility for actions taken based on the information in this article.
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