Walking: One of the Effective Weight Loss Strategies

Is Walking Good For Weight Loss
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Are you considering walking to lose weight but still wondering if walking is good for weight loss?

Walking is often considered the easiest and a cost-effective exercise a person can do. Regular walking has several health benefits and one of them is weight loss. Many people walk regularly to maintain a healthy weight.

While walking helps you lose weight, you must understand how you can benefit the most by walking. In this article, we will understand how you can benefit from walking.

Is walking good for weight loss?

Yes, walking can be a very effective way to weight loss. Walking is a low-impact aerobic activity that can help you to lose weight by burning calories. Apart from facilitating weight loss, walking improves cardiovascular health, and boosts your metabolism. 

While walking is a good exercise, the number of calories burned during a walk will depend on various factors like:

  • Your weight, 
  • Walking speed,
  • The terrain, and 
  • Duration
  • Lower body joint pain 
  • Spine complains

A brisk walk for 30 minutes can burn >150 calories, and if you increase the intensity or duration, you can burn even more calories.

Walking is a great exercise for people who are looking to lose weight. However, only walking might not contribute to weight loss. Only when it’s combined with strength training will walking result in weight loss.

Also, along with walking and strength training, factors like your diet, stress management and sleep also play a crucial role in managing weight.

What Are The Benefits Of Walking?

Walking is a low-impact exercise that helps you lose weight without letting you strain too much. Besides weight loss by walking the other health benefits of walking are: 

1) Reduces the risk of developing lifestyle disorders

Regular walking reduces your risk of developing several health conditions like hypertension, type 2 diabetes, and obesity. 

2) Improves cardiovascular health

Walking is good for the heart and lungs. Brisk walking improves blood circulation and reduces the risk of heart disease and stroke. 

3) Boosts Mood

Walking helps to boost the mood and removes negative thoughts. It also helps in reducing stress, anxiety, and depression.  Walking releases endorphins & enkephalins which are happy hormones that help in boosting mood & positivity

4) Strengthens the calf muscles

Walking helps to strengthen and tone your calf muscles.  Walking uphill usually helps to strengthen the calf muscles. 

5) Helps you get Vitamin D

 Walking in the morning can make your bones strong as you get vitamin D from the sunlight.

6) Improves sleep quality

Walking helps in improving sleep quality. Studies indicate that walking helps you to fall asleep quickly with improved sleep quality.

How much walking is needed for weight loss?

Walking is one of the most preferred exercises for weight loss. However, the amount of walking needed for weight loss depends on several factors, including:

1) Your current weight

2) Fitness level

3) Diet

4) Overall health

Generally, it is recommended to walk for at least half an hour every day. However, if you are aiming to achieve weight loss by walking, you may need to increase the duration or intensity of the walking sessions. 

You can start moderate-intensity walking for 30 minutes on most days of the week. However, as you become more confident and comfortable you can gradually increase the duration or intensity of your walks.

Brisk walking for weight loss on an uphill can help you lose more calories. However, it is not recommended to start brisk walking uphill abruptly.

On the other hand, it’s also important to keep in mind that walking for weight loss is not just about exercise. Other factors like diet, stress, and sleep also affect your weight loss journey.

Creating a calorie deficit by consuming fewer calories than you burn can help you lose weight. While walking can help burn calories, it’s important to pay attention to your diet and make healthy food choices.

While walking has helped several people to lose weight Additionally, it’s important to note that while walking can be a great way to improve overall health and aid in weight loss, it may not be the most effective way to lose weight for everyone.

Some individuals may need to incorporate more intense forms of exercise or strength training to see significant weight loss results. Consulting with a healthcare provider or a qualified fitness professional can help you create a personalized exercise and weight loss plan.

No more postponing exercise plans.

We have a weight loss solution that is just right for you

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Which walk is best for weight loss?

Walking is a low-intensity workout that can help with weight loss As it is a low-impact exercise it can help in burning calories while increasing cardiovascular fitness. However, certain types of walking may be more effective for weight loss than others.

1) Brisk walking

Brisk walking involves walking at a faster pace. During brisk walking, your heart rate is elevated and you breathe harder. The increased heart rate helps you burn more calories than walking slowly.

2) Interval walking

Interval walking is a term used to describe the walking style that involves alternating between periods of fast walking and slow walking or rest. This type of walking can help increase your heart rate and burn more calories.

3) Uphill walking 

Walking uphill helps in increasing the intensity of your workout and burns more calories than you would have burned while walking on a flat surface.

4) Walking with weights

Carrying weights while walking can add resistance and increase the number of calories burned.

Weight loss ultimately comes down to creating a calorie deficit, which can be achieved through a combination of exercise and a healthy diet.


Including walking as a part of your weight loss plan is definitely a good idea. However, remember that walking alone cannot contribute to weight loss majorly. It has to be combined with the right intensity of strength training exercises. Only when these two forms of exercises are combined can it help you lose weight effectively.

If you too are trying to shed those extra kilos but are unable to attain it do not feel disheartened, Fitterefly’s scientific weight loss program can help you – and no fad diets or tough exercises – just simple doable exercises that can help you not just for weight loss but will take care of your overall well-being. 

If you wish to learn more about our weight loss program please reach out to us, we will be more than happy to help you with a free consultation with our program advisor.

- By Fitterfly Health-Team
No more postponing exercise plans.

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