“Walking is an excellent starter activity, especially for anyone who has been inactive.” “What this shows is that even a short walk each day is enough to make significant changes to your body fat, blood pressure, and even cholesterol level,” says Chapman, and Sacerdoti agrees. Chapman says: “An energy-restricted diet means the same thing as being in a calorie deficit, so this shows that walking could speed up the weight loss process when in a calorie deficit.” How much walking do you need to do for it to be an effective weight loss tool?Ī study by the International Journal of Obesity and Related Metabolic Disorders (opens in new tab) found that in two groups of women who walked 30 minutes a day or 60 minutes daily, both groups had ‘similar and significant beneficial changes’ in their health-related variables (i.e. If you are burning calories by walking, you won’t need to overly restrict your diet, which means you’re more likely to be successful in losing weight long term.”Ī study published in the Journal of Nutrition (opens in new tab) found that ‘moderate walking enhances the effects of an energy-restricted diet on fat mass loss’. In general, you do need to be in a calorie deficit in order to lose weight. “Because walking is a more comfortable exercise than running or High Intensity Interval Training (HIIT), many individuals will be more likely to keep up the habit. As a general rule, you will burn more calories if your heart rate is higher, and someone who is less fit will generally have a higher heart rate and therefore burn more calories. “The amount of calories you burn will depend on your personal stats such as your height, body weight, body fat percentage, and how briskly you walk. “Walking is one of the best methods for losing weight, as it is low impact meaning there is less stress on the joints and therefore lower risk of injury,” says Lily Chapman nutritionist for P3RFORM (opens in new tab).
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