How much you should walk to start losing weight

Walking is a simple and effective way to incorporate physical activity into your daily routine, and it can be a great starting point for weight loss. While the amount of walking needed to shed pounds varies from person to person, there are general guidelines that can help you get started on your weight loss journey. In this article, we’ll explore how much you should walk to start losing weight and provide tips to make your walking routine effective.

The Basics of Weight Loss

Before diving into the specifics of walking for weight loss, it’s important to understand the fundamental concept of weight loss. To lose weight, you need to create a calorie deficit, which means you burn more calories than you consume. This deficit can be achieved through a combination of dietary changes and increased physical activity, such as walking.

The Role of Walking in Weight Loss

Walking is an excellent low-impact exercise that can help you burn calories, improve cardiovascular health, and boost your metabolism. The key to effective weight loss through walking lies in consistency, duration, and intensity.

How Much Should You Walk?

The amount of walking needed to start losing weight can vary depending on several factors, including your current fitness level, age, and weight loss goals. However, a general guideline is to aim for at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, per week. This translates to about 30 minutes of walking on most days of the week.

To achieve more significant weight loss or maintain a healthy weight, you may need to increase the duration or intensity of your walks. Here are some recommendations based on your weight loss goals:

1. To Maintain Current Weight:

If you want to maintain your current weight, aim for at least 150 minutes of moderate-intensity walking per week, as mentioned above. This level of activity helps prevent weight gain and promotes overall health.

2. To Lose Weight Gradually:

For gradual weight loss, increase your walking time to 300 minutes (5 hours) per week. This equates to about 60 minutes of walking on most days. Gradual weight loss is sustainable and can lead to long-term success.

3. To Accelerate Weight Loss:

If you want to accelerate your weight loss, consider walking for 60 minutes or more per day. Increasing both the duration and intensity of your walks can help you burn more calories and shed pounds more quickly.

Tips for Effective Weight Loss Walking:

  1. Maintain a Brisk Pace: Aim for a brisk walking pace that raises your heart rate and makes you slightly breathless but still able to hold a conversation.
  2. Incorporate Intervals: Mix in short bursts of faster walking or uphill walking to increase the intensity of your workout and burn more calories.
  3. Stay Consistent: Consistency is key to successful weight loss. Make walking a daily habit and schedule it into your routine.
  4. Monitor Your Progress: Keep track of your steps, distance, and time with a fitness tracker or smartphone app. This can help you set and achieve goals.
  5. Pair with a Healthy Diet: While walking is essential for weight loss, it should be complemented with a balanced and calorie-controlled diet for the best results.
  6. Stay Hydrated: Drink plenty of water before, during, and after your walks to stay hydrated and support your body’s functions.


Walking can be an effective way to start losing weight and improve your overall health. The amount of walking you should do depends on your weight loss goals, but as a general guideline, aim for at least 150 minutes of moderate-intensity walking per week. Remember that weight loss is a gradual process, and consistency is key. By incorporating regular walking into your routine and making healthy dietary choices, you can achieve your weight loss goals and enjoy the many benefits of an active lifestyle.

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