Home Diet & Weight Loss How Much Walking Do You Need To Lose Weight?

How Much Walking Do You Need To Lose Weight?


Most people don’t think much of it, but walking is really one of the best physical activities. It will help you lose weight, while keeping your overall health in check. If you do it correctly, you can lose up to a pound a week, which is certainly more than you’d really lose with a diet and hitting the gym.

Walking for weight loss

Weight loss with walking depends on two things – our weight and the pace we’re walking at. The average walking speed burns 400 calories per hour – increase this and you’ll be able to burn even more. Get a pedometer in order to track your goals and burn more fat.


According to experts from the American Medical Association, a pedometer can indeed help you lose weight. You can put it on your collar to count your steps and track your goals easier. Pedometers can also measure lost weight, so they’re the ideal companion to walking.

How much should you walk to lose weight?

It depends on your pace – usually, we lose 100 calories per mile, but that can be adjusted. Here’s a pattern:

  • 100 calories = 1 mile = 200 steps
  • 1 pound = 3500 calories
  • 500 calories = pound per week of weight loss = 10 000 steps

How to make walking more interesting

The only problem with walking is that it can get boring after a while. Luckily, you can make it more interesting in different ways. Get a friend to do it with you, or just listen to your favorite music on the headphones. Change routes often as well, and you’ll never be bored by it.

If you really want to lose weight, you need to make walking into a habit. Besides talking 30-minute walks every day, you should also start walking to work, or at least park a few blocks away. Take the stairs, avoid getting a cab and walk your kids to and from school in order to boost your metabolism and start losing weight properly.



  1. I need to loose weight, I’m 1.51meter. 110kg short of breath, knee problem, etc, etc…. I need advise, cannot afford expensive gyms and food😕

  2. Rita, one step at a time. Start simple and don’t expect too much of yourself. Trust me, when I first started walking, five minutes was all I could manage, but today…, I walked 4 miles, most of it uphill. Just do it, was my mantra every morning. You got this.

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