The Walking Weight Loss Plan: How To Lose Weight by Walking

The Walking Weight Loss Plan: How to Lose Weight by Walking

Are you looking for a way to lose weight that doesn’t involve hours in the gym? If so, walking might be the answer for you! Walking for weight loss is a great way to get in shape and lose weight without putting too much stress on your body. In this blog post, we will discuss how walking can help you achieve your weight loss goals. We will also provide a walking weight loss plan that you can follow to see results!

Walking For Weight Loss

Here are 8 ways walking help in weight loss:

Burning Calories

Walking is a great way to burn calories as it is a low-impact exercise that puts minimal strain on your joints and muscles. Aim to walk at least 30 minutes a day, five days a week for best results. One study found that walking for just 30 minutes a day can help you lose up to 5 pounds in a month. Similarly, another study found that walking for an hour a day can result in up to 8 pounds of weight loss in one month. Furthermore, walking can be done anywhere, so it’s a great way to fit exercise into your daily routine. Intensity can also be adjusted to meet your fitness goals.

Building Muscle

Walking can also help to build muscle. As you walk, your muscles contract and exert force against the ground as you move forward. This helps to strengthen and tone your muscles, as well as provides an aerobic workout that can help with weight loss. Studies have shown that walking can help to increase muscle mass in the lower body, which can lead to increased metabolism and increased calorie burning. Moreover, as we got older, our muscle mass naturally decreases, so walking can help to maintain or even increase muscle mass.

Reduced Appetite

Walking can also help to reduce your appetite. Studies have shown that the act of walking can help to suppress hunger hormones, which in turn can lead to decreased caloric intake and weight loss. Furthermore, walking can help to improve mood and reduce stress levels, both of which can lead to reduced cravings for unhealthy foods.

Improved Cardiovascular Health

As with any form of exercise, walking can help to improve overall cardiovascular health. Improved cardiovascular health means that your heart is able to pump blood more efficiently, which can lead to improved energy and decreased risk of heart disease. Studies have shown that walking for just 30 minutes a day can lead to lowered blood pressure and improved cholesterol levels. Additionally, walking helps to increase the amount of oxygen in your blood, which can lead to improved energy levels and increased calorie burning.

Improved Metabolism

Walking can also help to improve your metabolism, which means you can burn more calories even when at rest. Studies have shown that walking for just 30 minutes a day can lead to improved metabolism, which can help with weight loss and maintenance. Additionally, walking has been found to help regulate blood sugar levels, which can be beneficial for those who suffer from type 2 diabetes.

Improved Mood

Walking can help to improve overall mood. Walking releases endorphins which are the body’s natural feel-good hormones. Studies have found that regular walking can help to lower stress levels and increase happiness. This can lead to improved energy levels and decreased stress. Additionally, walking can provide a sense of accomplishment as you reach your fitness goals, which can further boost self-confidence and motivation.

Reduced Belly Fat

Studies have shown that walking can help to reduce belly fat, which is one of the most dangerous types of fat. Abdominal fat has been linked to an increased risk of heart disease and type 2 diabetes. Regular walking can help to reduce belly fat and improve overall health. What’s more, walking is a low-impact exercise, so it can be done by almost anyone.

Improved Balance

Walking can help to improve balance and coordination. As you walk, your body learns to adjust itself to maintain an upright position and keep you steady. This can help to improve balance and coordination, which is especially important as we age. Improved balance can also help you to avoid falls and injuries. Balance helps in exercises which further helps to reduce other complications.

How Much Should I Walk A Day To Lose Weight?

How Much Should I Walk A Day To Lose Weight?The amount of walking you should do to lose weight depends on your goals and your current fitness level. A general recommendation is to walk for at least 30 minutes each day. Set a goal to work up to walking for 45-60 minutes at least 5 days a week. You can start with shorter walks and gradually increase the time and intensity as your fitness level improves.

In addition, it is important to make sure you are eating a balanced diet that is low in calories but high in nutrients. Eating a healthy diet can help you to maximize the benefits of walking for weight loss.

What Is A Good Walking Speed For Weight Loss?

What Is A Good Walking Speed For Weight Loss?The best walking speed for weight loss is a brisk pace that gets your heart rate up and keeps it there. A good rule of thumb is to walk at a 4-4.5 mph (6.4-7.2 km/h) pace for 30 minutes per day, 5 days a week. This will help you to burn enough calories and create a calorie deficit to help you lose weight. Additionally, this brisk pace will also improve cardiovascular health and help to reduce stress levels.

Walking Weight Loss Plan

In order to successfully use walking for weight loss, you will need to have a plan. Set realistic goals and create a schedule that works for you. Given below is a sample walking weight loss plan:

  • Begin with a five-minute warm-up. This could include stretching, or light jogging to get your blood flowing.
  • Walk at a moderate-to-fast pace for 30 minutes, five days a week. This can be divided into three ten-minute walks or two fifteen-minute walks.
  • Increase your walking time and/or speed gradually over the weeks as you build up stamina and endurance.
  • Cool down with a five-minute stretch or walk at a slower pace.
  • Make sure to drink plenty of water before, during, and after your walks.
  • Aim to increase the intensity of your workout as you gain fitness and endurance by adding short bursts of jogging or walking up hills.

By following this plan and committing to your goals, you can successfully use walking to lose weight, improve your overall health, and reduce stress levels. So get out there and start moving!

Factors That Influence How Fast You Will Lose Weight

Here are few factors that influence how fast a person is likely to lose weight

Weight And Gender

Weight and gender are two major influences on how quickly a person will lose weight. People with higher body mass indexes (BMIs) tend to have an advantage when it comes to losing weight quickly because their bodies are better able to process food. Additionally, men typically have an easier time reducing their body fat percentage than women do due to their higher muscle mass, which helps them burn more calories.

Diet And Exercise

The foods that you eat can have a major impact on how quickly you’ll lose weight. Eating healthier meals that are low in refined carbohydrates and sugars will help you to shed those extra pounds faster than if you were eating mostly processed foods or fast food. In addition, getting regular exercise is essential to supporting your body’s metabolism and burning more calories. Both aerobic and strength-training exercises can help with this process by increasing your muscle mass, which in turn increases the rate at which your body burns through energy stores such as fat.

Lifestyle Habits

Your lifestyle habits play an important role in how quickly you lose weight. Stressful situations can cause the body to produce cortisol, a hormone that encourages fat storage. Additionally, inadequate sleep has been linked to increased hunger and cravings for unhealthy foods. Habits such as smoking cigarettes or drinking alcohol can also affect your ability to lose weight quickly, as they often lead to higher calorie consumption and slower metabolic rates.


Your genetics also play a significant role in how fast you will lose weight. Some people may have inherited genes from their parents which make it easier for them to burn calories than others. On the other hand, some individuals may find it more difficult due to genetic predispositions for slower metabolisms or an inability to properly process certain nutrients. It is important to understand your own unique biological makeup so that you can adjust your diet and exercise accordingly.

Overall, there are many factors that can influence how quickly you will lose weight. It is important to take into account both diet and lifestyle habits in addition to biological influences such as gender and genetics. By making these changes, you can maximize your chances for successful weight loss.


Walking is a great way to improve your overall health and well-being. It can lead to improved energy levels, improved cardiovascular health, increased metabolism, and decreased stress levels. Additionally, it can help to reduce belly fat and improve balance and coordination. By following a walking plan that works for you and committing to your goals, you can successfully use walking to reach your weight loss goals.

Consider contacting FitMantra for additional information on nutrition and fitness. You can also get in touch with their nutrition experts through our online nutrition counseling, who can guide you through the process and help you achieve your fitness goals. You can also lose weight with the help of our weight loss program. Download our Fitness app on  Android to learn more about us.

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