How much do you need to walk every day in order to lose weight? Today, we're diving into the specific details of walking for weight loss.
How Much You Need To Walk To Lose Weight
The "golden rule" of 10,000 steps per day is a bit of a myth. In reality, there aren't studies backing up the iconic 10k step goal. However, there is research around different walking schedules and weight loss. For example, one study found that incorporating a 50-70 minute walk three days per week caused study participants to lose weight (specifically around the belly) and improve insulin sensitivity.(1)
Can You Lose Weight By Walking 30 Minutes Per Day?
What the studies on walking for weight loss are showing is that walking appears to help reduce belly fat while also making the body more insulin sensitive.(1) Insulin is our storing hormone and when we're more insulin sensitive, it's easier for the body to shift back into a fat burning state. This is true for nearly every type of exercise. When we contract our muscles (whether it be from walking, strength training, swimming or HIIT), it helps the muscles to become more insulin sensitive.(2)
If you currently are not incorporating any walking or exercise, adding 30 minutes of walking in per day can help break up the sedentary moments of the day and aid in the muscles becoming more insulin sensitive.
How Much Do You Need To Walk To Lose 20 Pounds?
The minimum length to start with if you're looking to achieve a weight loss goal with walking is 30 minutes total per day. This is what the majority of studies on walking for weight loss have been finding to be useful for tapping into fat loss. With walking, you don't have to worry as much about "over training" the way you do with other exercises. Because walking is a lower intensity exercise, it can be difficult to over do it. So starting off with a 30 minute walk per day then adding a few 5-10 minute walks in throughout the day is a great place to begin.
Of course, if you have an injury or you're limited due to other factors, it's important to work with where you're at and what your body is comfortable with.
Walking is a great tool for weight loss, however just incorporating walking will not lead to long term weight loss. You can check out my 5 easy tips to lose 20 pounds with this video HERE.
Don't miss the best fat burning walking schedule with my video below.
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Autumn
Autumn Elle Nutrition