• Autumn Bates, CCN, MS

Walk This Much And This Fast to Lose Weight

Updated: May 27, 2020

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is walking good for weight loss - autumn elle nutrition

It's no secret that I'm a big fan of walking. It has helped to lower my anxiety levels (thank you negative ions), balance my cortisol and switch up my workout routine. A sneaky thing that I didn't expect walking to do? Lower my body fat percentage. 


I've discussed this strange concept with my Walking vs. Running video below.



But exactly how much and how quickly do you need to walk to see these fat burning benefits??


According to one 2002 study with overweight premenopausal women, scientists found benefits at adding in 30 minutes 5 times per week and 60 minutes 5 times per week - both groups lost significant amounts of weight in a 3 month period of time. 


Another study compared those living in cities who walk for their commute vs. those in suburban environments who drive to work. Turns out, those living in the city had significantly lower rates of obesity.


So what's the magic number and pace that researchers are finding achieves the greatest weight loss benefits? Here are 3 findings that I have boiled the research down to for you:


is walking good for weight loss

1. Walk Fast

The science is pretty clear on this concept - walking is great, but walking faster is better. How fast exactly? Aim to hit between 100-120 steps per minute. Time yourself and count how many steps you're currently getting to see if you're close to this number. If not, set your goal to hit 100 steps per minute first! 

Pssst - this isn't to say that faster is ALWAYS better. Case in point, running is not necessarily better than walking. Get the deets HERE.


2. Add 2-4 miles per day of walking

As we found with the 2002 study, there is no magic number of steps to achieve weight loss. All we know is that the more you can walk, the better results you'll achieve. Most studies suggest aiming for 2-4 miles per day of walking. However, I have found the greatest fat loss and stress reducing benefits at 5-7 miles per day. If you're no where near this number just yet, don't worry! Start small. Figure out what your'e currently walking per day and add .5 miles each week until you reach your goal. 


3. Include stairs

Scientists have found that including at least 8 flights of stairs helps to improve your cardiopulmonary function. Take the stairs whenever you come across them to throw some variety into your walking routine.


Start your day on the (literal) right foot and get walking! And don't forget to sign up for the weekly AEN Newsletter HERE to stay in the loop on how to best achieve your wellness DREAMS!


Your Nutritionist, 

Autumn



is walking good for weight loss

Autumn Elle Nutrition

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