• Autumn Bates, CCN, MS

Walk This Much And This Fast to Lose Weight

Updated: May 27, 2020

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This past Monday, I sent an email that has quickly become my most popular email yet. Today I'm sharing that email with you so that you can get the deets too!

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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:

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 Elle Nutrition

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Manhattan Beach, CA



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This content (on www.autumnellenutrition.com and in marketing emails from Autumn Elle Nutrition) is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors, nutritionists and/or qualified health professionals regarding specific health questions. Neither Autumn Elle Nutrition nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

© 2020 by Autumn Bates, CCN

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