Walking for Weight Loss

How to Use Walking for Weight Loss

I’m sure you’ve heard it before, if you want to lose weight, you must incorporate cardio, cardio, cardio, cardio. Did I mention cardio?

Ok, ok, enough of that.

Walking for Weight Loss

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Seriously though, cardio doesn’t only have to be running, biking, jogging, etc. Did you know that walking is an excellent way to lose weight and can still be considered a lighter form of cardio?

Now don’t get me wrong, walking isn’t going to be your weight loss savior. Although, it can be a HUGE contributor to your weight loss goals when integrated appropriately.

Some great advantages of walking are:

  • Fat Burning Potential
  • Stress Reducer
  • Burns Calories
  • Helps Preserve Lean Muscle
  • And many more…

So, let’s cover how to use walking for weight loss.

1. Walking For Weight Loss: Great Fat Burning Potential

If you are going to eat poorly, and try to justify this by going for a walk, you are not approaching this correctly. Walking has the POTENTIAL to aid in fat burning if you are eating CORRECTLY. Say that again with me, you need to EAT CORRECTLY.

Walking alone doesn’t get your heart rate up high enough to use carbohydrates for energy, so your body is going to have no choice but to pull its energy from fat.  

One study showed that women who walked 60 minutes on a calorie deficit up to 5 times a week for 3 months shrank their waistline by 1.5 extra inches and lost 1.3% more fat than the diet-only group.(source)

2. Improves Your Mood

Physical activity, in general, has been shown to improve your mood, relieve stress and anxiety. In fact, it does this by improving your brains sensitivity to serotonin and norepinephrine. The hormones help alleviate feelings of depression and help trigger the release of endorphins, which essentially make you feel happy. (source)

Walking is a great tool to use because some forms of physical activity have been shown to be too much for some people. The end result, they stop doing the activity.

3. Preserves Lean Muscle 

This is one of the main reasons I love walking.

I’ve been a victim of excessive cardio having a catabolic (break down of muscle) effect on my weight loss goals. This was particularly counterproductive for me when I was still actively doing bodybuilding.

Regardless of whether your bodybuilding or not, you want to hold on to lean muscle tissue. The more lean muscle mass you have on your body, the higher your metabolic rate (calories you burn at rest) continues to be.

Remember that I mentioned that walking uses fat for energy, this is the main reason why walking helps retain lean muscle. If you were doing an activity such as running, running gets your heart rate high enough to force your body to utilize carbohydrates for energy. When your body runs out of glycogen (carbohydrates), the first place it’s going to take energy from is from your muscles.

4. Walking Helps Keep Weight Off 

Have you ever watched the biggest loser?

How many of those contestants gained their weight back? The answer is too many!

Maintaining a regular exercise routine can help you keep off the weight you’ve lost. (source)

Walking is a great form of exercise because of how much easier it is compared to other forms of strenuous exercise. In turn, this leads to an improved mood, increasing the likely-hood that you will continue your exercise routine.

Remember, the best exercise routine is the one you actually stick to!

5. Less Stressful on The Joints Compared to Running

For example, if you weigh 200 pounds and jog at 4 mph for roughly an hour, you will burn around 900 calories and putting around 2000 pounds of weight-related stress on your legs and joints.

Let’s compare this same person, only this time only walking at 3 mph. They would burn roughly 540 calories, but only be putting 900 pounds of weight-related stress on the legs and joints. THAT’S LESS THAN HALF THE AMOUNT WEIGHT-RELATED STRESS PUT ON THE JOINTS!

Let’s have this same person speed walk at 4 mph. They would burn roughly 750 calories and the stress would remain the same as walking at the other speed. This is a much better option for people who are over 200 lbs.

6.Walking Can Help You Live Longer

A study done by the American Cancer Society found that people who participated in walking for as little as 2 hours per week had a 20% lower mortality risk compared to those who were not active at all.

Bottom line, walking helps you live longer, even if you only do a little bit each week.

Regardless of what time of the year it is, you should always make time for walking. If it’s too cold outside, take a drive to your local mall and get your exercise in there.

Here are some tips to get you motivated and use walking for weight loss:

1. Grab a cup of joe or green tea before going for a walk

This will help boost your energy and get you a little more pumped before your walk. Just make sure to bring a water with you so you don’t get dehydrated.

2. Grab your phone or iPod

 You can listen to your favorite tunes, or for me sometimes it’s the occasional webinar. This always makes a walk more enjoyable, plus who doesn’t like music?

3. Don’t Use the Weather as An Excuse 

Regardless of what time of the year it is, you should always make time for walking. If it’s too cold outside, take a drive to your local mall and get your exercise in there.

As you can see, walking for weight loss is achievable, you just have to utilize it correctly. As I said before, no matter how much walking you do, it won’t have much of an effect for weight loss if you aren’t eating correctly. This is why it is important to have a well-balanced nutrition plan combined with a good exercise routine!

If you enjoyed this article, then you’re going to love the HealthyFITNESS Fat Loss Challenge! 

We outline walking as one of the main concepts for helping you achieve quick weight loss!

During the challenge, you can also expect to lose anywhere from 10-21 pounds in just 28 days!

If you’re ready to FINALLY get the body you have always wanted, this is your BEST option!

Click here to get started with your HealthyFITNESS Fat Loss Challenge today!

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