Walking for Weight Loss: Stepping Towards a Healthier You

One small step for weight loss, one giant leap to healthy living

Managing your metabolism often goes hand-in-hand with managing your lifestyle. Simply put, daily routine changes, such as eating well and integrating physical activity can often impact how your body processes and balances energy. 

Walking, a simple and natural activity rooted in our history, has gained widespread recognition for its benefits in weight management and overall health.

When you walk, your body uses oxygen to burn fat and engages different muscles, boosting your metabolism and helping you achieve a better body composition.

But walking's advantages go beyond burning calories—it also improves your cardiovascular fitness, helps regulate blood sugar levels, and enhances your mental well-being.

In one study (1), researchers found that even mild physical activity, such as regular daily walking, is an effective way of preventing metabolic syndrome in the adult population. 

In this article, we’ll delve into the science behind walking for weight loss, understanding its physiological impact and provide practical tips, and motivational nudges to keep you moving forward. 

• Can you lose weight by walking
• How many steps a day to lose weight?
• Walking is a good exercise - 5 tips to integrate
• Benefits of walking

So, let's embark on this journey together, one step at a time, to a healthier you.

The Science Behind Walking for Weight Loss

Walking is the most common physical activity among adults, and an accessible form of moderate physical activity particularly relevant for the obese, which are less likely to perform vigorous physical activity.

According to a 2014 study (2) published in the Journal of Exercise Nutrition & Biochemistry, walking can lead to a modest decrease in body mass index (BMI) and body weight, even without diet changes.

Researchers conducted a study (2) on the effect of walking exercise on various parameters in obese women and found that walking helps burn fat and reduces the waist circumference of these women. The walking schedule was 50-70 minutes, three days every week for twelve weeks.

The exercise group had significant reductions in both subcutaneous and visceral adiposity, and the control group had no significant changes in those parameters.

However, the most effective form of exercise is the one you can commit to regularly. All forms of physical activity can enhance metabolic health. Today we’re looking at walking, but a workout regime that you enjoy and will stick to will be more advantageous for you.  

Can You Lose Weight By Walking?

Inactivity is a risk factor for many metabolic health conditions, such as obesity, hypertension, and diabetes mellitus. Walking helps you get out of a state of inactivity and increase calories burnt. 

To shed those extra pounds through walking, aim to maintain a moderate pace for at least 30 minutes, five days a week. Nevertheless, picking up the pace and extending the duration of your walks can offer enhanced results. When targeting weight loss, a walk that makes your heart beat faster, and your breath quicken is far more beneficial than a leisurely amble.

Pick up the pace

While brisk walking can yield improved outcomes, it's perfectly fine to start at a pace that matches your current fitness abilities. This research paper suggests that the faster the walking pace (a brisk 3 mph or faster), the greater the health benefits (2). Setting goals that are beyond your reach may lead to disappointment, particularly in terms of weight loss.

Make it part of a healthy lifestyle 

Achieving and maintaining an optimal weight is a lifelong commitment that involves sustainable lifestyle modifications. This entails consuming a balanced, nutrient-rich diet, getting quality sleep of 7-9 hours, managing stress, and participating in regular physical activity.

Healthy food choices coupled with increased physical activity will influence your caloric balance, or the amount of calories required to maintain your weight. In order to lose weight, you need to establish a caloric deficit either by consuming fewer calories, expending more calories through physical activity, or a combination of both.

Spending just a few minutes walking every day can help boost your metabolism, physical performance, strengthen your bones, and increase your muscle power and endurance. 

Walking at high intensity also engages your core muscles, effectively burning abdominal fat.

How many steps a day to lose weight?

We’ve all heard of the 10,000-step goal at some point in our lives. This study (3) shows that walking 10,000 steps per day, with approximately 3,500 of these steps performed at a moderate-to-vigorous intensity and in bouts of at least 10 continuous minutes, is associated with enhanced 18-month weight loss in response to a behavioral intervention in adults.

While the discussion around the amount of steps continues, the optimal number will differ for each individual. The CDC stands by the motto that "move more and sit less" holds true for everyone. 

Aiming for 10,000 steps or more is fine, as long as it doesn't become demotivating or make lesser amounts seem insufficient. It's important to listen to your body, push it within healthy limits, and take pride in what it can achieve.

While you’re getting your steps in, you still have to watch what you eat and ensure it suits your body and health goals. Knowing what to eat and when is a necessary process to go through to lose weight. It involves a series of assessments such as your needs, health goals, current health status, and other lifestyle factors. 

With a personalized nutritional plan tailored to your body's needs, you’re better equipped to optimize your nutrient intake, ensuring you get all the nutrients to support your metabolic health. 

Walking is a Good Exercise - 5 Tips for Integrating it into Your Daily Routines

Walking is a regular activity, but sometimes we don't get enough due to our schedules or work structure. You should get at least 30 minutes of walking without stopping in a day. This might be a nut to crack, but pull out a pair of comfortable trainers and grab onto these tips from our Lumen Metabolic Coaches: 

• Take the Stairs: Whenever possible, opt for the stairs instead of the elevator. This not only increases your step count but also boosts your heart rate, helping you burn more calories.

• Park Further Away: When running errands or going to work, park your car further away from your destination. The extra steps to and from your vehicle can add up over time.

• Set a Timer: If you're working at a desk all day, set a timer to remind yourself to get up and walk around every hour. This can help to break up long periods of sitting, which is beneficial for your overall health.

• Walk and Talk: If you're in the habit of catching up with friends over the phone, why not turn those calls into walking opportunities? You can chat while walking around your neighborhood or even pacing in your home.

• Family Walks: Make walking a family affair. After dinner, instead of settling down in front of the TV, encourage everyone to go for a walk. This is a great way to spend quality time together while also getting some exercise.

If walking doesn’t excite you enough, here are some techniques you can incorporate into your routines to make them more interesting and engaging.

• Incorporate interval training: Interval training involves alternating periods of high-intensity exercise with rest or lower-intensity exercise periods. Incorporating intervals into your walk can help keep you engaged and challenged.

• Walk with a friend or join a walking group: Walking with a friend or joining a walking group can make your walks more social and enjoyable.

• Create walking challenges: Setting walking challenges, such as increasing your distance or speed, can help keep you motivated and interested in walking.

• Practice mindfulness: Practicing mindfulness during your walk, such as focusing on your breath or observing your surroundings, can help you stay present and engaged in the activity.  

Benefits of Walking Beyond Weight Loss

Walking is a simple yet effective exercise that can benefit physical and mental health. The benefits of walking show it may help

• Improve Cardiovascular Health by strengthening the heart and reducing the risk of heart disease. It also helps to lower blood pressure and cholesterol levels.

• Improve your Mood as the body releases endorphins, natural chemicals in the brain that make you feel good, making you happier and more relaxed

• Increase Melatonin Production, a hormone that regulates the sleep-wake cycle. Exposure to natural light during a walk can help to reset the body's internal clock and promote healthy sleep patterns.

• Improve Sleep Apnea Symptoms, a condition that causes interruptions in breathing during sleep. Regular exercise can strengthen the muscles that control breathing, reducing the frequency and severity of sleep apnea symptoms.

A holistic approach to health and wellness helps you recognize that all parts of your life are connected. It empowers you to actively participate in your health, taking your well-being into your hands and ensuring you stay healthy.

Walking provides not just physical, but also psychological benefits. These come from engaging with our surroundings and nature, beyond our pedometer or music. This might include observing nature or the people around us.

Buddhist monks practice walking meditations, focusing on physical movements for relaxation. Research indicates that such mindful walking can help lower blood pressure and alleviate depression (6).

Tracking Your Progress & Staying Motivated

Staying motivated is key to maintaining a regular walking routine. Here are a few tips from Lumen’s metabolic coaches:

• Set achievable goals: Setting realistic goals can help keep you motivated. For example, aim to walk for 10 minutes a day and gradually increase your time as your fitness improves.

• Make it enjoyable: Listen to your favorite music or podcasts, walk in a beautiful location, or enlist a friend to join you.

• Track your progress: There are numerous apps and devices that can help you track your steps, distance, and calories burned. Seeing your progress can be a powerful motivator.

• Use real-time feedback: Measuring the effect of your exercise on your metabolism is a great way to learn what’s working for your body - whether it be intensity, type of exercise, duration, or time of the day. Learning more about your body and its metabolic rate will help you keep on the right track to achieving your health goals.

Conclusion 

Another thing you should also take note of is that your weight loss is incomplete without having the proper diet. Consuming the right food quality, like whole foods, at the right time will help you boost your metabolic flexibility and give you steering wheel to preempt and treat chronic conditions.

Each step on your weight loss journey may seem small, yet it represents a significant advancement toward enhancing your health and well-being. Remember, the key to successful weight loss is persistence and consistency. So, tie up those laces and take that first step towards a healthier you!

References 

Creasy SA, Lang W, Tate DF, Davis KK, Jakicic JM. Pattern of Daily Steps is Associated with Weight Loss: Secondary Analysis from the Step-Up Randomized Trial. Obesity (Silver Spring). 2018 Jun;26(6):977-984. doi: 10.1002/oby.22171. Epub 2018 Apr 6. PMID: 29633583; PMCID: PMC5970037.

Gainey A, Himathongkam T, Tanaka H, Suksom D. Effects of Buddhist walking meditation on glycemic control and vascular function in patients with type 2 diabetes. Complementary therapies in medicine. 2016 Jun 1;26:92-7.

Najafian J, Mohammadifard N, Naeini FF, Nouri F. Relation between usual daily walking time and metabolic syndrome. Niger Med J. 2014 Jan;55(1):29-33. doi: 10.4103/0300-1652.128156. PMID: 24970966; PMCID: PMC4071659.

Walking: Is it enough for weight loss? - Mayo Clinic, https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/walking/faq-20058345#:~:text=Physical%20activity%2C%20such%20as%20walking,more%20calories%20you'll%20burn.

Walking for weight loss: 8 tips to burn fat- Medical News Today, https://www.medicalnewstoday.com/articles325809

U.S. Department of Health and Human Services. Physical activity guidelines for Americans, 2nd edition.

Omura JD, Ussery EN, Loustalot F, Fulton JE, Carlson SA. Walking as an Opportunity for Cardiovascular Disease Prevention. Prev Chronic Dis. 2019 May 30;16:E66. doi: 10.5888/pcd16.180690. PMID: 31146804; PMCID: PMC6549420.