FREE SHIPPING ON ORDERS OVER $69.99

How Much Do I Need To Walk To Lose Weight?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
Share on facebook
Share on twitter
Share on linkedin
Share on email

How much do I need to walk to lose weight? A 180lb person that has a walking pace and walking speed of 3 miles an hour, which is the average speed, can burn 270 calories in one hour. The faster you walk and the more you weigh, the result is the more calories you burn.

According to the American Heart Association walking 150 minutes a week which comes out to walking 30 minutes a day is enough to maintain a healthy heart.

According to the American Council On Exercise this is a table that shows the number of calories you can burn based on bodyweight and speed.

2.0 mph (3.2 kph)3.0 mph (4.8 kph)3.5 mph (5.6 kph)4.0 mph (6.4 kph)5.0 mph (8.0) kph)
120 lbs. (55 kg)108179206272489
150 lbs. (68 kg)136224258340612
180 lbs. (82 kg)164270311410738
210 lbs. (95 kg)190314361476857
240 lbs. (109 kg)217359413544979
270 lbs. (123 kg)2444044656121102
300 lbs. (136 kg)2724495176801224

Other things that influence the number of calories you burn is the environment, climate, age, and sex.

How much do I need to walk to lose weight? Photo credit: iStock-Peopleimages

If you use walking as a form of cardiovascular exercise along with being on a calorie restricted diet, you can lose weight. There was a 12-week study where people who had obesity restricted their calories by 500 to 800 calories per day. One group walked 3 hours per week at 3.7 mph and the other group did not walk.

Both groups lost an enormous amount of weight, but the walking group lost about 4 pounds more than those who didn’t walk.

A 24-week study had a group with women that were obese they restricted their calorie intake by 500 to 600 calories. They walked briskly for 50 minutes, and they did 2 twenty-five-minute bouts of this per day. The two shorter intensive workouts lost 3.7lbs more weight than those who walked continuously for 50 minutes.

It is important to know that 1-pound equals 3500 calories. To lose one pound per week you need to reduce your 500 calories intake for one week. A deficit of 500 calories per day depending on how many calories you are consuming can lead to one to two pounds per week.

Some of the health benefits if you walk 30 to 60 minutes in one session are:

  • Decreased LDL bad cholesterol
  • Increased HDL good cholesterol
  • Decreased blood pressure

And those benefits translate to a reduced risk of heart disease, type 2 diabetes, etc.

The reason why walking is a popular form of cardiovascular exercise is because it is suitable for most people of all ages. Particularly for the elderly because it is easier on the hip and knee joints as opposed to jogging or running.

“According to the American Heart Association walking 150 minutes a week which comes out to walking 30 minutes a day is enough to maintain a healthy heart.” Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line is walking is an effective form of cardiovascular exercise. And if you apply one hour a day to this it will help you lose weight and improve your overall health. And that is provided  you are on a healthy calorie restricted diet.

If you have any interest in trying any of our Ethical Supplement  products to help you heighten your immune system or assist you with your fitness, weight loss or health goals. You can go to https://offer.ethicalinc.com/suppressant-offer/

References

  1. CDC- https://www.cdc.gov/heartdisease/prevention.htm
  2. Trolle Lagerros Y. Aerob fysisk aktivitet och kostråd förordas vid fetma och övervikt [Aerobic physical activity and dietary advice advocated in obesity and overweight]. Lakartidningen. 2015 Nov 17;112:DRAL. Swedish. PMID: 26574810.
  3. Jakicic JM, Powell KE, Campbell WW, Dipietro L, Pate RR, Pescatello LS, Collins KA, Bloodgood B, Piercy KL; 2018 PHYSICAL ACTIVITY GUIDELINES ADVISORY COMMITTEE*. Physical Activity and the Prevention of Weight Gain in Adults: A Systematic Review. Med Sci Sports Exerc. 2019 Jun;51(6):1262-1269. doi: 10.1249/MSS.0000000000001938. PMID: 31095083; PMCID: PMC6527311.
  4. Edwards MK, Loprinzi PD. Experimental effects of brief, single bouts of walking and meditation on mood profile in young adults. Health Promot Perspect. 2018 Jul 7;8(3):171-178. doi: 10.15171/hpp.2018.23. PMID: 30087839; PMCID: PMC6064756.
  5. Hanson S, Jones A. Is there evidence that walking groups have health benefits? A systematic review and meta-analysis. Br J Sports Med. 2015 Jun;49(11):710-5. doi: 10.1136/bjsports-2014-094157. Epub 2015 Jan 19. PMID: 25601182; PMCID: PMC4453623.
  6. Raynor HA, Champagne CM. Position of the Academy of Nutrition and Dietetics: Interventions for the Treatment of Overweight and Obesity in Adults. J Acad Nutr Diet. 2016 Jan;116(1):129-147. doi: 10.1016/j.jand.2015.10.031. PMID: 26718656.
  7. Hall KD, Kahan S. Maintenance of Lost Weight and Long-Term Management of Obesity. Med Clin North Am. 2018 Jan;102(1):183-197. doi: 10.1016/j.mcna.2017.08.012. PMID: 29156185; PMCID: PMC5764193.
  8. Hall KD, Guo J. Obesity Energetics: Body Weight Regulation and the Effects of Diet Composition. Gastroenterology. 2017 May;152(7):1718-1727.e3. doi: 10.1053/j.gastro.2017.01.052. Epub 2017 Feb 11. PMID: 28193517; PMCID: PMC5568065.
  9. Raynor HA, Champagne CM. Position of the Academy of Nutrition and Dietetics: Interventions for the Treatment of Overweight and Obesity in Adults. J Acad Nutr Diet. 2016 Jan;116(1):129-147. doi: 10.1016/j.jand.2015.10.031. PMID: 26718656.
  10. Madjd A, Taylor MA, Delavari A, Malekzadeh R, Macdonald IA, Farshchi HR. Effect of a Long Bout Versus Short Bouts of Walking on Weight Loss During a Weight-Loss Diet: A Randomized Trial. Obesity (Silver Spring). 2019 Apr;27(4):551-558. doi: 10.1002/oby.22416. Epub 2019 Feb 9. PMID: 30737894.
  11. Bernadette Kleist, Ursel Wahrburg, Peter Stehle, Ralph Schomaker, Andreas Greiwing, Birgit Stoffel-Wagner, Sarah Egert, Moderate Walking Enhances the Effects of an Energy-Restricted Diet on Fat Mass Loss and Serum Insulin in Overweight and Obese Adults in a 12-Week Randomized Controlled Trial, The Journal of Nutrition, Volume 147, Issue 10, October 2017, Pages 1875–1884, https://doi.org/10.3945/jn.117.251744
  12. ACE- https://www.acefitness.org/resources/everyone/tools-calculators/physical-activity-calorie-counter/
  13. Cava E, Yeat NC, Mittendorfer B. Preserving Healthy Muscle during Weight Loss. Adv Nutr. 2017 May 15;8(3):511-519. doi: 10.3945/an.116.014506. PMID: 28507015; PMCID: PMC5421125.

More great content you may like

More great content you may like

Before you finish your last lap...

Don’t miss any of our great newsletters.