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Will Walking Help Me Lose Weight?

Tricia Christensen
Updated Mar 03, 2024
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Walking can promote weight loss, and it is often quite easy to maintain a walking program, especially since the cost is minor, and a walk can begin as soon as one steps outside one’s door. The amount one loses depends upon metabolism, consumption of calories and the type of walking. A ten minute walk daily will not likely result in much weight loss. Walking an hour, five days a week, at a pace of about 2-4 mph (3.21-6.43 kph) can, however, burn quite a few calories.

If you don’t plan to change your diet, walking may still allow one to lose weight. Studies usually find that a combination of reduced calories and increased exercise are most effective in promoting weight loss. Walking alone may still provide some weight loss benefits, particularly if your calorie consumption is not overly high to begin with. If you add calories to your diet because you are exercising more, you may not see weight loss benefits.

Walking at 2 mph (3.21 kph), a relatively slow pace, burns about 26 calories per 10 minutes. In 30 minutes the benefits increase and the average person burns about 79 calories. Walking at least 30 minutes is considered better than taking three ten minute walks a day because greater time means elevating one’s heart rate. As one’s heart rate increases, more calories are consumed.

Picking up the pace to about 3 mph (4.82 kph) almost doubles the benefits of a half hour walk. One burns about 125 calories in a 30-minute period. As one gets more comfortable with slower paces, one can begin to burn even more calories by including a few minutes of extra fast walking to increase heart rate. When one can walk a mile (1.6 km) in 15 minutes, one burns about 370 calories in an hour.

Walking more quickly and for longer time periods also contributes to greater calorie burning abilities for the rest of the day. Any type of cardiovascular exercise that gets the heart pumping at maximum heart rate for your age and health means the body treats calories differently for the rest of the day. Generally, even if one is sedentary after a walk, one burns calories at a higher rate.

Most fitness experts recommend beginning a walking program slowly, and further, most say it helps to use a pedometer to measure speed and distance. The first week, the only goal is to walk 30 minutes a day, five days a week, at a comfortable speed. Week two should include a minute of fast walking each day in one’s 30-minute workout. Week three should include two minutes of fast walking or jogging. One continues week by week to build ability to walk very quickly to increase calorie burn. As fitness increases, one can also increase time of walks, with an ideal goal of one hour, five days a week.

Even without diet changes, walking is likely to result in some weight loss, particularly when one walks regularly. At the very least, regular exercise is likely to help one not gain any weight. For best results, it helps to reduce calories as well as increasing activity.

TheHealthBoard is dedicated to providing accurate and trustworthy information. We carefully select reputable sources and employ a rigorous fact-checking process to maintain the highest standards. To learn more about our commitment to accuracy, read our editorial process.
Tricia Christensen
By Tricia Christensen , Writer
With a Literature degree from Sonoma State University and years of experience as a TheHealthBoard contributor, Tricia Christensen is based in Northern California and brings a wealth of knowledge and passion to her writing. Her wide-ranging interests include reading, writing, medicine, art, film, history, politics, ethics, and religion, all of which she incorporates into her informative articles. Tricia is currently working on her first novel.

Discussion Comments

By arodicus — On Feb 09, 2016

One hour plus 15 minutes of brisk walking about 12-15 minute miles will do the trick. Don't forget to eat right and drink 2.5 liters of pure water every day.

By anon975021 — On Oct 23, 2014

I'm 15 year old boy and I need to lose 20-25kg. I will start walking 1 hour or more 5 days a week. Don't know how many miles though. How long would It take? Any responses would be greatly appreciated. Please please please!

By anon947297 — On Apr 25, 2014

I weigh 105 kg and am 6 feet tall, having lost 15 kg over the past four months by exercising and dieting. Unfortunately I have moved and there is no exercise equipment where I now stay and no chance to jog. How can I lose another 15kg within the next three months by jogging? Please help me.

By anon941524 — On Mar 23, 2014

I had surgery on both my feet last year because my feet hurt so bad when I walked. Both have healed and I started walking three to four miles a day, have lost 30 pounds and went from a size 10 to a size 4 in four and a half months. I feel so much better and I'm thrilled to have the weight off. I walk five days a week at a fast pace. My doctor told me to wear New Balance after my surgery for support. --Gainesville, Florida

By anon941381 — On Mar 22, 2014

I just started nine days ago, walking and eating right. And I'm down three pounds. I feel great.

By chrisher — On Oct 08, 2012

If I could add a couple of things: studies show that vitamin C helps you burn more fat during workouts. Also, more vegetables and fruit and less red meat reduces the risk for several diseases, including cancer and heart disease.

By anon284779 — On Aug 11, 2012

I lost over 40 pounds in 5 months, by walking, building up to seven miles a day (and cutting out wheat and dairy), but when I stopped losing weight - with 20 pounds still to go- I got discouraged, and after several months of plateau, I found it impossible to stay motivated. My walks got shorter, my diet was haphazard, and I started to put weight back on after a few years.

Is there a way to avoid this plateau effect? I can't keep increasing walking time indefinitely- two hours a day is about the limit.

By anon280466 — On Jul 17, 2012

I weighed 220 pounds (100 kg) two months ago, height 5'11 (180 cm.) I began walking three miles in the morning and eight miles between 7-9 p.m. I don't eat meat but I eat a lot of crap (cakes, cookies, chocolate.)

I've lost twenty pounds just from walking. I would never jog. Too me it seems dangerous and unnatural to run. Today I overheard an older woman telling her group that she will burst. "Stop running," I said to myself.

By anon274684 — On Jun 12, 2012

Larger muscles burn more calories than smaller ones. Don't eat junk food, eat fresh food, eat bright and colorful food, limit fatty foods, limit salty foods and exercise, even if all you can do is walk. Walk and make the right food choices and you'll be much better off for it.

By anon266240 — On May 04, 2012

Everyone is different when it comes to weight loss.

By anon266034 — On May 04, 2012

I just got a treadmill today and walked for half an hour at 3mph. I didn't know if it would be effective or not, but this article and all these comments sure helped, and gave me confidence in my weight loss goals! Thank you everyone, and good luck to those with goals of their own!

By anon262112 — On Apr 18, 2012

Just walk at least 60 minutes a day with a diet but one thing to remember is don't give up; keep trying! The one thing people do is give up if they're not losing weight in one to three days.

It takes patience and dedication. but remember exercise isn't all of it. You can't walk and think you can snack all day. Keep a healthy diet and you should see results.

By anon259216 — On Apr 05, 2012

After I had my second baby, I weighed 164 pounds for a whole year, way overweight for my size. I'm 5'5.

After I stopped breastfeeding, I lost 20 pounds automatically in two months by just watching what I was eating. I'm still trying to lose the last 20 pounds so that I'm finally at my pre-pregnancy weight. I just started walking today with my baby in her stroller.

What I need to know is: will I burn more calories pushing her in the stroller? My plan is to brisk walk for one hour four days a week, then on day five I plan to do one hour in my elliptical at home. Also I just started a diet that consists of eating fruits and skim milk only before 2 p.m., then veggies or soup for lunch, and then I have a regular dinner with limited carbs. I drink about eight glasses of water each day.

So far I feel a bit sluggish before lunch, but as soon as I fill up on veggies I feel better. Also, I will allow myself a square of dark chocolate once in a while. I want to lose these pounds by May. I guess I'll see if it works.

By anon256261 — On Mar 21, 2012

I've been walking 2.6 miles four or five days a week and aerobics one or two days a week. I drink only water and I've cut the majority of sweet foods out of my diet and I'm cutting bread and starches out now. I have lost about 15 pounds so far, but this is with only small improvements to my diet. Should I keep cutting back on my calorie intake?

By tommywh — On Mar 19, 2012

If my opinion counts here, I really like this article. It’s engaging and informative without being intimidating. I’m glad I had the opportunity to read this. Thanks for your insight.

By anon255826 — On Mar 19, 2012

My weight is 75 kg. I can walk four miles a week. How many miles needed to reach my ultimate ideal weight? What is ideal weight for 158 cm tall.

By anon252939 — On Mar 07, 2012

For those asking how long one must walk to lose X pounds: There is no direct answer to this as each person's chemistry is different.

There is a simple formula that will get you close, though. Multiply .029 times your weight in pounds times the minutes you walked. For example: .029x160 poundsx60 minutes = 278 calories. This formula assumes you walked at about 3 mph.

Generally, a pound is considered 3,500 calories, so at the rate above, assuming you don't change your diet, it will take roughly 12 hours of walking at 3 mph to burn a pound. (3500/278 = 12.6 60min sessions of walking).

This isn't a constant, so every pound you lose in the process means what you burn will change. It's not worth it to calculate each time you walk. but if you're actively losing several pounds per week, then you'd want to recalculate at least weekly.

Keep in mind:

1) If you're not used to walking daily then you'll be building and toning muscle, which will actually make you a little heavier, so you can't just go by a scale to judge success. If you're really not used to it, expect some inflammation which will also make you seem heavier at first, but that will go away once your body gets used to the walking.

2) This is a rough figure because everyone is different. That's where the complexity comes in. Many things affect this number, but it will be close to what you actually burned.

I'll also mention this is roughly the net calories you expended on that walk. "Net" is important here for most, because it makes it easy to correlate one 240 calorie doughnut = X minutes of walking to burn it off.

If anyone wants to see what happens when you walk faster than 3 mph I can post the complex version of the formula I have in Excel.

By anon249079 — On Feb 19, 2012

You will lose exactly 23 pounds in exactly 37 days if you walk for 1.2 hours approximately every day.

By anon194962 — On Jul 09, 2011

I walked for four months and lost 44 pounds without dieting;. I walked two to four miles, three times a week, and went from size 22 to size 14. I weighed 234 pounds and dropped down to 190 pounds. I'm 5ft 10 tall. Walking works wonders. My goal is to get to my good weight of 150 pounds and a size 7.

I stayed between the sizes of 10- 14 until I turned 40 years old. Now i'm 49 and my size is between 12 and 14. I'm going to continue on walking and hope to get back at a size 7 by the help of the good Lord!

By anon194188 — On Jul 07, 2011

I am 56 years old and like to be agile all the time. Well, a million articles have written on health issues, especially how to lose weight, etc., etc. The best way is to walk for at least for 45 minutes four times in a week, inclusive of 10 minutes jogging, but make sure to breathe in and out properly while walking.

The standard is 100 steps per minute while walking, but my walking steps are 130 to 135 per minute for 40 minutes then I jog for 20 minutes for four times in a week. I even walk on the stairs (84 flights of stairs in 25 minutes) twice in a week.

I eat rice during lunch and dinner. My favorite is chocolate then three cans of beer at night every day. I don't care how many calories I am taking as long as I walk regularly.

In this way, I lost almost 12 pounds in seven months. My favorite game is table tennis and I practice twice in a week.

Walking is really helping me to be agile all the time. Please remember, in the beginning, walk at a slow pace for 15 minutes then increase the time and speed after two to three weeks. You will see an amazing result in the long run.

By anon176498 — On May 16, 2011

I want to start walking today and lose the extra 55 pounds.

By anon174343 — On May 10, 2011

i had reduced by 10 kgs just by walking for an hour daily at any time, at normal speed, with little control on diet. check your weight regularly as it gives you more inspiration to walk.

By anon174258 — On May 09, 2011

I'm walking 10 miles a day. Sometimes I will run full speed, others jog, but mostly walk. I've been doing this for about three months now. I started out only able to walk one mile, and would feel tired. It's a slow progression. You may think 10 miles is a lot, but it's not, especially after I drink a massive protein shake. The protein shake makes all the difference!

Breakfast: Banana, apple, orange, 6-12 boiled egg whites, protein drink.

Important: Do stretched, then do them again! (also, food is digesting/settling while you stretch).

Now walk/run/jog 5 miles. Take a five minute break for: drinking water, going to the restroom, comb your hair, whatever.

Now walk/run/jog another 5. Water intake. Take shower.

Highly recommended meal after the run/walk/jog is: bourbon salmon fillet, broccoli (raw), carrots (raw), huge glass of milk, gouda cheese wheels (encased in wax). Then green tea.

Prepare green tea and boiled eggs when you first wake up. While they are boiling do weight lifting/sit ups. Maximize your time.

By the way: I'm not trying to "be skinny." I want to be big and powerful. But so far, I've lost 10 pounds in a month. I do eat a good amount, but eat wisely.

By anon173750 — On May 08, 2011

Losing your belly is a matter of adding monounsaturated fats to your diet. Eat 1/4 of an avocado (one serving), or 12 almonds (one serving), or 10 olives (one serving) and start cooking with extra virgin olive oil. Walking is an excellent way of shedding extra pounds!

I aim for 15,000-20,000 steps a day which takes about two hours to complete in one shot and makes me feel great! I don't worry so much about the pace I'm at but I do try to ensure I get all my steps in a day.

The best way to tone your waist, though walking will trim you down, is to add resistance training like push ups and crunches.

By anon168080 — On Apr 15, 2011

To all the dudes who find walking or running tiring, let me tell you one thing.

I began jogging when i was 13 and it was so hard, i almost gave up. Then i thought to myself,"i am seriously fat, i better lose some weight or I'll look like a joke". So one day, i took my ipod and headed for the treadmill at the gym. At first i thought i looked like a joke with these big headphones on my head. But suddenly when i started running, i didn't feel anything. It was like magic. I increased one km that day.

The next day i increased another and the third day i increased another. By the fourth day i was jogging through 4km. It was amazing because earlier i could only jog a mere 1.10 km. From then onwards i found out, listening to music and jogging was the best thing that ever happened to me. If you don't believe me, try it for yourselves. I hope this helped.

By anon167135 — On Apr 11, 2011

I have walked a lot in the summer and spring of last year and I looked very healthy and slim. Since winter went by and the weather went from warm to cold and does not stay warm, it's hard to walk outside.

I like to walk two hours, three days a week and I'm starting to change what I eat. I hope I will lose about 14 pounds since I used to be 120 now I'm 134. Do you think if I keep this up until June 7 I will make my goal weight or more?

By anon166668 — On Apr 09, 2011

i want to lose 25 pounds. i do a lot of walking. i have changed all the the foods i eat and i drink water not soda. i am doing well. the only problem i have is i am always tired. i thought working out would give you more energy but it doesn't. after my workout i am too tired to move, but it's paying off. i hope to lose all the weight by july. so far i only need to lose 20 pounds.

By anon164809 — On Apr 02, 2011

I'm on a diet at the moment wanting to loose about 53 pounds for my goal. I just started 3 weeks ago and I already lost eight pounds! Walking is a huge factor that helps me, as well as my diet. I cut out all sweets, cut my eating sizes down, eat mostly green veggies, few to no carbs, stick to lean chicken and turkey and only allowed one fruit a day (my doctor helped me with my plan.)

As well as walking, I do exercises in my room. Something that really helps flattening my belly is this: Lie on your back and put your knees up and move your head up until you feel your abs tighten. You may not feel this at first due to you first starting out. Hold for 3 seconds and go back down and do this again for 50 times a day. After a few months switch it to 75, then 100. It really flattened my belly by a lot and honestly helps!

As well as a little tip for making your tummy full, drink a glass of water before your meal so it tricks your stomach thinking it is half full and eat slowly! Your stomach takes 20 minutes to decide if you are full or not! My results will be a bit longer due to school but in the summer I'll be up and about! Hope this helps.

By anon164583 — On Apr 01, 2011

I've gone down from 103 kg to 89 kg in three months by reducing my caloric intake and walking at least 10 kms a day and sometimes I even up to 20 km.

Now here's my "strategy": I try to vary my route as much as possible. On Google Maps, I save after each walk the route I took, which allows me to first, count exactly the kms I walked and two, to know which new route to take the next time. In fact, my goal is to walk systematically every street of my town (of 200,000 people).

On my smartphone, I have a Google Maps application, which allows me to very easily navigate any unknown area.

This strategy is quite fascinating, because it takes you to fantastic previously unknown places, allows you to watch people, nature and architecture and much more. I can only recommend it.

It is true that it sounds a bit nerdish to map out your daily routes. But it is really an ideal way to measure the walked distance and take varied routes, which is key to fight boredom while working out (the biggest enemy).

Currently, I am losing about 1 kgs weekly and with every kg down I feel one year younger.

By anon164131 — On Mar 30, 2011

Walking is the greatest weight loss thing I have discovered. It took me 15 years before I tried walking to lose weight. But it works the best, better than any gym or diet. An hour a day - early in the morning, before sunrise / late at night. I try to include as many hilly roads as possible.

By anon163717 — On Mar 28, 2011

I'm 12, 5'2 and i weigh 128. I want to look good in my tankini for summer. What can I do to loose at least 20 pounds in two months? --Christina

By anon163154 — On Mar 26, 2011

I weigh 155 pounds. I eat my toast with green tea for breakfast and eat only lunch with green tea at 3 p.m. I do my walking for an hour and have a snack before 7 p.m. and before i go to sleep i drink my tea. I would like to lose 15-20 pounds. Will that help?

By anon162706 — On Mar 24, 2011

i want to lose weight. I'm 5'6 and about 235 lbs and i want to lose like 70 pounds and I've been walking about 2 to 3 miles every day, but we walk about 7 p.m. Is that bad? Will it even help because there is no way i can wake up in the morning. what should i do? oh and I'm not eating right either.

By anon162073 — On Mar 22, 2011

I am currently a 5'1" tall female, weigh 191 lbs, and need to seriously loose about 60 pounds or so. I was wondering, what speed/incline should I walk, and for how long to start seeing some results?

I'm getting married in October 2011 and would love if I'm at least 40 pounds lighter by then.

I've started packing my lunch every day, and counting my calories for the entire day ahead of time.

By anon158168 — On Mar 06, 2011

Using 3 6 9 oil for your fat works well. also walking one hour first thing in the morning before eating anything will help you lose up to 1 to 2 pounds.

Changing shoes every day can help with any foot issues. Massage your feet in the morning for a minute to prevent possible future pain. A half cup of coconut water with a third of a lemon will also boost your liver function. Walking with ergonomic hand weights will be your strength training. Just start slowly, and when you are more fit, experiment further to find your levels.

Levels of protein and carbs are just lean chicken turkey, fish, lean beef in 1/3 of a cup amounts throughout the day along with your favorite veggies.

Try not to lose more than 20 pounds a month. This would be two one and a half hour walks on five days a week then maybe one hour on the weekend.

By anon158160 — On Mar 06, 2011

I want to reduce 10kg of weight but i walk only 20 minutes daily. suggest some ways to attain my goal.

By anon157846 — On Mar 04, 2011

Hey I put up a lot of weight in a short period of time i need to loos a stone. I'm a big fan of sweets and biscuits and have cut them all out now. I now walk three miles in under an hour five days a week. i eat fruit for breakfast, salad for lunch and salad for dinner. will i lose weight? please help.

By anon154454 — On Feb 21, 2011

Yes, you do lose weight/ i have been doing it for a week for like 15 mins and eating a little bit of fat each day and i lost 1/2 kg in just a week. It totally works.

By anon149978 — On Feb 06, 2011

I had a slightly fatty liver and was not getting the results i wanted. i started taking milk thistle dissolvable tablets and acai berry with green tea 1500mg both from holland and barretts health food shop. they help fatty liver and speed up your metabolism not to mention gives you great skin. i walk 7 miles a day and am losing the weight at a healthy pace.

By anon148521 — On Feb 01, 2011

I used to walk 6mi/day outside for at least 5 days/week. At my highest, I weighed 84kg. After walking like this for 5 months, I was down to about 62kg. I felt great and had so much more energy, although I had struggled with an eating disorder during it.

After losing the weight, I went back to eating, but not as much as I used to, still less. But eating was better for me. I gained some weight back but not all, and eventually I gave up on walking once winter hit - but am back to it again! Some of what I lost was muscle weight (which weighs more than fat) which was not good to lose. I started to feel weak, and blacked out constantly.

When I started eating again, it was a very hard adjustment. I am still getting used to it and struggling with it constantly. I had never imagined how bad anorexia could get. The internal battle that comes with every bite you take. It's awful. Walking is a great way to lose weight, just be cautious when it comes to your diet!

By anon145202 — On Jan 22, 2011

Add jogging to the walking. For example, jog across each street or driveway. I'll walk two miles run two miles a few times a week in good weather.

In bad weather I walk outside for 45 minutes, go inside ride the spin bike for 30 and jump on my small trampoline for 15-30 or lift weights. I also walk up and down our stairs on all fours! I've got to change things up.

By anon140543 — On Jan 07, 2011

I don't think it matters what you eat as long as it is not really bad food all the time.

i walk a couple of hours a day every day and that burns off a lot of what i eat and i eat quite a lot. what can i say? i enjoy food.

as long as you're working out in one way or another, it will keep the weight off or help shed the pounds. i also find walking relaxing when I'm listening to music.

By anon129373 — On Nov 23, 2010

I wanted to share that i am on a very healthy diet since last year. i do not have the habit of eating junk food, crisps, chips, fizzy drinks, etc. i like cakes, but i limit myself to one piece a week. no regular ice creams and oily food. but still i put on weight, then i went to the gym three times a day for four months and i saw no change and then i did one hour dancing every day in my room, but no change in myself.

Finally i went on vegetable diet like boiled vegetables (peas, broccoli, carrots, tomato, green beans, cauliflower). i ate this soup twice a day with some fruits as snacks also some nuts. i weighed the same but my mom said i looked slimmer at that time. unfortunately i stopped this diet after a month. i never walked at that time. and i have gained weight again. i am 5ft tall, weigh 62kg and i am 21 years old. now i have started this diet again last week along with 30 mins walk at lunch time, but i feel hungry afterwards.

Can i eat boiled vegetables after 15 mins? I am vegetarian. Would i lose weight in two months time as i am going to India in Feb. Please suggest anything else that i can do to lose weight, at least 6 - 7 kg.

By anon128339 — On Nov 19, 2010

just started walking and I want to lose 15 pounds

but i have a bad lower back and I hate other types of exercise.

By anon127452 — On Nov 16, 2010

I've been walking for years,have 3 kids,and I believe that the walking is what keeps my weight at an ideal place. after one year of having my babies, my weight has always been right where it was to start with. I thank the walking for that.

I'm 37, 5'4 and weigh 135 pounds. I walk at least five days a week 4.5 kilometers, at a good fast pace.

If you listen to upbeat, fast music, you can really get going! Also, if you don't have a dog, adopt one and make both your lives fit and healthy!

To the young posters above: Please check with your doctor before going and starting a weight loss program. It can be dangerous to you if you overdo it, and don't eat enough. Always check with your doctor. I know so many young teens who went through a chubby period, then thinned out completely. It could be just a phase, so be careful, and know you're beautiful the way you are!

By anon122799 — On Oct 29, 2010

I relate to all who are having trouble losing weight despite exercise. I had the same problem all my life. I have been having success this year. I lost 30 lbs just by dumping all white flour, sugar, going more with beans, whole grains, brown rice, no red meat, turkey, chicken, pork, and fish.

I stopped losing at 30 lbs, but started dropping weight the last month 10 lbs, by adding a 1 mile walk at 2.5 on my treadmill six days a week. I am currently walking at 3.0, but still a mile. And i was borderline diabetic before i started walking, but now that is under control.

By anon122647 — On Oct 28, 2010

Just doing exercise regularly (whatever you do) will help your choices at the grocery. You're not going to buy the double fudge chocolate ice cream delight every time you go to the grocery if you are running 30 minutes six times a week. Now, you do want to reward yourself, but don't make the exercise a futile effort.

By anon121136 — On Oct 23, 2010

Losing weight is 80 percent diet and 20 percent exercise. The first thing you need to change is your calorie intake and fat intake.

Once you find a diet that suits you, then the walking will make losing weight much easier. I used to weigh 190lbs. I cut my meals down to small portions, ate the "right" fats, and didn't eat after 6 p.m. Just from not eating late night snacks allowed me to lose close to 2 extra lbs. a week. You can literally see weight loss over night if you weigh yourself at 6 p.m. and then when you wake up in the morning.

Along with the diet, I use to work at a moving company. This was basically just walking all day, with breaks in between. I did out the calculations, with an average of seven hours of work, with multiple breaks throughout the day, I must have walked about two hours straight, plus two hours going up and down stairs. With the walking every day and the healthier diet, I lost 26lbs in a month.

At my lowest I weighed 164lbs. So walking definitely triggers weight loss, but you need to accompany it with a healthy diet. Don't starve yourself, and don't deprive yourself of fat. You need to intake fat to burn fat. If you don't eat fat, than your body stores it and makes it even harder to burn off. Along with drinking lots of water throughout the day. It reduces the water storage as well throughout your body and can show immediate changes in your face and arms.

It takes a lot of power and will, but if you stick with it, you will see results.

By anon115168 — On Sep 30, 2010

I walk one hour in the morning and workout at the gym for 1.5 hours and walk again in the evening but no weight loss. i am 34, female, with five kids. I have a lot of stress and my stomach is huge. I need some advice on what to do. oh, and my cholesterol is over 700.

By anon113046 — On Sep 22, 2010

I started to walk this week about 4km or more per day, and i also started a diet. I am 20 years and weigh about 260 pounds. Do you think i will lose weight?

By anon108505 — On Sep 03, 2010

I hate going to the gym. i enjoy walking out door and i love it. my weight is 100.2kg after giving birth. i am planning to lose about 30kg. will walking help? So far my diet is good.

By anon105937 — On Aug 23, 2010

I'm only 12 and i really want to lose my belly fat. all my new clothes don't fit and make me look fat. will this help? i want to lose 10 to 15 pounds. --Khamira

By anon104944 — On Aug 18, 2010

Getting frustrated. I walk a treadmill, 45 mins, four days a week at a random 8 - 15 incline and between 2.5 - 4.3 speed. Doing this since June and no weight loss. Also redid my diet. Help.

By anon102364 — On Aug 07, 2010

Remember that what works for one person doesn't necessarily work for another. As the first post says, it depends on many factors. I will add to that comment that physical condition plays a huge role.

When I was a teenager I could walk 3-miles/day and not lose an ounce while my mom lost weight like crazy. The reason? I had much more muscle than she did and the walks didn't improve my physical condition, they only maintained it. 20+ years later it is a different story. I have much less muscle so walking gets my heart rate up more, helps build muscle which in turn burns more calories, resulting in weight loss.

By anon100996 — On Aug 01, 2010

I walk about two hours or more a day and I have lost about 3 kg but I was doing it for about a two week period and felt better than before.

By anon100109 — On Jul 28, 2010

The main thing is to keep exercising results will come if you keep at it. I walk and hour a day and just started jogging. A few months ago I wrote my measurements down. I'm glad I did. I never lost a pound but I did lose an inch all over my body. Muscle weighs heavier than fat.

I wanted to tone up, but not actually lose weight. If I lose a few pounds in the process then great. I look and feel great and that is all that matters.

By anon96631 — On Jul 16, 2010

I would like to say that I started my own diet. I don't drink anything besides water. I eat one time a day and that's dinner. Anything I want. Of course throughout the day I'll go to my refrigerator and grab a few slices of ham. Other than that, dinner is all I eat and then after dinner I walk four miles. Every day. I keep myself busy to keep my mind off of food like kids, laundry, cleaning and so on.

I started this diet June 1 and as of today I have lost 23lbs. I feel great and I have more energy than I know what to do with.

By anon93299 — On Jul 03, 2010

i just started walking a week ago two miles at 3 mph. i want to lose 40 pounds. will i lose weight in a few months?

By anon92870 — On Jun 30, 2010

How many days do i need to walk to lose six kilos?

By anon91214 — On Jun 20, 2010

I'm 14 years old and i walk a little bit more than an hour two times a day every day. Will this make me lose my belly?

By anon90218 — On Jun 15, 2010

every day i walk for 35 minutes and now i am 54 kg. And i want to bring it down to 45 kg. my height is 5.2 so tell me some healthy diet so that i can reduce this in one or two months.

By anon89964 — On Jun 13, 2010

I have been walking for 2 miles a day now and I have already lost 10 pounds. I plan to continue so I can get down to 150 pounds.


By anon88848 — On Jun 07, 2010

I also lost weight walking for 45 minutes to an hour every day. As long as you stick to it, you will see results -- not overnight, but it's a great way to lose weight in a "less strenuous" way. It can be quite pleasant.

Eventually, you'll find that you are generally more fit, and not running out of breath, in which case you can always step things up a gear by walking at a more brisk pace. Would highly recommend it. Great if you have a dog, because it kills two birds with one stone.

By anon88168 — On Jun 03, 2010

My HDL is low. I started walking 30minuts every morning. Can I lose weight and increase my HDL? Thanks. -- Sonia

By anon86284 — On May 24, 2010

I am walking twice a day for 15 minutes each walk. My speed is not very slow, but not very fast either. I started watching what I eat, am drinking a little bit more water and some green tea.

Do you think I can lose weight fast or about how long before I can actually see or feel results?

By anon85184 — On May 19, 2010

i'm erney, and i weigh right now 176 pounds. i'm pretty young, so it is kind of making me feel bad. if i walk for 2 hours daily, for five days a week, will i lose fat faster than just jumping?

By anon84904 — On May 18, 2010

I am walking for 60 minutes every morning from 5 a.m. till 6 am. Even though I haven't had anything to eat or drink., Am I still burning any calories or fat?

By anon84307 — On May 14, 2010

I walked an hour five days a week for four months last summer, continued to eat the same diet, and still lost 15 pounds.

Trouble is, I gained it all back over the winter, but I am back to walking every day again. Spring is here, just have to be resolved to continue exercise over the winter this time!

By anon81904 — On May 03, 2010

Look people. Walking will definitely allow you to lose weight. Don't listen to the fitness guru's who think you have to run a marathon to stay thin' that just isn't the case.

If you watch what you eat, which means eating fruit, veggies and low fat meats, you will lose weight. And, depending on how overweight you are, you will lose it quicker than you think.

A mild walk for 30 minutes will get your heart rate above 110 beats per minute, some more than 125 beats per minute. That in itself is plenty high enough to burn calories and lose weight. Plus, work in some light weight lifting or bands once or twice a week and you will lose even more.

Trust me, I have run all my life, lifted weights and played sports hours on end every day for years. What I got the most out of all that activity is arthritis, a bad back and aches and pains today. Lesson? Take it easy on your body because when you get older, all that so-called exercise will take its toll on you.

And remember, there are many people in the field of exercise who make money off of it. The last thing they want to tell you is you can lose weight by simply walking. They would be out of a job tomorrow.

By anon75598 — On Apr 07, 2010

I started the special K diet on Monday and have been walking to work every day, which is four miles there and back. Do you think I will see results within two weeks?

By anon75054 — On Apr 05, 2010

I'm overweight, and i plan to walk daily to work about 30/35 minutes there and then back again in the evening. do you think I'd start to lose weight? here's to me hoping?

By anon71387 — On Mar 18, 2010

To number 20 who states, 'I walk for an hour a day at my speed is 3.5 with a 2.5 incline. I've been doing this for about a month and haven't lost much weight at all. What am I doing wrong?'

I've read that if a person has a slightly 'fatty liver' weight loss cannot be expected for around six weeks.

I believe that your liver must lose some of the extra fat before it kicks in to make you lose weight. The liver plays an important role in weight loss and must be functioning well.

You might try a 'lower triglyceride' diet for six weeks also. Not sure it will work for you but in my case, it did kick in around a month and a half (six weeks) later.

By anon71014 — On Mar 16, 2010

I am a petite person and weight about 115 lbs but have a lot going on in my middle section. Will walking help with my waistline?

By anon69257 — On Mar 07, 2010

I walk for an hour a day at my speed is 3.5 with a 2.5 incline. I've been doing this for about a month and haven't lost much weight at all. What am I doing wrong?

By anon68459 — On Mar 02, 2010

I have been doing the walking thing for exercise on and off for years. There is nothing better than walking. I have tired running, the gym, swimming. There is nothing like going for a hour long walk after work to clear your head. It's good for the heart and the soul -- oh and the tummy, too.

I know in our busy lives it's sometimes hard to find time for exercise but you have to make time for you. You have to want to do this for you. 30-60 min a day should be attainable for most everyone.

Good luck, everyone and keep it up! I'll see you on the streets huffin' and a puffin' my fat stores away!

By catapult43 — On Feb 24, 2010

To number 15: At an average speed you probably walk about 3 km in 45 minutes. Of course this is not exact. There are several methods you can use to figure out the more exact distance you cover in 45 minutes.

There are little gadgets you can buy called pedometers. They are not so exact but will give you a general idea. Pedometers count the steps you make. They are inexpensive and they work by placing them somewhere on your body, usually waist, or possibly your shoes.

A more elaborate, more expensive, but much more precise method would be using a GPS watch. Simple to operate it does not count the steps, but will much more precisely tell you the distance you covered. A GPS watch would work for outdoor walking.

You can also figure out the distance you cover by going once for a walk on a premeasured track, such as at a school, or park. If one lap is 1/4 of a kilometer, count how many laps you can make at your walking pace in 45 minutes. Or walk as many laps as it take to make one kilometer (using previous example it would be 4) note the time, than you can calculate the distance it takes in 45 minutes.

These are some suggestions, but keep on walking even if you can not accurately assess how far you walk. You are getting benefits by walking whether you know the distance you cover or not.

By anon67378 — On Feb 24, 2010

I have been walking for 30 minutes six days a week combined with a healthy diet, i.e.: Big breakfast, mid morning snack, lunch, afternoon snack and then tea before 7:30pm and I have noticed a huge difference in my weight and figure.

Never give up! It is easy once you put your mind to it.

By anon65644 — On Feb 15, 2010

I lost 42 pounds by fast walking 4.2 on my treadmill. Am now down to an ideal weight. I also cut my calorie consumption and drank loads of water. If i felt like snacking i would go back on my treadmill and drink more water. Took about four months to achieve this. Feel so much better for it.

By anon63037 — On Jan 30, 2010

i walk daily 45 minutes. i don't know how many kilometers. how do i know how many kilometers i walked? does this walking reduce my weight?

By anon60085 — On Jan 11, 2010

I'm 75kg now. My weight got increased after my delivery especially my waist size. I started going for walking 30 min every day and I follow a regular diet too. I want to bring it down to 60kg. Should I follow anything else? If so, please let me know.

By anon57238 — On Dec 21, 2009

I weigh about 150. I'm not really overweight but I'd like to lose a little bit. If I were to walk about an hour every day, would I be able to see results in a few months?

By anon56111 — On Dec 12, 2009

i walk for 15 minutes every day. Do you think it will help in my weight loss after having a baby? i put on lot of weight. Please advise.

By milagros — On Dec 09, 2009

To number 10.

It is a great start, walking 30 minutes every day is very good for weight loss and overall health.

If in addition to walking you make a small change to your diet, such as eating just a tad less the process will be that much faster.

Walking 30 minutes a day by itself might not be enough to have "fast" results, but you will see results for sure, especially if you do not "reward" yourself with a treat after your walk.

If you do not make any changes to your eating habits and just add daily 30 minutes walking to your routine it will take a while, but worth so much more than just weight loss.

There are so many variables, like speed of walking, your own weight, your metabolism, but here is a general idea.

You will burn about 5 calories for every minute of walking. So 30 minutes will burn about 150 calories. You have to burn about 7700 calories to lose one kilogram.

Do keep it up, be patient and keep on walking no matter what.

By anon55534 — On Dec 08, 2009

i weigh 90kg and i do have a big stomach. will i be able to reduce my stomach by 30 minutes' walking daily. And how many months should i wait to see the result?

By anon53798 — On Nov 24, 2009

I have started walking regularly at lunch, about 25 minutes 5 days a week, and sometimes a "long day" on Saturday.

My clothes fit better, my appetite is better regulated in the afternoon, and my blood pressure is beginning to come down. It is good stuff.

By anon53431 — On Nov 21, 2009

i walk two hours a day, five days a week and i lost 30 pounds in two months.

By anon50697 — On Oct 30, 2009

I lost 28 pounds in four months just by using a treadmill fast walking up and downhill randomly increasing and decreasing the incline up to level 8 at 6.1 speed, spending wo to three minutes at each level then dropping down for two minutes and repeating again. the time really flies by. I would spend a minimum of 35 minutes up to 45 minutes at a time two to three times a week. I tried jogging but this was no way near as effective and fast as this. I highly recommend power walking. My lodger used to be a personal trainer and he suggested this routine to me as it would be much more effective than jogging -- and it certainly is.

By anon50216 — On Oct 27, 2009

I have read the article. it's good and informative which is very useful for everyone. I believe we don’t have to spend 1 hour walking every day. Have your rest day in middle of the week.

When we don’t have time, and want to skip the walk try to compensate by doing it in the evening or walking extra to work.

By anon41578 — On Aug 16, 2009

Weight loss is all about making up your mind to do it and stay with it. I lost 20 pounds just by walking an hour a day and dieting.

By anon36193 — On Jul 10, 2009

hi. can i lose weight around my thighs through walking?

By anon20233 — On Oct 27, 2008

I am not fat but I have been noticing that my six pack abs have faded a little since I graduated high school. During my high school career, I was very active. I either biked or walked at maximum speed. Walking took 20 minutes and bicycling took just a little more than 5. I played basketball almost everyday during lunch to go with fitness during physical education and weight training. Now I only do bodybuilding and nothing else for my fitness program. I will try to jog twice a week at high speed until I burn out.

By revathiv — On Apr 23, 2008


Im daily Going to floor 7 and i had avoided using lift. Will it help me to burn my calories? is going by staircase good for burning calories?

By somerset — On Feb 11, 2008

I find walking such an easy way to stay fit, and yes it does help in weight loss. Of course weight loss depends on many factors, such as calorie intake, intensity, frequency and time spent walking. It is such a simple and inexpensive exercise, since no special equipment is needed. I would recommend though, a good pair of walking shoes.

Tricia Christensen

Tricia Christensen


With a Literature degree from Sonoma State University and years of experience as a TheHealthBoard contributor, Tricia...
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