Tips on How to Lose Weight While Walking

We often take walking for granted, but this powerful activity can leave the body with several benefits, including weight loss. Squeezing in regular workouts between our busy schedules can often become tiresome, however, walking could be a legit excuse to skip the gym today.

Walking has the ability to get your heart rate up and can be done almost anywhere and at any time. You don’t need to follow a workout class schedule; all you have to do is put on your best walking shoes and step out of the house.

While strength training exercises and other endurance-boosting workouts promote overall fitness, walking can be an effective way to lose weight and keep you physically and mentally fit.

Tips to Lose Weight While Walking

Increase your caloric burn and spruce up your routine to get closer to your weight loss goals with walking.

1. Choose Uphill Paths

Choose paths that have you climb uphill to increase resistance during your walk. Walking on an elevated path requires you to use more energy and enables you to burn more calories during your workout.

Your heart rate will increase and your metabolism will get a little boost as well. It is recommended to lean forward and take it slow when you are climbing uphill. If you’re walking on a flat path, try to find some steps to climb instead.

2. Walk Further

Burn more calories by taking your walk a little further than you normally would. Focus on distance rather than speed and target your walks to be about 30 to 60 minutes at a time. Try to walk at least three to five times a day with a goal of taking 15,000 steps in a day.

3. Carry Dumbbells or Weights

It’s no secret that dumbbells and weights build strength and improve overall fitness. Incorporating these weights will add resistance and make you work harder during your walks.

You also have the option to add light weights to a backpack or weight vest in order to build strength. Take care of your posture as you don’t want to get injured.

4. Strength Exercises

Add a little more excitement to your walking routine and squat or lunge your way through the walking path. Not only will you get your heart rate up, you will also improve endurance and work out the full body in the process.

5. Green Tea Before Your Walk

Green tea is known for its excellent antioxidant properties that combat free radicals released during the oxidation process. The caffeine and catechins present in green tea work together to burn fat and actively rev up your metabolism to promote weight loss.

6. Speed Intervals

Sometimes, walking can get a little boring, especially if you are walking the same path on a regular basis. Have fun with your pace and add a little intensity by walking as fast as you can for a few minutes and then switching to a slower walk for the same amount of time.

If you are feeling like you want a little challenge, sprint until the end of the street and then walk back to recover.

Active Tricks to Keep in Mind

There are a few other tricks to incorporate into your daily lifestyle that will help you incorporate more walking during your day:

  • Park further from your destination to get more steps in.
  • Take the stairs instead of the elevator.
  • Walk to your destination (if you can) instead of getting into the car.
  • Walk around when taking calls.
  • Take a short walk during your lunch breaks.

Quick FAQs

1. How much should you walk to lose weight?

It is recommended to walk at least three to five times a day and at least 15,000 steps per day in order to lose weight. Your diet and nutrition play a big role in weight loss as well.

The content of this Website is for is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.


Bumgardner, W., & Fogoros, R. N. (n.d.). 7 Ways to Burn More Calories When You Walk. Retrieved from

TNN. (2016, October 25). 10 ways to lose weight by walking – Times of India. Retrieved from