Losing Weight by Walking: Facts and Myths
Losing weight can be done in so many different ways that sometimes you can’t see the forest for the trees. One activity that is often overlooked but is actually quite obvious is walking. Yes, you read that right: you can lose weight by walking. A nice walk with the dog in the park, a hike in the woods with your partner, or a stroll around the neighborhood can definitely help you burn extra calories and lose weight without even realizing it. However, there are various facts and myths surrounding weight loss through walking. In this blog, we’d like to share more about these facts and myths.
Walking is pointless if you’re not walking fast or sweating.
Walking makes no sense if you're not walking fast or sweating: this is absolutely a myth. HIIT (High-Intensity Interval Training) and heavy sweating are trending, but you really don’t have to push yourself to the limit to lose weight. You can lose weight by walking; there's no need to sprint. A walk is a low-impact activity on your muscles and joints, allowing you to sustain it longer, making it an option for people of all ages and fitness levels. The most important factors are the duration of the walk and consistency, not how fast you walk or how much you sweat. A leisurely 30-minute walk can already have a positive effect on your health and contribute to weight loss.
Walking stimulates fat burning
This is a fact: walking absolutely stimulates fat burning. It’s actually a fantastic way to put your body into fat-burning mode, even when walking at a leisurely pace. When walking, your body primarily uses fat as fuel, especially if you walk at a normal pace. This means that even if you’re not running at full speed or sweating excessively, you are still effectively burning fat. In fact, you burn more fat when walking at low intensity than at high intensity. This is because higher intensity burns more carbohydrates instead of fats.
You need at least 10,000 steps per day
To clarify right away: it’s really not necessary to take at least 10,000 steps per day if you want to lose weight by walking. Of course, it’s a good goal, but it’s not the case that you will only start losing weight when you hit the magical 10,000 steps per day. The number of steps you need to lose weight depends on various factors. For example, how much you exercise in addition, how much you move during work, and how many calories you consume. Listen to your own body and don’t focus blindly on a specific number of steps per day. You can also lose weight by taking 6,000-8,000 steps per day, especially if you also participate in other physical activities such as swimming, cycling, or going to the gym.
Walking makes you less hungry than exercising
This is a fact! An hour of exercise is much more intense than an hour of walking, so it’s not surprising that you burn more calories during a vigorous workout session than during a leisurely walk in the woods. The more you burn, the more your body needs. Moreover, such an intense workout can leave you feeling exhausted, which makes you think that you deserve a (extra) snack or even a meal. After a tough session at the gym, you’re much more likely to reach for a piece of chocolate than after a relaxing walk.
Do you want to lose weight by walking? Then you’re in luck! A walk can actually reduce your appetite. Not only because you burn fewer calories and thus need less food, but also because walking itself can suppress appetite. During walking, endorphins are released. These can improve your mood, but they can also reduce your feeling of hunger. The fresh air can help lower your stress levels, making you less likely to snack. And did you know that regular walking can also help regulate your hunger hormones, such as ghrelin? This can also decrease your appetite and contribute to weight loss.
Walking burns few calories
It is a myth that you burn few calories by walking. Of course, it matters how often and how long you walk. If you only walk to the supermarket around the corner, it’s obvious that you won’t burn as many calories as if you take a nice walk in the woods for an hour. Naturally, you also burn fewer calories by walking than with an intensive workout at the gym. But this doesn’t mean that you necessarily burn few calories during a walk. If you walk for an hour at a normal pace, you burn an average of about 200 kilocalories! Of course, the calorie consumption per hour depends on various factors, such as your age, weight, the duration of the walk, and whether you walk slowly, normally, or quickly.
Walking is good for your muscles
Many people think that you can’t build muscles by walking. But nothing could be further from the truth. Losing weight through walking and building muscles is actually greatly underestimated. It is even a very good way to strengthen and maintain your muscles. During a walk, various muscle groups in your body are activated, including your legs, glutes, back, and abdominal muscles. All of these muscles must work together to move forward, support your body weight, and maintain your stability. So if you want to lose weight by walking, know that you are also training and maintaining your muscles in a gentle yet effective way. Regular walking can also contribute to better posture, more balance, and less strain on the muscles and joints.
You can lose weight by walking
Losing weight by walking is very possible because you burn (extra) calories. But also because your metabolism improves, you build more muscles, and your appetite decreases. We do need to be realistic: just occasionally going for a walk is not enough to shed those extra pounds. Make sure to be active for at least 30 minutes every day, consume healthy nutrients, take time for relaxation, and get enough sleep at regular hours.
Is it raining outside? Exercising at home is also effective
Do you want to lose weight by walking, but it’s raining? Then you can fortunately do a lot at home as well. You can take the necessary steps on a (mini) treadmill, for example while ironing or watching your favorite series. Any form of movement is, of course, good for weight loss, so if you can’t or don’t want to walk outside, you can also choose to work out at home with various fitness machines and accessories. Not only can you find machines at Slimminglabs, but also various supplements to lose weight or work towards other personal goals. Want to know more about different ways to lose weight or curious about which supplements best fit your situation? Contact us, and our specialists will be happy to assist you!