Yahoo Lifestyle This Is the Shortest Amount of Time You Need to Walk and Still See Results
If you want to lose weight, it’s tempting to make a hardcore workout plan so you can meet your goal as quickly as possible. But instead of committing to spending at least an hour in the gym every single day, a more effective approach is to make dietary and exercise changes that are a little less intense but more likely to be kept up long-term.
One example: Committing to walking more. Walking can absolutely lead to weight loss when paired with maintaining a nutrient-rich, balanced diet. When can you expect to look in the mirror and see a difference once you start increasing your step count? Keep reading to find out.
Related: Want to Lose Weight? Here Are 16 Actually-Doable Ways To Do It Quickly and Safely
How Walking Can Lead to Weight Loss
Tami Smith, CPT, a certified personal trainer and the founder of Fit Healthy Macros, says that the reason why walking can help with weight loss is simple: It gets you moving, which burns calories. “This is especially true if you’re currently mostly sedentary; adding a walking routine can help with weight loss,” she says.
Bianca Wise, BHSc, an instructor with Alo Moves, says that walking is a great low-impact exercise that can support weight loss, but the benefits don’t stop there. “Walking is one of the simplest ways to support your overall well-being and strengthen your mind-body connection. It’s great for your heart, improves circulation, helps keep your lymphatic system flowing and boosts your mental health too. Plus, when you take your steps outside, you soak up natural vitamin D which helps support immunity and hormonal balance, making every walk a little reset for your mind and body,” she says.
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If you do want walking to be part of your weight loss plan, Smith says that it’s important to maintain a calorie deficit, which can be done through both movement and food intake. “Walking also helps to increase your NEAT, aka your non-exercise activity thermogenesis,” she says. “The higher your NEAT, the higher your metabolic rate. The higher your metabolic rate, the more calories your body will burn naturally throughout the day.”
Some examples of NEAT include parking farther away to increase how far you walk when running errands, walking around the house while talking on the phone or texting and using the stairs instead of the elevator.
How Long Does It Take To See Results From Walking?
Both experts say that the amount of time it takes to see physical results from walking varies from person to person, depending on their starting weight, gender, diet, other forms of exercise they do and any underlying medical conditions. But in general, if you pair walking with maintaining a calorie deficit, Smith says you can expect to see results within four to six weeks. “Someone who is currently sedentary can notice weight loss rather quickly because just the act of getting their body moving will trigger better digestion and the loss of some water weight,” she adds.
To stay consistent, Smith recommends setting a walking goal and creating a schedule. How much do you want to walk and when are you going to make it happen? If you’re not used to walking very much, she recommends setting incremental goals and slowly increasing how long or far you walk.
Wise agrees, saying, “The key to maintaining any habit is to keep it simple and sustainable. It’s better to start with manageable goals, like aiming for 8,000 steps per day rather than setting super aggressive goals like hitting 20,000 steps a day right off the bat.” She adds that it’s important to remember that you can split up your walking throughout the day; you don’t have to get all your steps in all in one go.
Want to reach your weight loss goal faster? Wise recommends picking up the pace or incorporating hills or stairs into your walk. Smith says to consider wearing a weighted vest to increase resistance, which burns more calories.
“Walking is a fantastic tool for weight loss but it’s not the only piece of the puzzle,” Smith says. “Focusing on other healthy lifestyle habits like a balanced and nutrient-rich diet, strength training, water intake, sleep and stress management will allow you to get the best possible results from your walking routine.” And remember, it’s just one way to move your body. There are lots of other enjoyable forms of exercise you can experiment with too!
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Sources
Tami Smith, CPT, certified personal trainer and the founder of Fit Healthy Macros
Bianca Wise, BHSc, accredited Pilates instructor and certified Clinical naturopath with Alo Moves
