Walking to lose weight

Lose Weight Walking an Hour a Day Benefits


The Benefits of Walking One Hour a Day Five Days a Week

Strange as it may seem, walking is not everyone’s cup of tea. Yet if you have the time to spare, just walking one hour a day will provide many benefits and help to lose weight.  You should consider this as an easy option to help to either reduce your weight or to keep your weight within your recommended guidelines.

Fast Walking ONE hour a day 5 DAYS A WEEK

Walking is a great way for easy weight loss. They say you should take around 10,000 steps a day if you want to get the weight off. This will obviously depend on the amount of food that you eat each day, and also what you eat. Fast walking is a slightly higher pace than you would normally walk. This is not a stupid type of walk, just a little bit quicker than normal.

If you do decide to start a walking program try and find something that will give you encouragement to go walking on a regular basis. For me, it is a heart rate monitor. My watch is a Garmin HRM, a Fenix 5 to be more accurate, but you do not need something as technical as this.

By having something on your wrist that shows how you are doing it gives you the inspiration to do more and shows you how you are doing, day by day and week by week. You can also compare with friends if they have the same make or are in the same group.

For a rough guide, you will lose 1 pound of weight for every 3,500 calories you burn beyond what you consume in a day.

It is a fact that the more you weigh, the more you will burn when walking for an hour. So a person who weighs 125 pounds burns 240 calories walking for an hour at 3.5 mph, but a person who weighs 185 pounds person will burn around 356 calories in an hour.

Walking to lose weight
Walking is a great way for easy weight loss

Walking An Hour a Day Benefits

Walking is a cheap and easy way to look after yourself. It is also one of those sports where you do not have to pay much to do it, and it is done anytime and anywhere that you are.

So there really is no excuse that you could not get to the gym to burn the calories. We are very lucky where we live. Across the road from us is the entrance to a forest.

We can take a walk through the forest for well over an hour getting the best of both worlds at no extra cost. An hours walk is as good as 30 minutes running. The benefits of walking are far more impressive than running.

  • walking is easy
  • walking burns calories
  • you can walk anywhere
  • walking costs nothing
  • walking benefits are very high

Walking for easy weight loss



  • running burns more calories
  • running is for the younger generation
  • running hurts
  • running causes more injuries
  • running costs money

Running to burn calories

Walking v Running

Walking is great when you start to get injuries from running. I took up walking over 15 years ago (about 35 years young) and have never looked back. I tried training for a marathon about 5 years ago and gave up as the legs just had too many difficulties to handle.

I have never had an injury from walking and can count on one hand the number of injuries I have had in the last 30 years.

Running is great when you are young and your legs are used to it. You are slim and your body can cope with the constant pounding it takes from driving the legs into the ground over and over again.

With walking, you do not get this problem. As you get older you put weight on. I see hundreds of people every year out running trying to lose weight. The age ranges from 18 years to 65 years.

If you are just overweight and you are serious about losing the weight you might make it. But unfortunately, most of the people I see are middle-aged men who go out running once or twice a week for 3 or 4 miles thinking that this will be enough to get the weight off.

Running for weight loss

They stand no chance. In fact, they would be better off walking on a daily basis than running twice a week.

For most of these people that effort is about as much as they can muster, and unfortunately, it is nowhere near enough. An average working male consumes between 2200 and 2800 calories a day, maybe higher depending on how you start your day.

If you start the day with a coffee before you get the train you are looking at around 200 calories a cup with sugar.

If you start with a Starbucks latte or any coffee shop latte or cappuccino you are looking at around 320 calories. This does not include what you had for breakfast. Add a croissant to it and we are now at 500 calories.

The day is long and during the working day, most people tend to snack. Another coffee or two, a couple of teas, crisps, chocolate bars, biscuits and more, and this is before we have had lunch.

If you are a McDonalds or Kentucky fan you have serious problems. Not just because of the quality of food that you eat, the fact is that most of us who use these places tend to use the regular.

Not only is the food unhealthy most of the time, but it is also full of salt and those dreaded empty calories. Empty calories are food that contains very little nutrition. All it actually does is fill you up. This type of food is visceral food. It will stick to your organs. This is the most UNHEALTHY type of fat.

What the body does not burn at the time, it then stores as FAT. So each meal you consume from any of the regular quick fill places will leave you with a certain excess amount of wasted food, and a high degree of unburned calories which then turn to fat.

Burn more calories

This all builds up to help you towards the big H. To many calories from empty food will give you a few things to think about.

  • Heart Attack
  • Stroke
  • High Blood Pressure

To help you to burn those excess calories each and every day without going to the gym add walking to your routine. If you would rather do it before work then tries and do it in the morning.

Walk to the next several bus stops before getting on the bus. Walk to work. Get off the bus a couple of stops early. Try and squeeze in 10,000 steps a day, and to add to this try and change your diet so that it fits in with your routine. You really do need to combine both to make it work.

Go to your local sports store and buy yourself a decent pedometer. You can attach it to your shorts, trousers, jeans or whatever and count the steps that you do. It really is a great incentive to get you out walking.


Using a HRM



Start a diary and make notes of how many steps you are taking each day. This will encourage you to try and keep a weekly and monthly record of what you do. Once you achieve this consider starting to look at what you eat.

Take a look at the labels on the containers and try to take in 5 a day as recommended. You will be surprised at what you can actually eat in a day AND still lose weight.


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Other Great Walking Questions

Is Walking 1 Hour a Day Enough to Lose Weight?

That will all depend on how much food you consume each day, and how often you exercise each day. Ideally, you should aim to lose 1 to 2 pounds of fat each week according to the National Heart Lung and Blood Institute.

This translates to about 8 to 16 pounds in two months. Walking at a pace of 3.5 miles per hour for 30 minutes a 155-pound person can burn about 149 calories or 298 calories in one hour.

Adults with weight-loss goals should dedicate at least 300 minutes to medium-intensity aerobic exercise every week. Don’t feel overwhelmed by this number; an hour-long walk five days per week is enough to bring you to 300 total minutes of walking by the end of the week.

Can I Lose Weight Just by Walking Every Day?

The simple answer lies in how much food you consume each day, and how much exercise you also do. If you eat a lot of food each day and do very little exercise you will GAIn weight rather than lose it.

If you add 30 minutes of brisk walking to your daily routine you could burn about 150 more calories a day. Of course the more you walk and the quicker your pace the more calories you’ll burn. However, balance is important. … So keep walking but make sure you also eat a healthy balanced diet.

How Many Hours a Week Should You Walk to Lose Weight?

Try and walk as often as you can and am minimum of at least ONE HOUR each day. Aim for a brisk walk of 30 to 90 minutes most days of the week for weight loss. You can walk more on some days and less on others but the total time for the week should be at least 150 minutes (2.5 hours).

Can You Lose Belly Fat by Walking?

The best way to burn belly fat is to follow the 12-hour method of food management. Try and have your last meal around 6 pm, followed by only light drinks after this. Then when you get up in the morning try not to eat for as long as you possibly can. This way the body will tuck into your fat reserves to get its energy. This could well be your belly fat.

While any exercise can burn calories brisk walking for 45 minutes mobilizes the body to dip into fat reserves and burn stored fat. It is especially good for burning internal belly fat called visceral fat that not only contributes to your waistline but also raises your risks for diabetes and heart disease.

How Can I Drop 10 Pounds in a Week?

Go running every day and eat small amounts of food each day. Stop eating at 7 pm at night and do not eat again until around 11 am the next day. When you wake in the morning go for a ONE hour walk before you do anything else. Take a cup of tea if you wish but make sure there is no sugar.

There is no easy solution to lose so much weight in one week unless you are REALLY Obese. It is much easier to lose lots of weight when you have a lot to get rid of, than it is when you are trying to get a few pounds off the scales.

Is One Hour Walking a Good Workout?

An hour of brisk walking done every day and combined with a decent diet is more beneficial than no workout at all and will help you to keep the calories down. If you walk for an hour on more than one occasion each day this will certainly help to burn fat, and will definitely be a good workout for anyone over the age of 50.

Can You Get in Shape by Walking?

No amount of walking will help you get in shape unless you have a well-balanced diet and you exercise on a daily basis. Getting into shape takes effort and a well-proven routine of daily exercise and a balanced diet.

Is It OK to Walk Every Day?

Yes, as long as you are fit enough to walk. The general guidelines are that 30 minutes or more of walking every day at a speed of between five and eight kilometers per hour can improve health. And studies show that even when people don’t quite manage to walk for the recommended 30 minutes a day the benefits can still accrue.

How Can I Lose 30 Pounds Quickly?

No simple answer for this one. 30 pounds is a lot of weight to get rid of quickly. By combining a good quality diet of protein and vegetables, drinking plenty of water and exercising at least 90 minutes a day burning at least 800 calories, and not consuming more calories a day than you eat will help to get that weight off. If will not be an overnight transformation and this is a lot of weight to lose.

What Does 1 Hour of Walking Do?

Improve Walking Speed A 155-pound person burns 298 calories at 3.5 mph 334 calories at 4 mph and 372 calories at the brisk pace of 4.5 mph. Walking one hour daily this translates into 2.6 pounds per month at 3.5 mph 2.9 pounds per month at 4 mph and 3.2 pounds per month at 4.5 mph.

Is Walking 5 miles a Day Good?

The short answer is YES. However, make sure you have good quality shoes fitted and that you are capable of walking 5 miles a day. A 5-mile walk at a 2 mph pace takes 2 1/2 hours so you will burn 630 calories if you weigh 200 lbs. and 475 calories if you’re 150.

Is Walking Better Than Running?

Walking can provide a lot of the same benefits of running. But running burns nearly double the number of calories as walking. For example for someone who’s 160 pounds running at 5 miles per hour (mph) burns 606 calories.  If your goal is to lose weight running is a better choice than walking. be aware though that running can produce far more injuries than walking, and many people who run, pack it in after a few goes. Walking can be done in normal clothing whereas running requires good training shoes and lots of kit due to it getting sweaty much quicker.

Will Walking An Hour a Day Tone My Legs?

Yes. According to the latest health research brisk walking – yes that thing you do every day – can burn as much fat as running. Brisk walking for aound an hour a day four to six times a week will help tone your thighs firm up your bum and whittle away your waist.

What Happens to Your Body When You Walk a Lot?

By walking on a daily basis you will help to keep your body fat lower than if you just sit around all day and do nothing. Excess body fat is very dangerous to your health. Walking can actually help you burn more fat as it will boost your metabolism and heart rate.

Is Walking 2 hours a Day Good?

Walking for 2 hours a day will certainly help to burn lots of calories. If you are that keen to do this, get yourself a heart rate monitor and make use of it by checking how many steps and calories you are burning from the exercise you are making.  If you are new to walking aim to maintain a speed of 3.5 mph for the duration of the walk. According to Harvard Health Publishing, you’ll burn 596 calories in two hours of walking if you weigh 155 pounds.

Is Walking Enough Exercise?

This will depend on how often you walk. However, four out of five experts said yes. Walking is, of course, better than no exercise at all but to maximize health benefits a combination of aerobic-type (running cycling swimming) and strength-type exercise (lifting weights or bodyweight exercises) should be performed regularly.

Does Walking Reduce Thigh Fat?

Not really. Your body burns fat from where it is stored the most first and then makes its way through the body. There will be less fat on the thighs to burn than on the belly. While you will use your thighs while walking it’s impossible to target just your thighs for fat burning. This concept known as spot reduction is a myth the American Council on Exercise notes.

Does Walking Make Your Butt Bigger?

Possibly yes. But not excessive. It will tighten the muscles and help them turn from fat to muscle which may mean a slightly firmer backside. A focus point for many women in their workouts is the buttocks. At its core walking is an aerobic exercise meant for burning calories and trimming fat but it also builds the gluteus muscles making your butt bigger and firmer over time.

How Can I Lose Tummy Fat Fast?

There is no hard and fast rule to help lose tummy fat quickly. by doing regular exercise and watching what you eat on a daily basis you will start to lose weight. It will come off your stomach first, which is what you are looking for.

Eat Plenty of Soluble Fiber. Avoid Foods That Contain Trans Fats. Don’t Drink Too Much Alcohol. Eat a High-Protein Diet. Reduce Your Stress Levels. Don’t Eat a Lot of Sugary Foods. Do Aerobic Exercise (Cardio) Cut Back on Carbs Especially Refined Carbs.

Is Walking 4 km a Day Enough?

Probably not. If you do it every day and also watch what you eat by keeping an eye on the food you consume then you will stay in shape. By knowing the number of calories you consume and the number of calories you burn you will know that you should not be gaining weight.

A brisk walk of 4 km would only take about half an hour so only around 100 maybe 120 calories burned.

Is Walking 2 Miles a Day Enough?

See the above answer. No. The key to weight loss is to burn more calories than you take in. Implementing an exercise program in which you walk 2 miles a day can help you lose weight by burning more calories than is usual for you.

Can You Lose Belly Fat By Not Eating?

Yes. but you have to eat sometime. There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first. Getting enough fiber can help. Hairston’s research shows that people who eat 10 grams of soluble fiber per day without any other diet changes, build up less visceral fat over time than others.

Can Walking Get Rid Of Love Handles?

Love handles are probably the hardest thing to get rid of when it comes to reducing fat. by exercising this part of the body you may be able to turn these chunks into muscle. Otherwise, be prepared for a long fitness program.

Aerobic workouts help burn calories and reduce excess fat on the body which can help slim down love handles ( 35 36). … Swimming working out on the elliptical machine or simply going for a brisk walk are all excellent ways to get into an aerobic workout routine.

Does Slow Walking Burn Fat?

Any type of exercise will burn fat. It will all depend on how many calories you take in and how many you burn in a day to see if you actually lose any weight. Slow walking will burn calories and burn fat, but by consuming a mars bar or something similar afterward that will almost certainly put those calories back on.

Which Time Is Best For Walking Morning Or Evening?

That will depend on what you have eaten the night before and if you can walk on an empty stomach. If you consumed your last meal at say 7pm and then take a walk in the morning before you have your breakfast you will burn far more calories than walking in the afternoon. This is because you are in the 12 hours No Food period where the body needs to get its food from, so it consumes fat cells.

If on the other hand, you walk in the afternoon after consuming breakfast and lunch, the body will use those calories that you have eaten before it looks at your body fat.

Can You Lose 5 Pounds In a Week?

Yes, by watching what you eat and walking on a daily basis. While it’s easy to be swayed by fad diets quick promises and cleanses it is actually possible to lose 5 pounds in two weeks through healthy eating and exercise. To lose 5 pounds it’s more about cleaning up the diet than making a drastic overhaul.

Is 800 Calories a Day Safe?

No. Check with your doctor. 800 calories will more than likely leave you deficient of some vital carbs and could leave you feeling sick and lethargic. Consider that a bar of chocolate is already 300 calories and provides almost none of the vital energy you need for a day, it just gives you a boost, and you can start to see why 800 calories are almost a no go.

A low-calorie diet is one that restricts your intake to 1200 to 1600 calories per day for men and 1000 to 1200 calories per day for women. Some people go on a very low-calorie diet for rapid weight loss often consuming only 800 calories a day.

How Long Should You Walk a Day To Lose Belly Fat?

Belly fat is the first that starts to shed when you exercise on a regular daily basis. Providing that you consume fewer calories than you burn you will start reducing your stomach fat. I would aim for a minimum of 1 hour a day or around 10,000 steps.

Walk most days of the week for at least 30 minutes to burn an extra 1000 to 3000 calories in total for the week and to improve your metabolism each day.

Will I Lose Weight If I Walk Every Day For 1 Hour?

This will all depend on how much food you eat during the day. You need to burn more calories than you consume. One hour a day is good as long as you keep this going each and every day.


Can You Lose Belly Fat By Walking?


What Are The Benefits Of Walking 1 Hour a Day?

Your heart becomes stronger and healthier. Brisk walking raises your heart rate by 60-70% because while walking the muscles of your body need more oxygen and blood supply. If you make it a habit of walking for 1 hour daily the strength of your heart and its efficiency in pumping blood will increase over time.

This will help to reduce your blood pressure and increase your ability to go further for longer. You will also feel fitter and see a reduction in your waistline, and a reduction in belly fat. It should also reduce your visceral fat that surrounds your organs which is the worst type of fat.