14 Walking Tips For Maximum Weight Loss
How good is walking for weight loss?
In a short answer – very!
Walking is a low impact activity and a great place to start into your daily routine when you are trying to lose weight.
Walking has many benefits not only for weight loss but overall hearth heath and a healthy lifestyle.
What I love about walking is it requires no equipment and it can be done anywhere.
In order to get those most out of your walks, here are my 14 walking for weight loss tips for maximum results.
1 – Set A Step Goal
How much should you walk to lose weight?
The magic number when it comes to steps each day is 10,000.
Start there if you are no where near that goal.
By walking 10,000 steps a day you will burn around 3500 more calories that week. Not bad from just walking!
Take it slow and steady. If you are already hitting that 10,000 step mark try increasing it to 12,000 and stick to it for a couple of weeks.
Your goal is to reach 15,000 steps a day!
2 – Invest In A Fitbit
Most phones do have a tracking step counter but I swear by my Fitbit.
It holds me accountable without having to carry my phone everywhere.
It tracks your sleep pattern, intensity and steps plus so much more.
What I love the most is it reminds you to move when you become sedentary during the day. It’s like a little reminder – hey get up and move it’s been a while.
It takes the guess workout out of having to think about when the last time you got up.
Totally worth the investment for a healthy lifestyle.
3 – Increase The Intensity
If you are walking 5 days a week increase the intensity on some of those days.
In order to burn fat you need to get that blood pumping at a higher rate.
For maximum fat burn think of a 1 – 10 sale for your heart rate. 10 meaning you are sprinting and 1 meaning a light stroll barley breaking a sweat.
You want to aim for a solid 6 here for about 45 minutes a day.
4 – Use Your Upper Body
Walking is amazing for your legs and booty but it really does nothing for your upper body.
When you are walking make sure you are swinging your arms!
Not only will you be burning more calories with the extra movement but you are also engaging your upper body and your core.
5 – Start Your Day Off With A Walk
If you can, try to get a walk in first thing in the morning or as soon as you can in the day.
This does a few things for you.
First, it will set the tone for your day. If you are getting a good sweat first thing you are more likely to keep up with that momentum and pace throughout the day.
Second, it gets it out of the way first thing before your day becomes too busy. Or your whole day has flown by and you may become to tired to get your walk in.
Walking in the morning is ideal especially in summer months too so it is not too hot.
Related: Healthy Morning Habits
6 – Choose The Right Gear
Make sure you are comfortable.
The right shoes and attire can make all the difference.
The last thing you need is to injure yourself with the wrong walking shoes or have blisters.
If you are taking your kids along in a stroller make sure its a good one that can handle the terrain easier.
When mine were little I loved my jogging stroller. That thing was a beast and made it so much easier for me to walk every day.
7 – Find A Walking Buddy
Accountability is usually one of the things people struggle with the most when trying to lose weight.
When you find a friend to walk with you have no excuses. It makes it much easier for you to go.
I have even used my kids, if I mention they can bike along side me while I get in my morning walk I know I have to keep my promise.
8 – Take The Long Route
This is an easy way to get your steps up all day long, not only during your walks.
Try taking the stairs instead of the elevator, park further away from the store.
If you sit at a desk all day for work try to take little walking breaks.
Those little things will add up big time to reach your goal each day.
9 – Hydrate
Staying hydrated is such an easy thing to do to speed up weight loss.
Simply by drinking more water throughout the day can raise your metabolic rate by 30% according to The Journal of Clinical Endocrinology and Metabolism.
That’s a massive improvement for very little work.
10 – Make It A Habit
Trying a new routine can be difficult.
But consistency is key for weight loss and good health.
You will not see improvements if you walk one day and then take a week off just to start again.
Stay consistent and build walking for weight loss into your daily routine for maximum results.
11 – Pair Walking With Strength Training
Walking for weight loss is great for health but when you combine it with strength training you will see results faster.
When you strength training the more muscle you are gaining which means you will burn more fat and the leaner you will be.
Many woman are so afraid to start lifting because we think we will look bulky.
It’s actually the opposite. From personal experience I thought the same thing years ago.
Once I started adding in strength training the better results I got and I lean out much faster.
Related: Benefits Of Lifting For Women
12 – Change Up Your Speed
During your walks add in some jogging intervals.
The faster you walk the more calories you will burn.
Keep in mind the slow and steady rule though, you do not want to injure yourself.
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Start with a lighter jog here and there if you can during your walks.
Or power walk for a few minutes.
Those extra boosts of energy can make a lot of difference.
13 – Use Inclines
If you are walking on a treadmill bump up the incline during your walk.
Walking outside? Find a place that has hills.
You will burn more calories and you’ll give your legs, booty and core a little bit of a better workout.
14 – Watch Your Calorie Intake
The more your walking the more calories you are burning and the hungrier you might be.
However, if you are trying to lose weight plan your calories accordingly.
To lose weight you need to be in a calorie deficit.
If you are not seeing the scale budge, try writing down what you are eating for a few days and see if you where you can cut calories.
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