{"id":574783,"date":"2026-07-08T08:49:30","date_gmt":"2026-07-08T08:49:30","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/574783\/"},"modified":"2026-07-08T08:49:30","modified_gmt":"2026-07-08T08:49:30","slug":"walking-plan-for-weight-loss-according-to-trainers","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/574783\/","title":{"rendered":"Walking Plan For Weight Loss, According To Trainers"},"content":{"rendered":"

\"Estimated7 min read<\/p>\n

Are you looking for a simple, yet effective workout to help you achieve your weight loss goals? Take a walk\u2014seriously. Walking for weight loss<\/a> is an underrated activity that\u2019s low-impact, sustainable, enjoyable, and, for the most part, free (but full permission to splurge on those cute walking shoes<\/a> and under-desk treadmill<\/a> you\u2019ve been eyeing).<\/p>\n

\u201cWalking is a great exercise because almost anyone can do it, at any time, without any equipment,\u201d says Grayson Wickham, DPT, CSCS, founder of Movement Vault. It’s also low-intensity and easy on your joints, Wickham says, which is helpful if you want to take it easy and avoid injury during your workout.<\/p>\n

Meet the experts: <\/strong>Grayson Wickham<\/a>, DPT, PT, CSCS, is the founder of Movement Vault<\/a>. Susane Pata<\/a>, CPT, is a certified group fitness instructor and content strategist for the National Academy of Sports Medicine (NASM). Alissa Palladino<\/a>, RDN, CPT, is a registered dietitian and personal trainer based in Atlanta, Georgia.<\/p>\n

Whether you prefer a morning coffee<\/a> and stroll with friends or cueing up a podcast and doing laps at the gym, there are many ways to reap the benefits of walking<\/a>. Here\u2019s everything you need to know about walking for weight loss, how much you should walk to lose weight, and practical tips for getting your steps in regularly, according to trainers.<\/p>\n

How much should I walk to lose weight?<\/strong><\/p>\n

You may have heard that 10,000 steps a day<\/a> is the “gold standard” for walking, but that number is somewhat arbitrary and may not be appropriate for everyone, says Alissa Palladino, RDN, CPT, an Atlanta-based dietitian and certified personal trainer. \u201cWalking goals need to be tailored to an individual\u2019s current fitness level, health status, and lifestyle,\u201d she says. \u201cYou may want to set a lower or a higher goal for yourself depending on a variety of factors.\u201d<\/p>\n

Want to burn fat and build more muscle?<\/strong> Try the Women’s Health 4-Week Walking Plan<\/a>. You’ll get engaging, varied workouts that maximize your calorie-burning and muscle-building potential in just 28 days<\/a>. Get ready to grow muscle, improve your bone density, and thrive in your next month of exercise with this science-backed plan.<\/p>\n

Although it’s hard to calculate the exact number of steps<\/a> you need to lose weight, generally speaking, walking for 30 minutes per day should add up to roughly 100 to 200 calories burned, says Susane Pata, CPT, a certified group fitness instructor and content strategist for the National Academy of Sports Medicine (NASM). “Doing 30 minutes worth of walking for seven days can create a weekly caloric expenditure of 700 to 1,400 calories. These numbers can add up in the long run and result in weight loss for someone who is overweight and was previously sedentary,” she says.<\/p>\n

To figure out how much walking you need to do to lose weight, it can help to identify your resting metabolic rate (RMR), which helps you calculate how many calories<\/a> you need to burn for a calorie deficit. You can speak with a certified trainer or use an online calculator like this one<\/a> from NASM.<\/p>\n

12 Walking Tips For Weight Loss<\/strong>1. Warm up and stretch beforehand.<\/p>\n

“Stretching<\/a> and activating specific muscles before your walk will help you decrease your chance of pain and injury during and after your walk,” says Wickham. “If you have pain during your walk, this is your body telling you that you really need to start dedicating time to your joint mobility<\/a>. Everyone should be able to perform a basic life task such as walking without pain.”<\/p>\n

Doing lunges before a walk can also help, he says. “Performing a set of 10 walking lunges<\/a> every so often can help you build stronger legs, and gain muscle mass,” says Wickham. “Gaining lean muscle mass will increase your resting metabolic expenditure, which means you will be burning more calories at rest. This all leads to increased weight loss.”<\/p>\n

2. Wear a weighted vest or backpack.<\/strong><\/p>\n

If you’re looking for more intensity, a weighted vest<\/a> or backpack will increase the demand on your body during your walks, says Wickham. “Typically, anything that makes an exercise more challenging will lead to an increase in calories burned,” he adds. If vests and backpacks aren’t your thing, you can also try wrist weights or another option to boost your workout.<\/p>\n

3. Use an app or watch to track your steps.<\/strong><\/p>\n

Driven by numbers? Try tracking your steps with a mobile app or smartwatch. This can help you view your progress and stay focused on your movement goals. “Data tracking can help motivate individuals [toward] goals, accomplishments, and help make up for any deficits throughout the week,” says Pata.<\/p>\n

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4. Alternate between walking and jogging. <\/strong><\/p>\n

You don’t necessarily have to run to lose weight<\/a>, but to amp up your walking workouts, try jogging or running slowly for as little as 10 seconds and then walk for two minutes (and repeat). “Adding in short jogs or runs during your walk will help you increase the intensity of your workout, which can help you accelerate your weight loss,” Wickham says.<\/p>\n

To get creative (and work your leg muscles<\/a>), you can also practice walking backward, says Wickham. “Walking backward works your quadricep muscles more than walking forward, which can help you maintain healthy and strong knees.” Just make sure you’re in a safe environment for this (and be aware of other pedestrians).<\/p>\n

5. Create a fun walking playlist. <\/strong><\/p>\n

Sometimes, all it takes is the right song to pump you up. Playing uplifting tunes while you’re out and about can make your walking experience more enjoyable. To fully immerse yourself, Pata suggests creating a workout playlist<\/a> of your favorite songs that lasts the length of the walk. It’ll fly by before you know it!
<\/p>\n

6. Don’t forget your water bottle. <\/strong><\/p>\n

Drinking water<\/a> is an important part of weight loss, so don’t forget to bring your favorite bottle along. “Staying properly hydrated is key for optimal health,” says Wickham. “The healthier and more hydrated you are, the better your weight loss journey will be.” Not to mention, the H2O will keep your energy up and help you log more miles.<\/p>\n

7. Use a food tracker. <\/strong><\/p>\n

If you’re already taking stock of what you eat with a food diary app<\/a>, it may be helpful to jot down how many calories you’re burning by walking. This helps keep you aware of your actions and how it measures up against your weight loss goals, says Pata. That said, counting calories isn’t the healthiest option for everyone, so be mindful of choosing a method that works best for you.<\/p>\n

8. Stay consistent.<\/strong><\/p>\n

To reap the full benefits of walking for weight loss, you have to commit to walking at a regular schedule, whether that’s once a day or a week. “Health is a lifestyle, not a quick fix,” says Wickham. “Find ways that you can add in your walks that will help stay consistent. The more often you walk, the more weight loss you will have.” Pro tip: Take the stairs instead of the elevator, get off the bus or train a few stops early and walk home, or invest in an at-home treadmill<\/a> to get your steps in.<\/p>\n

9. Purchase a good pair of shoes.<\/strong><\/p>\n

Next, treat yourself to some nice sneakers that you only use for walking. “This creates a ‘get-in-the-zone’ attitude when you put them on and [encourages] an enjoyable walking experience,” Pata says. From walking shoes for flat feet<\/a> to podiatrist-recommended<\/a> options, there are plenty of pairs to choose from.<\/p>\n

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\"Fresh<\/a>New Balance Fresh Foam X 1080v14Credit: Justin Steele10. Schedule and map out your walks. <\/strong><\/p>\n

Penciling in your workouts will make it that much more likely that you’ll follow through with your goals. “You know what they say…schedule it or you won\u2019t do it. Choosing one time every day to perform your walks will help you stay consistent,” says Wickham. “Prioritize your walks and plan around them to ensure you get them in every day.”<\/p>\n

You can even plan your walking route with Google Maps so you know exactly how far you’ll walk. Just be aware of your surroundings, practice safety, and share your location with someone you trust just in case\u2014especially if you’re walking solo.<\/p>\n

11. Weather-proof your walks (and have a backup plan). <\/strong><\/p>\n

As a general tip, have the right apparel on hand for rain, cold, or hot weather, says Pata. This will help you stay prepared and less likely to miss a walk due to less-than-ideal conditions.<\/p>\n

To make sure you still exercise on bad weather days, have a rainy-day back-up plan, like keeping your gym bag<\/a> packed and ready to go, or heading to the nearest mall to do some laps, Pata recommends. You\u2019ll be less likely to forget working out altogether if you have a plan B in place.<\/p>\n

12. Invite a friend or family member on your walks.<\/strong><\/p>\n

Asking someone to keep you company while you get some steps in is a great way to stay consistent with your walks and maintain your friendships, says Wickham. You can even suggest coffee and a walk, Pata says, which will encourage you to get more movement in as opposed to sitting all day.<\/p>\n

If you can’t be in-person, schedule a catch-up call with someone while you walk. \u201cBesides rekindling or maintaining relationships, [a phone call] will make time go by more quickly and the walks may begin to become enjoyable,\u201d says Pata.<\/p>\n

How much weight can I lose from walking?<\/p>\n

An individual can typically burn up to 5,600 calories a month from walking alone, which is roughly 1.6 pounds, says Pata. However, the exact number is dependent on a person\u2019s individual calculations that take weight, level of conditioning, and training capacity into consideration.<\/p>\n

You’re more likely to lose weight if you’re also in a calorie deficit<\/a>, in which you burn more calories than you consume, Wickham says. Any type of movement you engage in throughout the day can help you increase your overall calorie expenditure, he says\u2014but since walking doesn’t burn quite as many calories as, say, running or sprinting, you’ll probably see more weight loss progress if you combine your walking routine with other high-intensity workouts<\/a>.<\/p>\n

Find the Perfect Women’s Health Training Program for You\"Chevron\"Chevron\"Headshot<\/p>\n

Emily Shiffer has worked as a writer for over 10 years, covering everything from health and wellness to entertainment and celebrities. She previously was on staff at SUCCESS, Men’s Health, and Prevention magazines. Her freelance writing has been featured in Women’s Health, Runner’s World, PEOPLE, and more. Emily is a graduate of Northwestern University, where she majored in magazine journalism at the Medill School of Journalism and minored in musicology. Currently residing in Charleston, South Carolina, Emily enjoys instructing barre, surfing, and long walks on the beach with her miniature Dachshund, Gertrude.<\/p>\n

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Lauryn Higgins is a freelance journalist whose work focuses primarily on public health. Her work tracking the coronavirus for The New York Times was part of a team that won the 2021 Pulitzer Prize for Public Service. When she’s not working she loves spending time in her kitchen and garden, taking barre classes and cuddling with the love of her life, her 90-pound bernedoodle, Gus. Her work has also appeared in NPR, Salon, Teen Vogue and Well + Good.\u00a0<\/p>\n

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Ashley Martens is a wellness writer based in Chicago. With a lifelong passion for all things health and wellness, Ashley enjoys writing about topics to help people live happier and healthier lives. With a foundation in fitness, food, and nutrition, Ashley covers it all including sexual health and travel topics. Ashley is also a NASM-certified personal trainer and group fitness instructor.<\/p>\n