If you don’t think walking counts as a workout, think again. While it’s important to have variety and progression in your routine, walking can be a really effective form of exercise, particularly if fat loss is your goal.
‘Walking is one of the most underrated tools for sustainable fat loss. It’s low impact, accessible and easy to maintain long term, which is exactly why it works,’ says Dr Mihaela Gulyas of SKNCode London. ‘Regular walking increases daily energy expenditure without placing excessive stress on the body, helping to preserve muscle mass while improving insulin sensitivity, cardiovascular health and overall metabolic function.’
What people get wrong about walking and fat loss
‘The biggest misconception is that walking doesn’t “count” unless you’re sweating or completely out of breath – fat loss isn’t driven by one intense workout; it’s the result of consistent energy expenditure over time,’ notes Dr Gulyas. ‘Many people also overestimate how many calories they’ve burned during exercise while underestimating how much they sit during the rest of the day.’
That’s why, if sustainable fat loss is your goal, ‘increasing your daily movement can often have a greater impact than adding another high-intensity workout’, adds Dr Gulyas.
And if you’re looking for simple ways to supercharge those daily steps to boost fat loss and build more stamina, she’s got some tips for how to do just that below.
The 5 tips1. Walk at a brisk pace
It might sound obvious, but notching up your walking speed can have far-reaching benefits, says Dr Gulyas.
‘Aim for a pace where you can still hold a conversation, but your breathing is noticeably quicker,’ she advises. ‘Walking briskly increases your heart rate and energy expenditure compared with a leisurely stroll, helping you burn more calories while remaining low impact and sustainable. You don’t need to run to see results – consistency is far more important than intensity.’
Interval walking can be a great way to pepper higher intensity bursts into your steps – and if you’re looking for an exact structure to follow, you may find the exercise method known as ‘the Japanese walking method’ helpful.
Research has suggested that the technique – as shown below – can elicit significantly greater improvements in aerobic capacity, leg strength and reductions in resting systolic blood pressure than moderate-intensity continuous walking.
The Japanese walking method technique:
- Walk at a brisk pace for 3 minutes: About 70-85% of your maximum heart rate. You should be able to speak, but you may find continuous talking a challenge.
- Walk at a more leisurely pace for 3 minutes and let your heart rate come down to 40-50% of your maximum heart rate.
- Repeat 5 times for a total of 30 minutes.
2. Add hills or stairs
‘Walking uphill or incorporating stairs recruits larger muscle groups, particularly the glutes, hamstrings and calves,’ adds Dr Gulyas. ‘This naturally increases the intensity of your walk, burns more energy and helps improve lower-body strength without placing excessive stress on your joints.’
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Add an incline: if there aren’t any hills, utilise the stairs
3. Walk after meals
One of the simplest habits Dr Gulyas recommends people adopt is to take a 10-15-minute walk after eating.
‘Research has shown that this can help reduce post-meal blood glucose spikes, improve insulin sensitivity and support metabolic health,’ she says. ‘Better blood sugar regulation may also reduce energy crashes and cravings later in the day, making healthy eating feel much easier.’
Indeed, one study found that a 10-minute walk immediately after eating appeared to significantly blunt post-meal blood sugar spikes.
4. Increase your daily step count gradually
The key to sustainable fat loss? ‘Habits you can maintain consistently,’ says Dr Gulyas, not perfection – which is why gradually progressing your step count can itself support it.
‘Rather than focusing on achieving an arbitrary target such as 10,000 steps overnight, aim to improve your own baseline,’ she advises. ‘If you’re currently averaging 4,000 steps a day, increasing to 6,000 or 7,000 is a significant achievement.’
5. Walk in nature whenever possible
This one may surprise you, but it can indirectly impact fat loss.
‘Where you walk can be just as important as how far you walk. Choosing green spaces such as parks, woodland or countryside trails doesn’t just make walking more enjoyable – it also benefits your mental wellbeing,’ notes Dr Gulyas. ‘Studies have shown that spending time in nature can reduce stress, improve mood and lower cortisol levels.’
‘While cortisol itself doesn’t directly stop fat loss, chronic stress can increase cravings, disrupt sleep and make healthy lifestyle choices more difficult to maintain.’
Always consult your doctor or a qualified health professional before starting a weight loss plan. And know that weight loss isn’t one-size-fits all; while walking can be hugely beneficial, any underlying health conditions, medications or nutritional needs will affect what’s safe and effective for you. Consider your overall health and what’s sustainable – not just the number on the scale.
A note on strength training
‘Walking is excellent for increasing daily calorie expenditure, but preserving muscle is equally important when trying to lose fat – strength training two to three times a week helps maintain lean muscle mass, supports metabolic health and improves body composition,’ Dr Gulyas caveats.
‘The goal shouldn’t simply be weight loss – it should be fat loss while preserving muscle.’
One of our most frequently asked questions here at Women’s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo exactly how to do it. In this 4-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.
Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.