How Much Fat Can You Lose From Walking? + How to Lose More

I share studies on how much weight you can lose from walking, how walking compares to running and biking in terms of weight loss and body fat percentage loss, and how to walk to lose the most weight. Press "show more" to see the study link(s)!

[anonuniversal]

Hey Miche, what is your hunch on whether you'll lose the same amount of fat walking slower. i.e. does walking 5 miles at 3.5 mph burn the same amount of fat as walking 5 miles at 2.5 mph? Personally I greatly prefer a leisurely stroll to a brisk one and don't mind the extra time it takes

[Metachief_X]

I’m currently 290 pounds and started walking 2 weeks ago. Aiming to shoot for 45 minutes a day. Wish me luck!

[skylineuk]

15 years back a friend of mine wanted to lose weight. He had tried higher intensity exercise and different diets but it wasn’t working. I told him to walk the fat off, it would keep his mind off eating, not burn into carb storage in muscles and burn the most fat from studies I had read back then, an hour a day at least. His doctor told him it would never work - he lost 5 stone and still walks and love hill walking, the fat never came back.

[IronicTonic]

I lost 27lbs from walking an hour per day (half hour in the morning and half hour in the evening). Ive tried everything and walking has been the most effective fat burning tool. Took about 6 months to lose the weight.

[cranedaddy]

One year ago I quit smoking and started walking 10k steps a day min, 5-6 days a week. It's been life changing. Now my walks are my favorite time of the day, and paired with responsible nutrition I've lost 60 pounds. Keeping it off to!

[wtmf]

I know this video is a year old but I wanted to add my personal experience for anyone who is just seeing it now like I am. I'm a disabled man in my 40's and had to stop working. I've always had highly physical jobs so I've always been in good shape. Once I became disabled I ended up gaining a lot of weight due to the lack of physical activity. One day I looked in the mirror and was disgusted with what I saw. I weighed in at 260 lbs at that point. I decided to start walking to try and get the weight back off. I did some experimenting to figure out what I could handle. Walking around 45-50 minutes per day 4-5 days per week and keeping my heart rate right at 130 (as measured on the fitbit I bought) during my walks. The walking is the only thing I changed, and in just 5 months, I had lost 60 lbs and lost 7 inches off my waist. Walking absolutely works for fat loss. You just have to get your heart rate up while you're doing it. That's the difference.

[Grk]

A couple of years ago, I moved from LA, a very car-centric city, to Spain where I don’t even own a car and live in the city center. Walking has all of a sudden taken a big role in my daily life, I do 10k steps just with errands + a daily stroll. I saw immediate results within the first couple of weeks, to the point that I had to buy new jeans, waist 31/32 to 29 now.

[robbysalz]

I personally lost 100lbs from diet and the only exercise I did was walking 7500 steps a day

[morganellabean]

I've been an athlete my whole life and have always been in good shape. Running was my primary form of exercise/activity for many years. I trained for ultramarathons and triathlons. I was also in the Army and worked out every day. I switched over to weight lifting and biking about 5 years ago when running became too hard on my body. In the past year I've added walks to my fitness routine and am in the best shape I've ever been in, consistently maintaining a lower body fat percentage with no drastic changes to my diet. Keep in mind I'm also older, too. As a runner I thought walking was boring. I've now completely changed my mind and can't imagine life without my daily walks. It really works.

[everu]

I walk 60 minutes a mental health. My salvation, sanity and church!

[cosmicbeauty]

Watching this while walking on my treadmill ❤ i used to be really slim a few years ago because i walked practically everywhere. I also used public transportation. I didn't grow up with a car in my household, so wherever i had to be, walking was the main option. Once i got my first car at 28yrs old, OMG the lbs piled on. HIIT wasn't working, intermittent fasting wasn't doing much, boot camp didn't help. Then it dawned on me, all i did was walk... That's what kept me slim and trimmed, and it works 💪🏽

[irenakish]

I have been a yo yo dieter all my life with little exersise. I am now 79 years old and have finally found a program that works for me.
I started my walking on Nov 1st, 2023, at 7:00 am and walk for 2 hours which is between 11K to 12K steps. Once I get home I have a coffee, no breakfast, then a light lunch at 1:00 pm and a regular dinner at 5:00, no snacks at all after that.
I is now Feb 21 and for the first time in my life i have lost 32 lbs and keeping it off.
So i would say the walking is a big part of my success and only eating twice a day is a bonus.
I have walked two hours every day for 86 days, through the jungle in Mexico with many hills both up and down.
Don't give up, it works!

[asaka]

My Dad increased his walking and reversed his type 2 diabetes.

[Jennifer_Lewis_Beach_Living]

Yes, low-intensity workouts don’t burn as many calories as a high-intensity workouts, BUT low-intensity workouts burn more FAT than high-intensity workouts. I can see this on my fitness tracker that tracks my heart rate and what it’s doing (resting, aerobics, anaerobics, fat burning). When I do predominately low-intensity workouts, my heart rate reads that for 1/4 of my awake time, I’m burning fat. When I do predominantly high-intensity workouts, my heart rate reads that for 1/8 (or less) of my awake time, I’m burning fat.

[regretinformu]

For the last 18 months I’ve done nothing but walk and I’m down from 353 to 224.6 as of this morning. Of course it was done with a calorie deficit using intermittent fasting. Currently I’m averaging 6 miles a day and that’s after adding all steps in a day.

[trunch]

Nearly 20 years ago I lost over 80lbs in 8 months from walking and changing my diet. I absolutely believe that walking is a great way to aid in weight loss.

[Simon-plzi]

Walking is a grenade to fat and results are multiplied when combined with caloric deficit. I walk 15, 000 steps a day over three sessions. My last walk is at night after dinner. If you want to get a flat belly, eat only whole food and get walking.

[whitecottagelife]

Another benefit of walking is that it helps keep you regular. Every time I fly overseas I get constipated. For the last few months I've been working a lot sitting and I'm more and more constipated. It just dawned on me today that my sedentary lifestyle might have a role in my being constipated, so I'm starting to walk at least half an hour daily. Hopefully it works...can't hurt, that's for sure

[margaretwoodroffe]

My husband and I have been walking for the past two months and a half and it's amazing our overall health has improved greatly

[adminofsugas]

I’ve found walking to be an amazing life changing experience when it comes to my mindset