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Walking for Weight Loss

To lose weight, aim to walk at least 30 minutes a day, 5 days a week

Jill is a registered dietitian who's been writing about nutrition, health, and fitness for more than 20 years.

Michele Stanten is a walking coach, certified group fitness instructor, and running coach. She is the author of Walk Off Weight and The Walking Solution.

Verywell / Ryan Kelly

How Much to Walk for Weight Loss

Walking For Weight Loss

Sample walking workouts, frequently asked questions.

Next in Walking for Weight Management Guide Walking Workout Schedule for Weight Loss

If you want to start walking for weight loss, you might wonder how much you should walk to lose weight. The general rule of thumb is to walk at least 10,000 steps daily. Depending on your diet and other activity, you may need to increase this number if you are walking for weight loss. Walking is one of the simplest ways to add more activity to your day.

When walking for weight loss, all you need is supportive footwear, comfortable clothes, and a safe and convenient place to walk. To learn how it works and what to expect, read on. You will discover how far to walk to lose weight, how to make walking a regular part of your daily routine, and some walking workouts ideas.

How Much Should You Walk to Lose Weight

According to the Centers for Disease Control and Prevention (CDC), walking helps your body burn more calories. A 154-pound person burns 280 calories an hour walking at a moderate pace (3.5 miles per hour) and 460 calories an hour walking at a vigorous pace—4.5 miles per hour (MPH).

To lose weight walking , you need to walk at a moderate pace for 30 or more minutes at least five days a week. However, walking for longer periods more vigorously can lead to better results. When walking for weight loss, going at a pace that increases your breathing and heart rate is more effective at helping you reach your goals than a casual stroll.

Just make sure you set walking goals you can meet. While vigorous walking leads to better outcomes, there’s nothing wrong with starting at a pace that suits your current fitness level . Then, you can slowly increase the length or intensity of your walk as your fitness improves. Unattainable goals can set you up for failure, especially regarding weight loss.

Getting to and maintaining a healthy weight is a long-term commitment that must include lifestyle changes you can follow for the rest of your life. This includes eating a nutritious, balanced diet and getting regular physical activity.

Making good food choices and getting more exercise affects your calorie equation or the number of calories you need to maintain your weight. You must create a calorie deficit to lose weight by eating fewer calories, burning more calories or both.

Walking is already part of your day, and turning it into a form of exercise that helps with weight management doesn’t have to be complicated. You can even break up your walks into 10-minute increments if time is limited.

All bouts of activity count toward helping you reach your fitness goals; even something as small as walking up one flight of stairs instead of using the elevator provides benefits. Use a walking app or fitness tracker to monitor your progress. This can help you hit your walking goals, whether you’re aiming for 10,000 steps or 60 minutes a day.

Also, keep a pair of comfortable walking shoes in the car or a bag to ensure you are always ready to walk. And bring a refillable water bottle with you throughout your day to stay hydrated. Here are some additional tips for making sure walking is part of your day.

Park Far Away

Instead of parking as close to the door as possible, park at the far end of the lot. This helps you get in more steps and saves you the frustration of finding that perfect parking spot right near the door.

Take the Stairs

Taking the stairs instead of the elevator can help you ensure you are getting in additional steps. Moreover, opting for the stairs instead of the elevator is a great way to get more strenuous physical activity.

Walk During Lunch

Use part of your lunch break to take a stroll through the office or around the community outside. To make it more enjoyable and to help you stay motivated, invite your co-workers and make your lunchtime walk more fun and social.

Invite Friends to Hike Instead of Coffee

Getting together with friends is important for your mental and social well-being. Instead of meeting for coffee or lunch, make plans to check out the local hiking trails in your area.

Walk While You Wait

If you are too early for a healthcare provider appointment, take a walk around the block. Or, if you are waiting for your kids to finish baseball practice, go for a brisk walk around the field. Anytime you are waiting, think of it as an opportunity to get a walk in.

Adding more walks to your daily routine is a great way to boost physical activity. But when walking for weight loss, you may need to step things up a notch to reach your fitness goals. After getting the OK from a healthcare provider, try one or all of these walking workouts to keep your walks interesting and effective.

Treadmill Walking Workout

With a treadmill walking workout , you never have to worry about the weather spoiling your exercise routine. Plan for a 30-minute workout. First, start with a 5-minute warm-up at a moderate intensity at about 3.5 MPH and no incline.

Increase the incline to 3% and pace to 4.0 MPH and walk briskly for 5 minutes, then lower your incline to zero and pace back to moderate intensity and walk for 2 minutes.

Raise the incline of your treadmill back to 3% and increase your pace to 4.2 MPH so you’re walking a bit faster. Stay at this pace and incline for 5 minutes and then go back to zero incline and a moderate pace for 2 minutes. Increase your incline to 3% and your pace back to a brisk walk at 4.0 MPH for 5 minutes.

Lower your incline back to zero and your pace to moderate intensity (3.5 MPH) for your 5-minute cooldown. As your fitness improves, increase the incline or speed of your walk. Make sure you keep your arms moving during your workout so you get the most benefits. Also, maintain good posture during your treadmill walk— head up and eyes forward —to reduce the risk of injury.

We've tried, tested, and reviewed the best treadmills . If you're in the market for an activity tracker, explore which option may be best for you.

High-Intensity Interval Walking Workout

High-intensity interval training (HIIT) is a type of workout that alternates between periods of intense exercise followed by quick bouts of recovery. HIIT is an efficient way to get the health benefits of a moderate-intensity aerobic workout in a shorter period.

A HIIT walking workout is similar to the treadmill workout but one you can do anywhere. First, start with a 5-minute warm-up, walking at a pace that allows you to have a conversation without getting winded.

Then increase your speed, so you’re walking at a pace that makes having a conversation difficult. Continue at this faster pace for 2 minutes, then slow back down to a conversational pace for 2 minutes and repeat. Repeat this pattern five times, walking intensely for 2 minutes, followed by a 2-minute recovery.

Once you complete your HIIT walking workout, walk at a moderate pace for 5 minutes to cool down. You can increase the duration of your HIIT walking workout as your endurance improves.

Hill Walking Workout

It is no secret that walking uphill is hard. But a hill walking workout is a great way to change up your workout routine. It tests your strength and endurance and works out different muscle groups.

Start with a 5-minute warm-up walking on level ground. Then start your uphill climb. Use short steps, maintain a steady pace, and lean slightly into the hill at your ankles, keeping your torso over your hips.

If you lean too far forward or backward when walking uphill, you throw your body off balance, putting yourself at risk of injury. Walk at a pace that allows you to carry on a conversation without gasping for breath. What goes up must come down. When walking downhill, keep your torso upright, and bend at the knees.

A Word From Verywell

Walking makes a good exercise choice for weight management. It is relatively inexpensive and a workout you can do almost anywhere. When walking for weight loss, create goals you can hit to keep yourself motivated.

There is nothing wrong with starting with 10-minute daily walks and slowly increasing as your fitness, endurance, and motivation improves. All types of physical activity put you on the road to wellness. Make sure you talk to a healthcare provider before beginning your new walking regimen. They can help you determine what is right for you.

Yes! Walking is a good form of exercise that helps you burn calories. But when walking to lose weight you need to follow a balanced diet that provides the right number of calories and nutrients to support your health and your weight loss.

Though walking faster burns more calories, when it comes to weight loss, the amount of time you walk is more important than the speed of your walk. If you want to lose more than 5% of your current body weight and keep it off, you should aim for 60-minute walks 5 days a week.

The U.S. Department of Health and Human Services says you need more than 300 minutes of moderate-intensity aerobic exercise a week to lose weight. That means you need to walk 60 or more minutes 5 days a week. Adding 2 days of strength-training a week also helps you manage your weight. However, the most effective way to reach your goal weight and stay there is by combining a balanced diet with regular physical activity like walking.

Centers for Disease Control and Prevention. Physical activity for a healthy weight .

Cox CE. Role of physical activity for weight loss and weight maintenance . Diabetes Spectr . 2017;30(3):157-160. doi:10.2337/ds17-0013

Pétré B, Scheen A, Ziegler O, et al. Weight loss expectations and determinants in a large community-based sample . Prev Med Rep . 2018;12:12-19. doi:10.1016/j.pmedr.2018.08.005

University of Michigan, University Health Services. Weight reduction .

U.S. Department of Health and Human Services. Physical activity guidelines for Americans, 2nd edition .

Texas Health Resources. Research shows incline walking could be just as beneficial as running .

Ito S. High-intensity interval training for health benefits and care of cardiac diseases - The key to an efficient exercise protocol . World J Cardiol . 2019;11(7):171-188. doi:10.4330/wjc.v11.i7.171

American College of Sports Medicine. High-intensity interval training .

Pickle NT, Grabowski AM, Auyang AG, Silverman AK. The functional roles of muscles during sloped walking . J Biomech . 2016;49(14):3244-3251. doi:10.1016/j.jbiomech.2016.08.004

By Jill Corleone, RD Jill is a registered dietitian who's been learning and writing about nutrition for more than 20 years.

'I started small': How walking every day helped this woman lose 50 pounds

Rebecca Thomas began her major weight loss journey with a walk.

In 2010, Thomas, a restaurant owner who was overweight at the time, decided to go outside and explore the trails near her home in Virginia.

“My legs didn’t hurt, I felt like I did something, and more importantly, I felt good, my body felt good and that is what made me want to get back out,” Thomas told NBC News BETTER.

Thomas, 47, also changed her eating habits . She gradually began to lose weight, she says — about three pounds a month. Over time, she lost about 50 pounds.

She says walking helped her realize she could be active without having to be a superstar athlete.

“I was never really an athletic person, but I had this self concept that is just wrong,” she says, “which is that there are athletic people who can do things and then there’s you, and just because I’m not a competitive athlete does not mean that I can’t be athletic.”

Here’s how Thomas, who authors the popular weight loss series “ Not Another Diet ,” turned her life around through walking.

The Science Why walking is the most underrated form of exercise

She built walking into her day-to-day life.

To make sure she walked every day, Thomas, who lives in Richmond, Virginia, incorporated walking into her daily routine, like walking to the grocery store.

Thomas says she doesn’t track how much she walks or how many calories she burns . For her, walking is about getting outdoors and enjoying where your legs take you.

“It naturally builds on itself,” she says, “as opposed to shoving and pushing yourself into things that you feel marginal about.”

Pro Picks The best walking shoes and sneakers for women, according to these experts

She asked herself: 'what can i do today'.

When you’ve been sedentary for a long time, the idea of signing up for a big race, or an intense gym class can be overwhelming, says Thomas.

“It’s just too big of a leap to all of a sudden throw yourself into an exercise regimen,” she says.

Instead of committing to a gym, she committed to a promise: every day, she would do some kind of physical activity, whether going for a walk or riding her bike .

I started small. It’s completely fine to start small. Honor your body where it is right now.

Rebecca Thomas

On days when she felt good, she would push herself to go a little further.

“And on the days I wasn’t feeling great, I had to fulfill the minimum, and that’s still my promise, that’s still what I do,” she says.

After she began to lose weight, her walking routine slowly evolved into running. Eventually, she ran her first 5K .

“There was a point where I was out walking and thought I would like to run and so I did,” she says.

She made the gym supplementary

Thomas doesn’t dismiss the gym, but says it serves as a supplement to her walking and running regimen.

“There are days when it’s just not feasible for me to get out on the trail due to weather, or I need to do a shorter burst of something, or I need to lift weights , and so that’s a gym day,” she says.

She ditched the notion of "exercise clothes"

Walking doesn’t require expensive gym outfits, says Thomas, so she wears whatever is comfortable.

“Feeling the need to be dressed a certain way in order to exercise only puts more obstacles for yourself,” she explains. “It’s just one more hassle to talk you out of what your body naturally wants to do, which is go outside, enjoy the trees, and take a walk .”

She was kind to herself

Being kind to yourself means becoming active regardless of what others think of you, Thomas says, and not limiting yourself.

“Being kind to yourself is getting up and trying and just not shoving yourself forward, and not artificially limiting yourself either,” she says.

How She Did It The '50 percent rule' helped this woman lose 60 pounds (and keep it off)

How to get started.

If you are overweight and have been sedentary for a long time, Thomas advises starting small and building up your walking routine in increments.

“Walk around the block one time, and then the next day, walk around the block two times,” she says.

She adds: “I started small. It’s completely fine to start small. Honor your body where it is right now.”

Lastly, Thomas says not to dismiss walking as a “lowly form of exercise.”

“Walking has the power to get you somewhere both literally [and] to allow you to take leaps in your mind about what is possible for you and your body,” says Thomas.

Walking to Lose Weight: How to Make Your Steps Count

How It Promotes Weight Loss
Other Benefits
Effects on Appetite

Walking is an excellent form of exercise to help meet weight goals and improve overall health and fitness. You can benefit from various walking speeds and amounts of time spent walking. There are lots of ways to create a walking plan that fits your needs.

This article will discuss walking plans and tips for those looking for a simple way to be more active and fit.

LPETTET / Getty Images

How Walking Promotes Weight Loss

Walking can help reduce waist size, and lower weight, body fat percentage, and body mass index (BMI, an imperfect but commonly used measure). The American Heart Association recommends that everyone get at least 150 minutes of moderate intensity exercise, such as brisk walking , per week. Exercising for longer amounts of time each week further increases the benefits.

Exercise like walking increases cardiovascular fitness and burns calories. Your body has to work and burn calories to move your muscles to perform activities like walking.

The concept of calories in, calories out is just one part of weight management. In reality, weight management is a complex system related to hormones and metabolism. Burning more calories than you take in can help you lose weight in the short term.

Studies have also shown that a long-term dedication to getting physical activity by walking, especially when combined with dietary changes, helps with weight loss.

However, don't expect results for weight loss overnight. It can take weeks to notice any changes, and will vary by individual and also by the amount of calories you are consuming. In the meantime, you may appreciate the other benefits of walking.

BMI is a dated, flawed measure. It does not take into account factors such as body composition , ethnicity, sex, race, and age. Even though it is a biased measure, BMI is still widely used in the medical community because it’s an inexpensive and quick way to analyze a person’s potential health status and outcomes.

Other Benefits of Walking

In addition to its potential for helping reach weight loss goals, walking can improve the following:

Bone and joint health
Muscle strength
Balance and coordination
Stress and anxiety levels
Heart Health
Immune system

Regular physical activity like walking can also help lower your risk of certain diseases like type 2 diabetes, high blood pressure (hypertension), high cholesterol, dementia, and certain cancers.

Walking Plans to Lose Weight

There are many ways to incorporate walking for weight loss and overall health into your routine. And you don't have to spend a lot of money or walk a strict number of steps every day of the week to have a benefit.

Even walking 8,000 steps a day for one or two days of the week offers benefits. The following are some suggested walking plans to consider as you get started.

For anyone looking to start out walking, it's a good idea to begin with slow exercise or short duration. It's easiest to start on level terrain (such as a paved asphalt, concrete, or track surface). Start out with slow-paced 10- to 15-minute walks, and gradually increase your walking pace over time.

The overall goal is to get to at least 150 minutes per week walking at a brisk pace. It's OK if it takes you a few weeks to build up to this. Don't get discouraged, because any amount of physical activity you do has benefits for your endurance.

Moderately Challenging

If you're ready for more of a challenge, increase the pace and length of your walks. If using a treadmill, increase the incline. If walking outside, consider more varied terrain, such as hiking or walking in hilly areas.

If you have a heart rate monitor, aim for a brisk walk that gets your heart rate up to 50 to 75% of your maximum predicted heart rate, which is 220 minus your age. The following chart shows ranges for various ages.

Most Challenging

If you're ready to increase intensity, try the following to make walking more challenging:

Increase the pace. We're talking about walking in this article, but if you want to increase the pace to a jog you will get even more benefit
Increase the incline- walking uphill, either on a treadmill or stairmaster, or on hilly terrain or stairs will add a challenge. A stairmaster is another option for those with access to gym equipment.
Add a weighted vest for more resistance for your body to work against while walking. This can help burn more calories and improve bone strength . However, weighted vests should be avoided in those with neck or back problems. A healthcare provider can give advice on appropriateness of weighted vests and specific weights for you.

Effects of Walking on Appetite

Every individual is different in terms of how exercise increases their desire to eat. When adding any kind of exercise to your routine, you might notice an increase in appetite. While studies have been conflicting, some evidence suggests that longterm regular exercise can increase appetite, affect appetite-related hormones , and and improve satiety (feeling full after a meal).

So when starting exercise routine like walking, you should not be surprised to find yourself hungrier. However, it's important to choose nutritious options (like fiber-rich vegetables and whole grains, beans and legumes, and lean meats or seafood, nuts and seeds; and low in processed foods with a lot of salt, sugar, and saturated fats). Also, stay hydrated to replenish the fluid lost in sweat during your workout.

Tips to Walk More

While walking is a simple activity, it's not necessarily easy to fit it into your everyday routine. A busy schedule, lack of motivation, bad weather, or lack of space to walk can make walking challenging and hamper your fitness goals. Here are some tips to help you walk more:

Monitor your step count and set goals for steps per day; devices like a smartphone or wearable activity tracker like a watch or simple clip-on pedometer can all be used to count steps through the day.
Walk with a friend, set goals together to keep each other accountable. Search for local walking clubs where you can meet other people interested in walking for health.
Switch it up: walking in different locations can keep things exciting. A stroll in the neighborhood might be accessible for some, but other locations like an indoor shopping mall and local parks and trails can be options to keep things more exciting.
Make sure you have comfortable shoes and clothing that are appropriate for the weather. Some new athletic clothes might get you excited to start working out, but don't feel like you need to spend a lot of money. Many affordable options exist. Wearing sweat-wicking fabrics rather than cotton can help keep you dry. Layers are great for colder weather, since you can remove an outer layer as you warm up. Simple well-fitted lightweight athletic shoes like sneakers with arch support and rubber soles are appropriate for walking.
Park your car farther away in the parking lot- not only will you get some more steps in, but you might feel good about leaving parking spots open for those in a rush, carrying children, or with mobility needs.
Talk the stairs instead of the elevator or escalator whenever you have the chance. Every step counts!
Add 5 minute walking breaks to your workday and walk on your lunch break.
Bring along some headphones for podcasts or motivating music; however always be aware of your surroundings and do not keep volume at a level that will impair you hearing nearby cars.
Put it on your calendar and set reminders- a phone alarm or smartphone apps can send alerts to remind you throughout the day to take breaks.
Celebrate achievements- take time to recognize your progress along the way, whether it's through reaching step counts, progress in losing weight, or hitting milestones.

Walking Safety

There are a few things to keep in mind for your personal safety while walking:

Make sure you're dressed for the weather
Protect your skin with sunscreen when walking outside
Listen to your body. If you have an injury be sure to rest. Get an evaluation by a healthcare provided if needed before resuming your walking program.
Always be aware of your surroundings. Having distractions like headphones and looking at your cell phone, or walking at certain times of day with low light levels may not be advisable.
Always use sidewalks when available
Wear reflective clothing when walking near roads during lower visibility

Walking is a great form of exercise that can not only help you lose weight, but has benefits on overall fitness, heart health, sleep, and mood, among other things. Everyone should aim to get 150 minutes of moderate-intensity activity per week, and the more the better. There are many ways to incorporate walking into your day, and even just short bouts of walking are beneficial.

Recchia F, Leung CK, Yu AP, et al. Dose-response effects of exercise and caloric restriction on visceral adiposity in overweight and obese adults: A systematic review and meta-analysis of randomised controlled trials . Br J Sports Med . 2023;57(16):1035-1041. doi:10.1136/bjsports-2022-106304

Lahtio H, Rintala A, Immonen J, Sjögren T. The effectiveness of physical activity-promoting web- and mobile-based distance weight loss interventions on body composition in rehabilitation settings: Systematic review, meta-analysis, and meta-regression analysis . J Med Internet Res . 2022;24(3):e25906. doi:10.2196/25906

American Heart Association. American Heart Association recommendations for physical activity in adults and kids .

Centers for Disease Control and Prevention. Benefits of physical activity .

Cox CE. Role of physical activity for weight loss and weight maintenance . Diabetes Spectr . 2017 Aug;30(3):157-160. doi:10.2337/ds17-0013

Centers for Disease Control and Prevention. Walking .

American Diabetes Association. The benefits of walking .

National Association of Arthritis and Musculoskeletal and Skin Conditions. Exercise for your bone health .

National Cancer Institute. Physical activity and cancer .

Centers for Disease Control and Prevention. Health benefits of physical activity .

Inoue K, Tsugawa Y, Mayeda ER, Ritz B. Association of Daily Step Patterns With Mortality in US Adults . JAMA Netw Open. 2023;6(3):e235174. doi:10.1001/jamanetworkopen.2023.5174

American Heart Association. Target heart rates chart .

Kelleher JL, Beavers DP, Henderson RM, Yow D, Crotts C, Kiel J, Nicklas BJ, Beavers KM. Weighted vest use during dietary weight loss on bone health in older adults with obesity . J Osteoporos Phys Act . 2017;5(4):210. doi:10.4172/2329-9509.1000210

Dorling J, Broom DR, Burns SF, Clayton DJ, Deighton K, James LJ, King JA, Miyashita M, Thackray AE, Batterham RL, Stensel DJ. Acute and chronic effects of exercise on appetite, energy intake, and appetite-related hormones: The modulating effect of adiposity, sex, and habitual physical activity . Nutrients . 2018 Aug 22;10(9):1140. doi:10.3390/nu10091140

Centers for Disease Control and Prevention. Healthy weight, nutrition, and physical activity .

National Heart, Lung, and Blood Institute. Tips for getting active .

By Angela Ryan Lee, MD Dr. Lee is an Ohio-based board-certified physician specializing in cardiovascular diseases and internal medicine.

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Myth Busting

Walking — the first steps on your weight loss journey.

Tamara Willner

Medically reviewed by

Fiona Moncrieff

Last updated April 2024

Walking for weight loss: The bottom line Exercise and physical activity are essential components of a healthy lifestyle and weight loss journey. Walking alone is probably not enough to promote weight loss. But walking alongside a healthy diet and lifestyle would likely promote sustainable weight loss and other health benefits. Walking and cardio exercise have many health benefits, from a reduced risk of cardiovascular disease and type 2 diabetes to improved mental health and productivity. Walking is accessible and can be done anywhere, but accessing nature as part of a walking habit can give you an extra boost compared to walking in urban areas. Walking can also act as a great ‘gateway’ activity to you trying new and different types of exercise in the future.

Physical activity is an essential consideration for weight loss . Walking more is one of the easiest ways to increase our daily physical activity .

Walking is an accessible exercise suitable for all fitness levels, including beginners . Increasing our daily steps is a great way to kickstart your weight loss goals .

Walking can also improve our emotional and mental wellness in a variety of ways, which indirectly aids weight loss .

At Second Nature, we don’t prescribe a specific exercise programme or regime for you to stick to.

We pair you with a registered dietitian and nutritionist trained in exercise science to support you in increasing your physical activity to suit your preferences and lifestyle.

If you’d like to join over 150,000 others who’ve lost weight sustainably with Second Nature, click here to take our health quiz.

Otherwise, keep reading as we unravel the science of walking for weight loss.

Is walking enough to lose weight?

Walking can support weight loss but is usually insufficient to significantly reduce body fat . The most effective exercise for fat loss is more high-intensity exercise , such as high-intensity interval training or resistance training .

However, walking should be included as a single piece of the weight loss puzzle, alongside diet, resistance training , and behavioural change. This holistic approach to health is much more effective for long-term weight loss .

Engaging in any physical activity is beneficial for our physical and mental health , for example, by lowering our blood pressure .

To lose weight, we aim to burn more calories than we consume. Walking is a simple, free way to burn extra calories and improve our health.

If you are new to exercise, walking can also be a significant first step to incorporating exercise into your routine.

Key points: Walking is fantastic for our overall health . Walking alone is not enough for significant weight loss.

How can walking aid weight loss ?

Brisk walking is a moderate form of aerobic activity. Aerobic exercise uses oxygen to provide energy for our muscles. Benefits of this form of exercise include increased stamina and reduced risk of heart disease .

So by brisk walking for an extended period, you are burning energy. This happens relatively slowly, but if you walk a lot over time, it can aid weight loss by increasing your energy .

Brisk walking can be characterised by warming you up while increasing your heart rate and breathing to the point where you can still talk but not sing . A brisk pace varies between individuals but is roughly three mph.

Science shows that full-body strength exercises are beneficial at least a few times per week on top of brisk walking.

Benefits of strength training include increased strength , making it easier to do daily tasks such as carrying shopping or running around with your children and reduced visceral fat (hidden internal fat), which is associated with an increased risk of chronic diseases, including heart disease, nonalcoholic fatty liver disease, and type 2 diabetes.

Key point: Brisk walking can certainly aid weight loss but is not enough alone to lose a significant amount of weight.

How much should I walk for weight loss ?

A commonly cited guide of how much to walk is 10,000 steps per day.

Government bodies use this number as a guide to try and encourage you to reach their recommended 150 minutes of moderate aerobic activity per week, alongside strength exercises.

However, there is little scientific backing for the 10,000-step claim. It was initially born from the invention of an early pedometer in Japan named the ‘Manpo-Kei’. This translates to a ‘10,000 steps meter’.

They arrived at this number, in essence, by guesswork. The point of having a number goal is to motivate to increase physical activity, but it’s by no means a rule.

Firstly, walking speed varies significantly between adults . Secondly, less time moving but at a faster pace might be easier to incorporate into daily life and better for weight loss .

It’s challenging to keep tabs on how long or far you have walked. To help you track your movement, a fitness tracker can be beneficial.

Keeping an eye on how much you are moving can be educational and motivational. Remember that the 10,000 steps goal is an incentive to move more rather than a rule.

As with any healthy habit, building a sustainable walking routine is key to seeing the long-term benefits of regular walking . For example, a daily walk will confer many more benefits than a walk now and then.

Key points: 10,000 steps is an arbitrary number. Shorter but brisk walks are more beneficial to health and weight loss. A fitness tracker can help you keep tabs on how much you’ve moved.

Why you should up the intensity of your walk

Strength exercises should be included alongside walking and other moderate aerobic activity for significant weight loss.

Strength exercises, like squats , fall under the category of anaerobic exercise. A year-long study comparing the effects of aerobic and anaerobic exercise demonstrated that the combination of both resulted in the most fat loss.

Anaerobic exercise works our muscles and can increase our body’s sensitivity to insulin. In time, it will reduce our blood sugar levels and the risk of insulin resistance and weight gain .

To increase the intensity of your walk and work your muscles harder, try the following:

Walking uphill
Including power walking intervals (where you walk very quickly for short periods)
Incorporating bodyweight exercises, such as walking lunges .

Key points: Anaerobic exercise can reduce our blood sugar levels and make it easier to lose weight. Increasing muscle tissue can increase our metabolic rate, helping you burn more calories. We can engage our muscles while walking in a variety of ways, such as walking uphill.

Other benefits of walking

If our mindset is positive and in control, it is much easier to implement healthy lifestyle changes.

Walking not only aids weight loss directly by increasing physical activity but also indirectly by providing significant emotional and mental health benefits :

Increased productivity

Having trouble concentrating? A walk will gently re-energise you and help you focus afterwards.

Reducing stress levels

A brisk walk stimulates the release of endorphins, which help to reduce our stress levels and make us feel happier.

Improved sleep

A trial of middle-aged women demonstrated that two sessions of brisk walking per week, alongside two other aerobic exercise sessions, significantly improved participants’ sleep quality .

The benefits of nature

Enjoy the benefits of being outdoors, such as fresh air and increased vitamin D. In Denmark, they focus on well-being by encouraging people to go outside at lunchtime in the summer for some fresh air, vitamin D and a proper break from our desks!

Key point: Walking can improve our emotional and mental well-being in a variety of ways, which indirectly aids weight loss .

Top 3 practical tips for walking more

Finding time to do everything in life can be difficult, and people often make excuses that they don’t have enough of it. However, what it usually comes down to is prioritisation. Fit walking into your daily routine by:

Leaving your house 10 minutes earlier adds 10 minutes of walking into your journey.
Going for a 10- minute walk in your lunch break rather than sitting indoors.

Make small changes

The key to creating new habits is to make small changes one at a time; for example, start by gradually increasing the number of steps you do each day. That way, our new habits will be long-lasting and sustainable. Some examples are:

Walking to the shops instead of jumping in the car.
Getting off the bus one stop earlier to walk the last part of your journey.
Taking the stairs instead of the lift or escalator.
Walking your dog for an extra 10 minutes a day.

Mix things up

Like everything in life, it’s sometimes good to mix things up. Fun ways to do so include:

Try changing your typical walking route about town, whether going to the shops or to work, with a new street or two. It can lead to the discovery of new places and keep things interesting.
Catch up with friends and family on the weekends by going on long walks instead of having a sit-down coffee.
Join a local walking group. Not only are groups enjoyable, but they can provide you with extra support and advice. There are lots of organisations and information online to help you do so.
Get a walking buddy! Ask a friend or family member if they would like to commit to going on regular walks with you. This creates accountability and can be a fun activity.
Find a podcast or playlist you love and save it for your walks. That way, it can act as extra motivation to get walking.

Key points: Prioritise walking time by using 10 minutes here and there. Make small changes, such as taking stairs instead of lifts, one at a time.Mix things up when you have time; for example, get yourself a walking buddy.

Take home message

Brisk walking is fantastic for our overall health and can aid weight loss .
Aiming for 10,000 steps a day is recommended, but the exact number is arbitrary and purely serves as an incentive to move more.
Aerobic exercise combined with walking is much for effective for weight loss than walking alone.
Prioritise walking time and make small changes one at a time to your routine.

A beginner’s guide to weight loss with exercise

Exercise for weight loss: Does it work?

How to keep exercising this winter

Make losing weight feel Second Nature

The first step on your second nature journey is to take our health quiz..

Write a response

4 May, 2023

How does your programme accommodate a person with osteoarthritis in both knees who, if they were to increase walking would experience increased pain level and have to take 2-3 days off walking to allow pain to recede, , and can not do things such as squats and lunges due to knee pain and the arthritis, due to the knee issue, gait has altered creating pain in the hips also. Also have shoulder arthritis can not lift heavy items

31 May, 2023

We designed our programme to cater to people of many different abilities. That’s why all exercise recommendations you’ll see in our app can be adjusted to suit you. Our health coaches can also recommend exercises for you whilst you manage your osteoarthritis.

When it comes to exercise, including the step count and exercise recommendations, these are completely optional and we always recommend that you follow advice from your physio or GP.

Thanks! The Second Nature Team

10 July, 2021

Walking helped me lose the weight I needed with out the hiits as there was no way I could do that

Theresa McGuinness

26 October, 2020

I love walking & particularly because we live on the beach… love it.

Dave Freeman

11 December, 2019

I enjoy walking it’s the anaerobic exercise that I struggle with.

7 August, 2019

All good advice. No need to join a gym – there’s a lot can be done for free.

26 November, 2019

Yes. Agree that a lot can be done outside of a gym 😀

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Health & Fitness

Why walking is the key to your weight loss journey

Discover how walking can boost weight loss success.

While running has always been a simple but effective exercise to promote weight loss and overall good health, it may not be for everyone. Some people may have cardiovascular issues that the running speed can worsen, while others may simply not have the time to run a lap.

Why is walking the best way to lose weight?

Can you only rely on walking for weight loss, combining diet with walking for results, how much should you walk to see results, can you lose ten pounds in a month by walking, when is walking better than running.

Although technically a slower version of running, walking is much easier for most people to incorporate into their daily routines. It is also arguably safer than running as there aren’t as many risks to your overall health when walking. It is something that most of us do daily, so why not make your daily commute an exercise?

With that being said, how is walking effective in your weight loss journey?

Researchers have found that brisk walking can improve body composition by helping to burn excess calories. Although it is at a much slower rate compared to running, the movement of your body when you walk can still increase cardiorespiratory activity and metabolism, the latter of which plays an integral part in the process of burning fat. Other health benefits of walking as an exercise include improved balance, muscle endurance, and flexibility.

Hypothetically speaking, it depends on the intensity and amount of time you spend walking. Contrary to popular belief that walking at faster rates is more beneficial for weight loss, research has shown that you can lose more total body fat by walking at a slower rate for a long time. So solely power walking for about half an hour can help burn body fat at a slight rate.

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Although viable on its own for small amounts of progress, it is often best to combine brisk walking with other forms of weight loss, such as resistance weight training and other aerobic exercises like cycling and swimming.

According to studies, combining brisk walking with an energy-restricted diet has a positive effect on fat loss. An energy-restricted diet essentially restricts the amount of calories that you eat daily, preventing excess fat from forming. Adding an aerobic exercise like walking to this keeps your calorie count even further.

However, you do not need to be on an energy-restricted diet to lose weight, but it is still important to eat healthy. Aim for nutrient-dense foods that provide vitamins and minerals that are expended by your body during physical activity. Protein-rich foods are also a good idea, as the protein can help burn body fat even further.

When it comes to how many minutes you should walk, about 30 minutes of brisk walking a day should generally be enough to burn about 150 calories per day. However, this number will be different depending on your lifestyle — those who do other forms of exercise for weight loss might not need to walk as much, but those who are sedentary and/or eat a lot of calories per day may need more.

This number may also be different depending on how fast and how long you walk. Brisk walking at a faster pace for longer than 30 minutes to an hour is the most ideal rate, but as mentioned earlier, a slower pace for the same amount of time should also give relatively sufficient results.

Realistically speaking, the answer is no if you are familiar with how to lose weight and how it works. Walking is not as effective as other aerobic exercises in terms of weight loss, so it may take much longer than a month if it is the only exercise you do for weight loss. The only way this could be effective is if it is paired with a very limited diet, which may not be suitable for most people.

In any case, daily brisk walking should still be enough to lose at least a few pounds within one month. Eating an energy-restricted or otherwise healthy diet for weight loss won’t make the process faster but will prevent any decreases in progress you may get.

While running can give more substantial results, it may also carry more risks. Running can make you more susceptible to related injuries such as sprained ankles and muscle tears. As a result, running can be less sustainable in the long run (no pun intended).

Running may also not be suitable for those who have certain heart conditions. It may make them worse, and it may even increase the likelihood of a heart attack. This is due to the more strenuous conditions that lead to a higher demand for the heart to pump blood faster, leading to damage in the heart tissue.

Because walking is not as vigorous as running, it’ll make it less likely to sustain an injury that may affect your ability to run or increase the likelihood of cardiovascular problems.

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Running is one of the more accessible ways to engage in physical activity. Without any gym membership and too much gear, you can get all the science-backed benefits of running.

For many running beginners, the first milestone is finishing a 5k race. Although entering a race as a beginner may sound daunting, once you understand how to train for a 5k, it will feel within grasp. Continue reading to find out all the do's and don'ts of reaching the 5k milestone. Can a beginner run a 5k?

This spring is the perfect time to start weightlifting to improve your strength and overall fitness. As you navigate your regimen, you’ll want to pay close attention to the foods you eat and when you eat them. Believe it or not, this can greatly affect the success of your training.

When thinking about how best to reach your goals, it’ll help to have a well-designed weight-training food plan. It wouldn’t benefit you to eat too soon or too late, so you’ll want to have optimal timing, as well as enjoy the right foods.

Have you ever seen someone at the gym running in a hoodie and wondered -- are you crazy? Taking part in intense physical activity in a hot indoor setting while wearing heavy clothing seems challenging and uncomfortable. Yet many people working out in a hoodie do preserve to take advantage of additional workout benefits. But are these benefits real, or is it a myth? Below, we'll break down the truth behind working out in a hoodie to help you determine if it's worth the challenge or a hard pass. Why you may see people working out in a hoodie

There are several reasons you may see people in the gym working out while wearing a hoodie. However, the most common motivating factor is to help produce more sweat. It is a common fitness myth that wearing more clothing during a workout can help you sweat more and burn more calories. There's no doubt you'll work up more of a sweat while wearing heavier clothing. But this doesn't mean you will burn more calories. To burn more calories, you'll need an output of additional energy (for example, a harder workout). Does working out in a hoodie mean more weight loss?

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This Easy Walking Plan Can Help You Lose Weight—No Gym Required

Here's how to walk for weight loss, according to a personal trainer.

Walking is one of the most convenient and often underrated forms of exercise. Studies have continuously supported that walking is effective at boosting heart health, improving mental well-being, helping with weight management and even reducing chronic disease risk.

But before you lace up those sneakers and hit the pavement or trail, here's everything you need to know to make strides toward your goal of walking for weight loss .

Health Benefits of Walking

"There are numerous benefits to beginning a walking regimen," says April Hartsook , master coach, personal trainer and founder of the Want Different Do Different movement.

Aside from the visible changes that will become physically evident with a regular exercise program, some of the other benefits include:

Improving Heart Health

According to the American Heart Association , heart disease is the No. 1 cause of death in the United States. Research published in 2019 in Oxidative Medicine and Cellular Longevity suggests that getting active is one of the most effective things we can do to increase our cardiovascular health, and walking is one of the easiest ways to get moving.

Managing Weight

In addition to improving cardiovascular health, losing weight can also help decrease our risk of other chronic diseases like diabetes and certain forms of cancer.

Reducing Chronic Disease Risk

In addition to these life-changing benefits, Hartsook adds that the incentives don't stop there: "Walking can help stop bone loss, boost immune function, ease joint pain, lower blood sugar, improve your overall mood and burn calories for weight loss." In fact, a 2021 study found that walking just 20 minutes per day can help you live longer !

What to Know Before You Start Walking for Weight Loss

Hartsook says, "Before beginning any exercise regimen, be sure and discuss your goals with your doctor to ensure you are given a green light to begin."

It's also worth looking into your maximum heart rate for your age. According to Hartsook, a popular calculation is: 220 minus your age = Maximum Heart Rate (MHR). "Once you have calculated your MHR, you will want the intensity level of your walk to put you at 60% to 70% of your MHR. In other words, it's not necessarily about how fast you walk, it's about getting your heart rate up. Swinging your arms, increasing your steps per minute and consistent forced-exhale breathing helps push that heart rate."

Tips for Walking for Weight Loss

"Make it about more than just the scale," says Hartsook. "Sign up for a local 5K event for a good cause. Having an end goal will keep you on task."

Start Smart

If you are just starting a walking exercise routine, don't be unrealistic and set out to walk 10,000 steps in one go. Increase incrementally to remain motivated and successful. For example, if you are comfortable walking for 30 minutes, consider bumping that number up to 45 minutes and becoming comfortable with that benchmark before increasing again.

The human body is largely comprised of water. Therefore, it's especially essential that you remain hydrated throughout the day and rehydrate after returning from your walk. If you're going on an extended walk, consider carrying a water bottle or wearing a hydration pack. (FYI: These are our 9 favorite reusable water bottles !)

One of the biggest benefits of walking is that it requires minimal gear to get started. However, a good pair of walking shoes (or walking sandals ) is essential to preventing injury while providing adequate support and cushion for your feet.

Hartsook adds, "If you are unsure what shoe to buy, visit your local running store for proper fit, size and shoe selection."

Check the Weather

Weather changes can easily derail your plans to stay on task. To avoid this, check the weather each morning and plan accordingly. Download a local weather app that will allow you to gauge the weather trend for your workout window.

Also, dress appropriately for the weather. Hartsook suggests choosing lightweight fabrics and light-colored apparel for the warmer months while not forgetting to apply sunscreen and wearing a hat or visor to protect your face.

Get a Walking Buddy

Leash up your pup or "enlist a neighbor, friend or family member who will help keep you accountable and committed to reaching your goals," Hartsook says.

Make a Playlist or Download an Audiobook

" Make yourself a good playlist by choosing songs with a high tempo (170 bpm) and motivating lyrics to help you push farther longer," exclaims Hartsook. "Think about songs that make you smile and feel good. In other words, let the music help put a little pep in your step." Or, consider downloading an audiobook or podcast to listen to while you walk.

Plan and Vary Your Route

Walking in your neighborhood can be convenient, but consider choosing a different route once or twice a week to avoid monotony. Also, downloading a fitness app to your phone or wearing a fitness tracker is a great way to track your progress.

Stretching before and after your outing can prevent injury and increase flexibility. Search on YouTube for an easy (and free!) stretching routine that'll make you feel limber.

Walking for Weight Loss Plan

Hartsook says, "Every person is different. That makes it difficult to prescribe a one-size-fits-all approach, as calorie burn and weight loss will occur based on overall effort, nutrition and starting weight."

Therefore, discussing with your health care provider a plan that caters to your specific needs and goals is important.

Walking for weight loss should begin with an easy to moderate plan of time, pace and distance, as well as the number of days of walking each week. And remember, consistency is the key to a successful plan.

"In general, individuals who are not used to walking more than 20 minutes at a time should begin with 10- to 15-minute walks two to three times a week at a brisk pace," says Hartsook. "As mentioned above, your pace should be determined by your maximum heart rate. An easy calculation is 220 - your age = your MHR. Once you have your MHR, you should walk at 60% to 70% (denoted as 'brisk' below) of that MHR. This ensures maximum calorie burn."

Hartsook adds, "In order to maximize your effort to lose weight, your calorie burn has to be high enough to offset your total caloric intake. So, an overhaul of your nutrition will help speed up the efficiency of your walking efforts to lose weight."

Check out: Easy Mediterranean Diet Plan for Beginners

Here's a basic plan from Hartsook for anyone looking to begin their journey to losing weight with a walking plan.

Walk three times a week, allowing a rest day or two in between to allow the body to acclimate to new movements.

Monday: 10-minute brisk walk
Wednesday: 10-minute brisk walk
Saturday: 10-minute brisk walk

Walk four times a week and increase your time, allowing a rest day in between.

Monday: 15-minute brisk walk
Wednesday: 12-minute brisk walk
Friday: 15-minute brisk walk
Saturday: 12-minute brisk walk

Walk five times a week and increase your time, allowing one or no rest day in between.

Monday: 18-minute brisk walk
Wednesday: 15-minute brisk walk
Friday: 18-minute brisk walk
Saturday: 15-minute brisk walk
Sunday: 15-minute brisk walk

Walk six consecutive days this week and increase your time, allowing one rest day at the end.

Monday: 20-minute brisk walk
Tuesday: 15-minute brisk walk
Wednesday: 20-minute brisk walk
Thursday: 15-minute brisk walk
Friday: 20-minute brisk walk
Sunday: Rest

Walk for 25 minutes each day except for Sunday, which is your rest day.

Walk for 30 minutes each day.

The Bottom Line

"The most important thing to remember when beginning any weight-loss journey is that it takes time," says Hartsook. "Walking for weight loss is an excellent way to improve your overall health and wellness; however, the scale cannot be the only determining factor of your success. Take note of how you feel, how your clothes fit, how much less you get out of breath, and use those self-esteem boosters to help keep you moving forward."

For a little final motivation, Hartsook adds, "In order to achieve the results we are seeking, our efforts must equal our expectations."

A woman lost 55 pounds making 2 easy changes to her diet and exercise habits. Wegovy got her to 105.

Megan Tjelle lost 55 pounds by walking and eating healthy in a calorie deficit.
She then used the appetite-suppressing weight-loss drug Wegovy to shed another 50 pounds.
Tjelle, who has PCOS, has also regained regular periods for the first time in years.

Megan Tjelle was tired of missing out on life.

As her weight crept up over her 20s , she found herself declining social events because she felt self-conscious and noticed her health suffering, too.

She skipped pool parties because she didn't want to wear a swimsuit, broke a sweat curling her hair, and struggled to put on her socks.

Tjelle had been an athletic kid, but she started gaining weight as she became less active after joining nursing school.

"That coupled with the stress of nursing school, I coped by overeating," Tjelle, a 29-year-old from Chicago, told Business Insider.

While studying, Tjelle was diagnosed with polycystic ovary syndrome , which is linked to irregular periods and weight gain, and experienced plantar fasciitis, which can cause stabbing pains around the heel and arch of the foot.

After she graduated, things got worse. Tjelle had started a demanding career, and working night shifts as a nurse made it hard to develop healthy eating and exercise habits.

"It was getting to the point where I didn't even want to look at myself in pictures," she said. "I didn't want to be in pictures."

Tjelle tried fad diets , but they only made her weight fluctuate, leading her to gain back what she'd lost and more.

In October 2022, weighing 246 pounds, she decided enough was enough. Starting a new job with regular hours felt like the perfect opportunity to commit to getting healthier.

Tjelle made two changes to make the weight loss easier and more sustainable: She stopped relying on takeout, started eating a balanced diet in a calorie deficit , and gradually began moving more.

"That change had a huge impact on me, and I feel like that's the biggest thing that started my weight-loss journey, just because it allowed me finally to have normal eating hours, normal sleeping hours, and to sleep eight hours a night," she said.

Research has found that sleeping enough is key for weight loss , with one study finding that participants who were well rested tended to eat about 270 fewer calories a day.

The change also reflects the reality that the weight-loss mantra "eat less and move more" — a pillar of the $90 billion weight-loss industry — is easier said than done if a person isn't in the right circumstances.

Over six months, through diet and walking alone, Tjelle lost 55 pounds, and her health started to improve. Her plantar fasciitis , which she initially put down to her work, eased when she lost weight.

Next, she went on to lose another 50 pounds on the weight-loss drug Wegovy and got regular periods back for the first time in years.

While Wegovy and other drugs in the same class, known as GLP-1 agonists, haven't been approved by the Food and Drug Administration for PCOS, some women have reported their symptoms improving on the drugs, including their periods coming back. Research suggests there are strong links between PCOS and obesity , so it's a topic of interest for doctors.

Tjelle started small by just walking

Tjelle wasn't in the right mindset when she tried to lose weight in the past, she said.

"What was different this time was I was completely fed up, and I knew that it was kind of now or never, and it was time to fully commit to that change," she said.

Tjelle wanted her new lifestyle to be sustainable, so she started small. She committed to going to the gym every day but started out by just walking on the treadmill for half an hour.

She'd heard of the "12-3-30" workout trend, which involves walking on a treadmill at a 12% incline at 3 mph for 30 minutes. That was too challenging at first, so she started at a 2% incline and built up.

As Tjelle lost weight, she gained confidence and could feel herself getting fitter as she was able to exercise more.

"Looking back, it was really hard for me to walk into the weight section," she said. "I was so nervous, scared that everyone would be looking at me."

Over time, Tjelle moved on to resistance machines and running — she's now run a half-marathon and can do unassisted pull-ups.

Tjelle swapped takeout for healthy prepped meals

When Tjelle ditched takeout, she turned to a local meal-delivery service called Seattle Sutton, which provided three nutritionally balanced meals every day that put her in a gentle calorie deficit, which is required for fat loss .

It wasn't cheap, but Tjelle said she had been spending so much on takeout that she thought she still saved money.

'Food noise' saw her turn to Wegovy

But Tjelle still struggled with " food noise ," meaning she was always thinking about eating — a common complaint of people who turn to appetite-suppressing GLP-1s.

"It's very hard to stick to a calorie deficit when you have cravings that are almost uncontrollable, and the food noise is constant in your head," Tjelle said.

It was that voice in her head that made her worry she wouldn't be able to keep losing weight naturally, would plateau, and eventually put the weight back on. After all, research has found that people who lose weight struggle to keep it off long term.

Tjelle heard that the weight-loss drug Wegovy , which contains the same ingredient as Ozempic, tended to silence food noise and had been linked to reducing symptoms of PCOS . Her doctor agreed that she should try it.

The food noise disappeared immediately, Tjelle said.

She started with a low dose and built up slowly. She experienced nausea — a common side effect — over the first couple of months, which faded over time.

While her appetite dropped, she continued eating healthy meals and ensured she was consuming enough protein to help her hold on to muscle while losing fat. GLP-1 patients are required to eat healthy and exercise when taking these drugs.

In the first six months of her weight-loss journey, Tjelle's rare and irregular periods became more frequent, and with Wegovy, they became regular.

People with PCOS can have insulin resistance, and GLP-1s can boost the production of and sensitivity to that hormone. Weight loss is also thought to help with symptoms such as irregular periods.

"When I started the Wegovy, that was the first time in my life that I started getting a regular menstrual period every month," she said. "Before, I had gone years without getting one."

105 pounds down, Tjelle takes a Wegovy maintenance dose

Fifty pounds and eight months down, Tjelle decided to move to a maintenance dose of Wegovy. She still takes a weekly injection but at a low dose and plans to keep doing so as long as her insurance covers it.

"I feel like a different person on it," Tjelle said.

Tjelle no longer has meals delivered but aims to eat the right amount to maintain her weight.

"I've continued all of the healthy habits," she said. "I don't count my calories, but I eat healthy most of the time. I still allow myself to have some different foods in moderation if I'm going out to dinner or if there's a dessert. So I don't restrict myself because I've done that in the past, and I still want to enjoy life, too."

People treat her differently now

Tjelle has been shocked — and saddened — that people treat her better now she's slimmer.

"People are nicer to you when you're in a smaller body," she said. "I just feel like people offer to do things for me more. People will hold the door, offer to carry things for me."

This is " thin privilege " and often remarked upon by people who lose weight.

Tjelle is also getting more attention from men, including ones who previously weren't interested.

"Guys that I have gone on dates with in the past, when I was more overweight, have reached back out to me," she said. "People that have ghosted me or didn't want to go on a second date, all of a sudden they're trying to talk to me."

But Tjelle's main takeaway is that she is more capable than she thought.

"I think I always knew that I had it in me, but I never truly believed in myself," she said. "I can't put limits on myself because I feel like now that I've lost that 100 pounds, I'm able to accomplish anything that I set my mind to."

She added: "I want to live to my full potential and be the healthiest and the happiest I can be."

Do you have a health story to share? Contact Rachel Hosie: [email protected] .

Correction: April 24, 2024 — An earlier version of this story included inaccurate information about PCOS and obesity. There are strong links between PCOS and obesity.

Watch: Ozempic explained: how a miracle diabetes drug became the center of a weight loss craze

Main content

How to Start Walking for Weight Loss and Expert Plans to Get You Started

These walking plans are simple—but so effective.

We may earn commission from links on this page, but we only recommend products we back. Why Trust Us?

Why walking is so good for you

Walking has some serious mind-soothing and body-boosting powers . And there’s no need to get bogged down with hitting 10,000 steps a day because additional research has found that the number of steps you take is less important than just simply getting in some movement every day. Here are just some of the many health benefits from walking every day :

It guards your brain. Two hours of walking per week cuts your risk of stroke by 30%. Hitting the road also protects brain regions associated with planning and memory, and doing it for 20 minutes a day has even been found to reduce symptoms of depression .
It strengthens your bones. Research also shows that some form of physical activity every day, such as walking or bicycling, can lower the rate of hip fractures and fractures overall. In other words, the more you move now, the more mobile you’ll be later in life.
It improves your heart health. A study of more than 89,000 women found that those who walked briskly for 40 minutes two or three times per week had up to a 38% lower chance of heart failure after menopause than those who did it less often or more slowly. Researchers have also found that walking for just 20 minutes per day lowers your risk of heart disease by 30 percent, and it can also cut your risk of obesity (a major risk factor for heart disease) in half.

(Build strength and tone your whole body at home—try Strong with Betina Gozo. )

Excited to reap the benefits of walking? Join our free Walk for Wellness virtual 5K on Saturday, October 7, 2023—the walking is virtual, but the community is real! Register here , and email [email protected] with any questions.

How to start walking for weight loss

Ready to get started with walking toward a healthier you? Follow these tips from Scott Mullen, M.D. , an orthopedic surgeon at the University of Kansas Hospital Sports Medicine and Performance Center before you hit the pavement.

1. Check in with your doctor

If you haven’t been exercising, running it by your primary care doctor is a good idea, just to make sure they don’t have any concerns or think you need any testing ahead of time, says Dr. Mullen. Other red flags include chest pain, pain that shoots down your arm or up your neck, or severe headaches, he adds. If you develop any of these issues, stop your workout and check in with a professional.

2. Invest in a good pair of walking shoes

Pick up a pair of the best walking shoes for women to ensure you’re getting the best support for your walk. If you need some extra guidance, look for a shoe store that does gait analyses to help you select the right pair for your specific foot type, Dr. Mullen says. Go a half-size up from your regular work shoes, since feet tend to swell when you exercise.

Vionic Satima Active Sneaker

ASICS Gel-Quickwalk 3 Walking Shoes

Brooks Levitate 2 Sneakers

New Balance 411 Sneakers

3. buy moisture-wicking clothing.

Walking doesn’t require a closetful of expensive athletic wear, but investing in a few key pieces can make you much more comfortable. Look for tops and bottoms in moisture-wicking fabrics, like these best workout tops and choose styles with a bit of stretch, like these best workout leggings , so they don’t pinch if you take a bigger step or stride uphill. In cold weather, layer up with long-sleeve workout shirts . Here are a few workout essentials to consider:

ZELLA Live In High Waist Leggings

Sweaty Betty Breeze Crop Racerback Performance Tank

Nike Dri-FIT Windrunner Cross Back Sports Bra

The North Face Cyclone WindWall® Jacket

Walking workouts to try.

Now that you’ve checked with your doc and gotten the gear to get started, it’s time to get going! It may be helpful to use a walking app to track your movement, but getting started with a walking workout to burn fat and boost energy may be helpful, too. We’ve included two great beginner walking workouts that are great for weight loss and focus on the upper body and lower body for a full-body exercise.

A walking workout for your upper body

The calorie-burning power of walking combined with the metabolism-boosting effect of strength-training moves makes this two-in-one workout efficient and effective. Do it in your neighborhood if there are sidewalks, or around a track. For optimal results, try it two to four times a week on nonconsecutive days.

Your pro: Jessica Smith , fitness instructor, trainer, and creator of the Walk On home workout series .

The Warm-Up

Start walking at a slow pace, holding the weights, and progress in speed for 3 minutes. Then find a safe place for a break and set your weights down.
For one minute, alternate lifting one knee up toward your hips as both arms reach overhead, drawing abs deeper into the spine, and lowering your arms with each step down.
Next, take a wide step to the right and bring your left foot to meet your right; immediately repeat on the opposite side. Move back and forth at a brisk pace and let your arms move naturally, alternating for one minute.

The Circuit

Chest Squeeze: Stand tall with your feet at hip-width, elbows bent at 90 degrees and arms open to the sides of shoulders, holding weights with palms facing forward (your upper body should resemble a goal post). Draw abs in tighter to the spine as elbows come together in front of shoulders, maintaining the 90-degree angle. Return to start and repeat. Do 15 reps total.

3-Minute Walking Interval: Walk forward, lifting knees high in front of hips at a quick tempo, holding dumbbells at hips.

Single-Arm Reverse Fly: Standing with feet at hip-width and maintaining a straight spine, hinge torso forward from hips 45 degrees, reaching dumbbells toward the ground. Keeping elbows slightly bent, raise the left arm out to the side to about chest or shoulder height, squeezing left shoulder blade in toward your spine. Hold there for one count, then slowly lower down to start.

Perform 15 total reps with the left arm and then repeat with the right. (Doing one arm at a time challenges the core more and makes you focus on form.)

3-Minute Walking Interval: Turn your body sideways and walk to the side, leading with your right foot, as quickly as you safely can for 90 seconds. Then switch and lead with the left foot for 90 seconds.

Bicep Curl to Front Chest Scoop: Stand with your feet at hip-width, arms extended down, and holding weights by your sides. Curl forearms up toward your body until they form 90-degree angles, keeping elbows bent and close to the rib cage, with palms facing up. Next, extend arms out in front of the chest in a forward scooping motion, with elbows remaining slightly bent and palms facing up. Then bend your elbows back in by your sides and lower your arms to return to start. Repeat for a total of 15 reps.

3-Minute Walking Interval: Power up your pace and walk as quickly as you can.

Rear Row and Triceps Kickback: Stand with feet at hip-width, knees slightly bent, and hinge forward about 45 degrees from hips, maintaining a straight spine. Extend arms toward the ground with palms facing in. Bend elbows and pull weights up to the sides of the rib cage, squeezing shoulder blades back and together. Keeping elbows pulled back and in place, extend arms behind your body, squeezing through the backs of your arms. Reverse the move to complete the movement Repeat for a total of 15 reps.

3-Minute Walking Interval: Keep up your brisk pace and walk in a zigzag formation as you travel forward. The quick change of direction keeps your brain sharp and helps build agility and coordination.

NOTE: When you’re on your third time through the circuit, replace the zigzag walking interval with a 3-minute cool down at an easy pace to bring your heart rate back down to normal and finish with the post-walk stretches below.

Workout tips

Focus on your posture! Keep shoulders pulled back, abs drawn in, and spine tall (imagine two balloons tied to your ears, giving you a lift!) during both the walking section and the strength section. Proper alignment can prevent imbalance and help muscles fire more effectively.

Be smart about dumbbells. This workout incorporates weights while you walk. Choose ones that will fatigue your muscles but that you can still maintain great form with—and that you can carry with you during the walking parts (around 5 pounds should be good). If you’re new to weights, try the circuit without them until you’re comfortable with the moves.

Walk carefully with weights. Swinging dumbbells while walking can lead to joint strain, so aim to hold them at your hips and keep your core muscles engaged during the walking intervals.

A walking workout for your glutes

If crummy weather is keeping you inside or you have no time to hit the gym, don’t worry. You can do this power-packed walking workout by Sansone at home by marching in place—no treadmill required.

Your pro: Leslie Sansone , executive producer of Walk at Home Workouts

The Workout

Part 1 Speed: 130 steps per minute Time: 3 minutes Instructions: Repeat this circuit for your warm-up:

March in place for 16 counts.
Sidestep for 16 counts.
Alternate front kicks for 16 counts.
Alternate knee lifts for 16 counts.

Part 2 Speed: 140 steps Time: 4 minutes Instructions: Repeat these moves to begin your circuit:

March in place, raising hands overhead with every other step, for 16 counts.
Sidestep, opening arms with each step out and closing with each step in, for 16 counts.
Alternate front kicks, reaching both hands toward your foot on each kick, for 16 counts.
Alternate knee lifts, touching elbows on your knee in a “standing crunch” motion, for 16 counts.

Part 3 Speed: It should feel brisk. Time: 1 minute Instructions: Climb up and down a flight of stairs. If you don’t have a full flight, use one step. Step up right, step up left, step down right, step down left for 30 seconds, then lead with your left foot for 30 seconds.

Warm-ups are essential! Smart workouts begin slowly and increase gradually. The goal is to raise body temperature, warm muscles, and prepare lungs, bones, joints, and the circulatory system for the challenge of the workout. It’s the “rehearsal” for the main event.

Train your abs while you walk. Draw your belly button back toward your spine. This engages the big, deep muscle that runs horizontally across your lower abdominal region. It’s like doing a standing crunch or holding a plank position while doing brisk exercise!

Don’t underestimate stairs! Gluteal muscles (your back end) are called on more with each step up stairs or on an incline. This means that even short bursts of quick climbing—just 15 seconds—can enhance your calorie burn in a big way.

These tempos are suggestions. To figure out your pace, march in place and count the number of steps you take in a minute. This is your starting line. If it’s fewer than 130 steps per minute, try picking up the pace.

Add music! Listening to music can increase your performance and make your workouts fly by faster. Powermusic.com and musclemixes.com offer playlists that are engineered for fitness.

Don’t forget the post-workout stretch

Just like you took the time to warm up your muscles before movement, it’s also important to cool them down with a post-workout stretch. There are plenty of benefits to stretching , like boosting your energy, building better balance, and improving your range of motion. After each walking workout, perform one of these stretches to become more flexible , join our seven-day stretch challenge , or try these stretches to help reduce tension and help your muscles recover.

Reach for the Sky: Raise hands up overhead, then (with knees slightly bent), slowly bend forward and touch toes. Repeat four more times.

Calf Stretch: Stand two feet away from a wall, with your hands on the wall. Bend your arms and lean your upper body toward the wall, hold for 15 seconds, and repeat twice more.

Hip Opener: Sit on a chair or bench and put your right foot on top of your left knee for 30 seconds. Do the same thing on the other side, then repeat once more with each leg.

Hamstring Easer: Remain sitting and move forward toward the edge. Reach your right hand toward your right toe. Hold for 30 seconds, then release. Repeat with the left leg, then do once more with each leg.

Quadriceps Stretch: Stand up and hold on to the back of the chair. Try to touch your right heel to your butt, using your right hand to assist. Hold for 30 seconds. Do the same with your left leg. Repeat once more with each leg.

Additional reporting by Cindy Kuzma

Prevention Strength Training for Women in Under 20 Minutes!

Kaitlyn Phoenix is a deputy editor in the Hearst Health Newsroom, where she reports, writes and edits research-backed health content for Good Housekeeping , Prevention and Woman's Day . She has more than 10 years of experience talking to top medical professionals and poring over studies to figure out the science of how our bodies work. Beyond that, Kaitlyn turns what she learns into engaging and easy-to-read stories about medical conditions, nutrition, exercise, sleep and mental health. She also holds a B.S. in magazine journalism from Syracuse University.

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These Two Sisters Walked Off 373 Lbs – Here’s How Walking Poles Helped Them Succeed

Susie Maines, 71: “Take one easy step at a time. You won’t believe how far you can go!”

What are walking poles?

Walking poles, also called Nordic walking sticks or hiking poles, are specialized poles made for outdoor activities like hiking. They’re typically lightweight with easy-grip handles and can be adjusted for height. As you walk, you plant the poles on the ground, helping to engage the upper body while keeping you stable and balanced. And when it comes to walking for weight loss, walking poles can make a major difference.

Related: We’ve Tried Every Walking Accessory to Make Our Walks Better at Fat Burning, and This One Is the Winner

Mature woman walking down a path outside using walking poles

How walking poles enhance walking for weight loss

Created in Scandinavia to help cross-country skiers stay fit in summer, Nordic walking sticks “up your walking game,” says How Not to Diet author Michael Greger, MD . How? They provide support that makes walking feel easier and breezier while slashing injury risk. They also dramatically reduce knee and hip stress and discomfort. Indeed, they’re a great option for folks with hip and knee issues, since they reduce the force of each step by as much as 28%.

Regular walking works only your legs. “Adding Nordic poles activates upper-body muscles as well,” notes Massachusetts General Hospital cardiologist Aaron Baggish, MD . So 80% of you gets firmer and stronger — and, per studies, you burn 46% more calories . Bonus: Cholesterol and heart health improve more than with regular walks. (There’s no need to pick up the pace, either – slow walking also boosts weight loss.)

Walking poles before and after success story

Before and after photos of Becky Thomson and Susie Maines, two sisters who lost a collective 373 lbs by walking

“Why are you emailing me? I’m right here!” chuckled Becky Thomson , glancing at her sister Susie Maines . Ever since bad knees forced Susie to retire and move in with Becky and her husband, the sisters had shared a home office where they’d surf the web and plan adventures for their golden years. Of course, at over 325 pounds each and in constant pain, they had limited options — unless they made changes.

“Read what I sent you,” urged Susie. “It sounds doable.” A lover of all things sparkly, Susie had stumbled on a free weight-loss site called SparkPeople.com (now an organization called Spark America ) and decided it was fate. Becky wasn’t so sure. “No diets,” she insisted. “I refuse to starve ever again.” Suddenly, Susie had an idea: “Tell me what you want to eat, and I’ll find a way to make it healthy.”

How Susie and Becky changed their diets

Susie was the more hopeful one on that spring day in Wisconsin, but she understood how Becky felt. Both had battled extra pounds their whole lives, enduring failure after failure. Susie recently looked into gastric bypass but couldn’t even manage to lose 35 pounds to qualify. “They wanted me to drink shakes and be miserable,” she thought, typing basic info into the Spark site. But this seems different. So different, in fact, that the site calculated she could have 2,200 calories a day. Was it too much? She read posts from other dieters; they seemed to be happily succeeding.

In the days that followed, Susie experimented with lightened-up chili, casseroles, pot roast. She typed it all into her food log, which tracked calories and helped make sure her meals had enough energizing nutrients like protein and fiber. By the time Becky signed up for her own account, the pair were down an easy 12 pounds each.

Becky and Susie’s walking journey begins…

Becky was officially excited. Eyes shining, she turned to her sister and asked: “Should we try exercising?” Susie grimaced. “I can barely walk 30 feet,” she said. So it was Becky’s turn to be the problem-solver.

“Let’s just walk and see how far we get,” Becky begged. “It can’t hurt to try!” So they set out. By the end of the driveway, Susie’s lower half was on fire. “I have to go back,” she said. Becky made it to the end of the block before collapsing beside her sister. “Let’s try to go a little farther each day,” Becky panted. Susie just sighed. (Considering a walking routine? Try fasted walking for quick results.)

Walking pole breakthrough

Later that night, they told their oldest sister, Karen, what had happened. “Do you still have Mom’s old canes?” Karen asked. “They might help Susie.” Becky fished them out of the garage. Using two at once, Susie made it half a block. Then Becky had a light-bulb moment: She’d gotten a job at Lands’ End, and they were offering employees a great deal on Nordic walking poles. Might the poles help more than canes? The sisters watched a video online and decided yes. Becky bought two pairs, and as soon as the sticks were in their hands, the movement felt natural. That day they made it four blocks! “I didn’t have pain in my hips or even my knees,” Susie marveled afterward.

Block by block, Susie and Becky extended the distance they covered in their neighborhood, passing landmarks like a school, church and hospital. People saw their walking poles and asked, “Are they worth it?” The sisters answered: “Absolutely!” The poles not only relieved pain but also helped them stay balanced and stand taller so they could step farther and faster. “It’s really so much easier than regular walking,” Susie marveled. (Another beneficial walking strategy to try? Rucking, or weighted walking .)

Becky and Susie today, 373 pounds slimmer

By the time the women could walk 2 miles, they felt gleeful — which made them extra-motivated to eat well. As pounds and health issues steadily disappeared, one day it hit Susie: “I turned to my sister and said, ‘We’re actually going to make it this time, aren’t we?’” The answer soon became clear: Susie lost 186 pounds in about two years, while Becky ultimately shed 187 pounds. Becky got rid of her asthma inhaler and CPAP machine. Susie got off cholesterol medication and hasn’t felt hip pain since.

And even though the sisters seemed to be mirror images of each other, Susie slimmed down about two times faster than her older sis. “It took my body a little longer, but the important thing is I still got there. So I always try to encourage people to be patient,” says Becky. “Your body may not lose as quickly as someone else’s, but it can still do amazing things — and the rewards of hitting a healthy weight are huge.”

Says Becky, 74: “Once you’re at a certain point, you might think, It’s too late for me. But look at us! We turned everything around just by eating food we enjoy and using gentle exercise.” Susie, 71, agrees: “Take one easy step at a time,” she says. “You won’t believe how far you can go!

Related: Lose Weight Without Weight Loss Surgery: How 7 Women Did It

What to eat while walking for weight loss

Experts agree walking works best paired with a nutrient-dense, portion-controlled diet. To make it easy, Becky and Susie used free tools to keep calories at 1,800–2,200 daily. Want to follow their lead? Try some of these favorite recipes. Always get a doctor’s okay to try any new diet or workout.

Make an omelet with 3 egg whites, ½ cup veggies, ¼ cup cheese, cooking spray and seasoning to taste.

Physician's Choice Menopause Probiotic Supplement for Women - Supports Hormone Balance, Hot Flashes, Night Sweats, Weight Management, Bloating

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Brush eggplant with 2 tsp. olive oil; season. Top with 2 Tbs. pizza sauce and ¼ cup mozzarella. Bake at 425ºF.

Broil ¼ lb. tilapia with 1 Tbs. butter and seasoning to taste. Serve with ½ cup veggies and ½ cup brown rice.

Bonus recipe: Mini cheesecakes

Mini cheesecake on a plate topped with cherry pie filling

Ingredients:

12 vanilla wafer cookies
3 oz. cream cheese
12 oz. fat-free cream cheese
½ cup sugar
½ tsp. vanilla
2 cups cherry pie filling

Instructions:

Line muffin tin with cupcake papers; put a cookie in each.
Beat cream cheeses until smooth. Beat in sugar and vanilla. Add eggs until smooth.
Pour batter in tin. Bake at 350ºF until mostly set, 20 min.
Chill overnight. Top with cherries.

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Walking for weight loss: What's the ideal step count?

Walking is a great low-impact exercise that can help you reach your weight loss goals.

Even when you're fully aware that regular exercise helps prevent weight gain, finding time to fit it in can be tricky.

You lead a busy life with lots of responsibilities, we completely understand. But, we're also here to help get you on the right track when it comes to your health.

So, allow us to reacquaint you with what many consider to be the original form of exercise: walking . Not only is it a low-cost way to keep active, but it's also packed full of benefits for weight loss and your overall health.

In this article, we're answering all your pressing questions, like:

What is the ideal number of steps per day?
Should you be walking 10,000 steps to lose weight?
What are some other benefits of walking?
And, how can you make walking a regular part of your day?

Let's dive in.

How does walking help with weight loss?

The basic recipe for weight loss is to start burning more calories than you consume. For most people, that means changing their diet to help cut down on calories , as well as increasing their energy expenditure through exercise.

Walking is a great low-impact exercise that is accessible to almost everyone. There’s no special equipment required, no gym memberships to pay for, and it is safe at any age [4].

The many health benefits of walking

Losing weight may be one top benefit of your daily walk, but there’s so much more it can offer you.

Just an extra 15 minutes of walking per day can lower your risk of heart disease, diabetes , certain cancers, dementia, and stroke [2].

Walking is also recognised as a physical activity that can help you live longer.

In fact, research shows that in Blue Zones, where it is common to live to over 100 years old, older adults are more likely to walk throughout the day which is believed to play an important role in their longevity.

Plus, studies have shown other physical and mental health benefits to walking too, such as [4][5]:

Lower risks of depression
Stronger bones
Improved creativity
Better sleep
Maintained blood pressure, cholesterol and blood sugar levels

Now, you may be wondering how many steps are enough to reap all these benefits, which leads us to the next question...

10,000 steps a day: The magic number or just a myth?

We hate to burst your bubble, but the idea of walking 10,000 steps didn’t come from science — at least, not at first.

10,000 steps a day was first used in a marketing campaign for step counters in the lead-up to the 1964 Summer Olympics in Japan [3].

It was a cool campaign, but the number didn’t catch on right away. That happened much later when it was brought back as part of public health research in 2001.

Since then, 10,000 steps a day has remained popular because it’s easy to remember and has an impact. But, that doesn’t mean it’s the perfect number of steps for everyone.

Whether it’s due to a lack of time, fitness or confidence — this big number can feel intimidating. So, if you can’t fit 10,000 in, how many steps a day is enough for weight loss ?

How many steps a day should you walk to lose weight?

Like we said earlier, the key to losing weight is fewer calories in, more calories burned — also known as a calorie deficit.

While 10,000 steps should burn plenty of calories , it’s not a reasonable target for everyone. It depends a lot on what your daily activity levels look like. There are 3 basic categories to know [6]:

A sedentary lifestyle is less than 5,000 steps a day
A low active lifestyle is 5,000-7,500 steps a day
An active lifestyle is 10,000 or more steps a day

The average person takes around 7,000 steps on a typical day. By adding an extra 30-minute walk, they can push this to 10,000 steps and enjoy an active lifestyle [3].

But, let’s say your usual step count is around 3,000 steps per day. By adding in a 30-minute walk, you can push that to around 7,000 and still reach your fitness goals.

Being realistic about your current fitness level makes it more likely that you'll stick to your new habit. And yes, it is possible to lose weight in less than 10,000 steps a day.

Focusing on sustainable weight loss

The recommended rate of weight loss is around 0.5-1kg per week. To achieve this, you can focus on consuming 250 calories less per day and burning 250 calories more per day [1].

How much walking is that?

Well, a 30-minute brisk walk is estimated to burn 150 calories, though it depends on the person. To reach 250 calories, that would be around 45-60 minutes of walking each day [1][7].

Remember, you don’t have to do it all in one go. You can break it up however you like. For example, taking a morning, afternoon, and evening walk of 15-20 minutes each.

Now, let’s turn that into a step count. A 30-minute walk is estimated to be 3,000-4,000 steps [6]. That means to burn your 250 calories, you'll need almost double, which is 6,000-8,000 steps per day.

Every step counts for a positive impact

While that’s a nice number of steps to aim for, it’s still only an estimate. And the truth is, doing something is always better than nothing.

For example, one study found that women who walked 5,000 steps per day had a lower risk of obesity than women who took fewer steps [3].

Another study showed that having at least 8,000 steps per day was enough to cut your risk of chronic diseases and it feels more attainable than walking 10,000 steps [4].

For best results, it’s also important to think of weight loss in the big picture. Walking is a great start, but other methods can help too.

For example, Juniper’s Weight Reset Program takes a holistic approach to weight loss and offers full support along the way.

Members have access to dedicated medical and dietitian support, plus health coaching and an easy-to-use app for tracking progress, so they can reach their weight loss goals and maintain them in the long term. If you feel like you need an extra hand in your weight loss journey, our Weight Reset Program might be something to consider.

Does it matter how fast you walk?

When it comes to weight loss, walking speed is not the key ingredient. One study of postmenopausal women found that both slow and fast walkers were able to lose weight [1].

So, if it's not about how fast you walk, why do people say brisk walking is best?

Well, it comes down to getting enough moderate to vigorous intensity exercise in your week. National guidelines recommend either [5]:

150 to 300 minutes of moderate-intensity exercise each week
75 to 150 minutes of vigorous-intensity physical activity each week

Walking faster is one way to achieve this, but there are others including [7]:

Walking uphill or increasing the incline on a treadmill
Using interval training, like walking fast for one block, then slower for the next two
Adding light weights that you either carry or wear (also known as rucking)

How to count your daily steps

Now that you’ve settled on a nice round number, how will you know when you’ve reached it? Don’t worry — you don’t have to count out loud.

With all the tools and technology on your side, counting steps is simpler than ever [6].

Use your phone

Most smartphones already have a health and fitness app installed to track your daily steps. There’s also plenty to download if you have a preferred version.

Just remember to carry your phone on walks for accurate measurements.

Try an activity tracker

Next, there’s wearable trackers. The modern ones are known as activity trackers and they do more than count steps — like watching your heart rate and estimating calories burned.

The old-school version is a pedometer which is a more affordable option.

Time your walks

You might not have the funds to invest in a fitness tracker right now, which is totally fine. If you need to keep things free, just use time.

For every 30 minutes of walking, you're estimated to take 3,000-4,000 steps. While this method will be the least accurate, it’s not a bad way to get started.

4 tips for increasing your daily step count

It’s great that you’re thinking about walking more, both for your health and happiness. You might find it easy to start walking, then find motivation dips. Or maybe even getting started feels hard.

If that’s the case, here are 4 easy ways to boost your daily step volume.

Look for easy walking opportunities

Making time for a 30-minute walk sounds easy, but on those busy days, it can be very hard.

A better approach is finding lots of little moments throughout your day to get more steps in. Here are 5 suggestions [2][5]:

Park 5 minutes from your destination and walk the rest of the way
Get off public transport a few stops early
Take the stairs as often as possible
Plan a walking coffee catch-up with friends
Walk over to your colleague’s desk instead of sending an email

Create specific goals for yourself

One of the reasons so many of us fall short of our goals is that they are too broad, which makes them hard to achieve.

For example, saying that you want to ‘get fitter’ or ‘lose weight’ are both admirable ideas. They’re just too vague [2].

Instead, you should create specific health goals that are measurable and have a clear finish line — giving you something to celebrate in the end . Examples include:

"I will walk for 10 minutes after each of my meals"
"I will complete a charity walk this year"
"I will keep an average of 8,000 steps per day this month"

Build a walking routine

On most days, you probably eat, shower, work, and relax at the same time. All of these things happen naturally because they form part of your routine.

Making exercise a part of your regular routine helps it become a natural part of your day. For example, you could try heading out for a short walk after lunch.

Make it fun

Variety is the spice of life, so try to mix up your weekly walks.

Whether that means listening to your favourite music, catching up on podcasts or heading to a new walking track — there are lots of ways to make your daily outing feel more fun.

Image credit : Getty Images

Weight loss backed by science

Thousands of Australian women have found new confidence with Juniper.

Give this a go:

Articles you might like:.

https://www.myjuniper.co.uk/articles/walking-for-weight-loss
https://www.healthdirect.gov.au/blog/15-minutes-of-walking-could-reduce-your-risk-of-disease
https://www.10000steps.org.au/articles/healthy-lifestyles/health-check-do-we-really-need-take-10000-steps-day/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10643563/
https://www.10000steps.org.au/documents/2/brochure_PA_Guidelines_A5_18-64yrs.PDF
https://www.10000steps.org.au/articles/healthy-lifestyles/counting-steps/
https://news.yahoo.com/walking-lose-weight-does-205744845.html

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12 Weight-Loss Success Stories That Will Make You Proud Of Strangers

By Haley Goldberg

Haley J Smith before and after weight loss

Sometimes the hardest part of the journey to any goal is keeping motivated . Whether you’re trying to get fitter, gunning for a promotion, or on a mission to finally stop using your floor as a closet, staying on track can be tough. When the goal line is looking fuzzy in the distance, it can be super inspiring to revel in other people’s successes and be reminded that, yes, like them, you can do this.

Here at SELF we love to celebrate the successes of women who have decided to put their health and happiness first. Here we have gathered together some of our favorite stories from the last year showing how women, armed with determination, self-love, and motivating communities, set, reached, and often exceeded their goals to lead healthier, fitter, more satisfied lives. In these cases, weight loss was the intention, but by dedicating themselves to healthy habits each woman got so much more than that. Because that’s the thing: Weight loss isn’t just about hitting a certain number on the scale. As these women demonstrate, losing weight takes a lot of work, including eating and exercising in a way that works for your body, managing life’s stressors, engaging in healthy habits like getting enough sleep, and keeping a reality check on what’s sustainable and what’s not.

And an important note before we get into it: Healthy habits are for everyone—but weight loss isn’t. If you have a history of disordered eating, you should talk to your doctor before going after any weight-loss goals. Sometimes the healthiest habits you can adopt are to not think about your weight at all. It's different for everyone, and deeply personal.

Even if your goals have nothing to do with weight whatsoever, seeing what people can accomplish when they set their minds to it can be a powerful boost if ever you feel your motivation flagging. Let the stories of these 12 total strangers inspire you to move toward that thing that will make you feel happy, healthy, and fulfilled.

Instagram content

This content can also be viewed on the site it originates from.

New mom Kassidy Linde, 25, felt tired, unhealthy, and uncomfortable in her own skin, so she turned to a sustainable weight-loss regimen. She starting seeing healthy eating as a lifelong habit, and she introduced weekly cardio workouts. Within a year and a half, she lost 130 pounds. She's now way stronger and confident, and she has more energy to play with her daughter.

Lobke Meulemeester lost 72 pounds with the help of Instagram

Lobke Meulemeester, 35, shared pics of her nutritious meals on Instagram, and she also posted screenshots of her FitBit stats as she amped up her fitness routine. The encouragement she received from her followers—all 87,000 of them—kept her motivated through it all.

Amber Johnson lost more than 40 pounds by doing the Whole30 program and working out.

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Amber Johnson, 21, gained 30 pounds after her wedding, leaving her feeling uncomfortable. So she switched things up: She started doing the Whole30 program, and she began a consistent at-home fitness routine . She lost 30 pounds in seven months, leaving her feeling more comfortable and confident.

Pasquale Pat Brocco lost 200 pounds by amping up his daily steps.

Pasquale "Pat" Brocco, 31, lost weight literally one step at a time. He threw out his unhealthy eating habits and committed to walking to Walmart each time he wanted a meal. Soon, he was walking six miles a day. He then added incline walks on the treadmill and weightlifting to his fitness regimen. His new routine helped him drop from 605 pounds to under 300 pounds in three years.

Helen Woldemichael lost 45 pounds by making workouts a regular part of her lifestyle.

Helen Woldemichael tried different quick-fix workout plans and diets to no avail. What finally helped her shed some pounds: Adopting healthy, sustainable habits, like getting outdoors and cooking for herself more. She started making trips to the gym a regular part of her week and committed to consistency.

Amanda Kurtz, 29, struggled with her weight for most of her adult life, even after making major lifestyle changes. So Kurtz decided to undergo weight-loss surgery, getting a vertical sleeve gastrectomy in May. The major surgery was anything but easy, and Kurtz had to re-learn how to eat after the procedure. But she's stuck with a healthy diet and a new exercise routine. The result: Her weight has dropped below 200 pounds for the first time she can recall. And she feels better than ever.

Kathryn Dickie lost 40 pounds by hitting the gym and cutting back on excess sugar.

A few simple changes helped Kathryn Dickie accomplish her weight-loss goal: She started walking home from work every day, working out with a personal trainer, monitoring her carb intake, and cutting out the excess sugar she used to add to her daily cup of tea. She stuck with her new habits, and her hard work paid off.

When Haley Smith, 24, got engaged, she realized she wasn't totally comfortable with her body. She vowed to commit to healthy eating as her wedding day approached. The bride-to-be changed her eating habits for the better, and she started working out three times a week. A year and a half later, by her wedding date, Smith had lost 110 pounds.

Rebecca Grafton lost 100 pounds after she learned to love running.

Blogger Rebecca Grafton, 26, absolutely hated running, but she embraced the workout as a way to shape up before a vacation in Jamaica. She started running three times a week, increasing her duration on the treadmill as her stamina increased. And she coupled her workouts with a nutritious, balanced diet, too. Grafton stuck with her healthy habits long after her Jamaican vacation, and in two years she lost 100 pounds. She recently ran a half marathon, like a badass.

Kayte Hennick lost 90 pounds by committing to morning workouts.

In 2011, Katye Hennick started feeling insecure about her size. She decided to take her weight-loss goals seriously, and committed to working out six days a week (first thing in the morning!), drinking more water , and eating smaller, more frequent balanced meals. In five years she lost 90 pounds, and she's healthier, happier, and stronger than ever.

Kerry Swift, 27, started taking pictures of the healthy, balanced meals she was eating, and she shared the images with her thousands of followers. The "public" food diary kept Swift committed to a healthy diet, and she lost 84 pounds in 19 months.

Lauren Haden shed the Freshman 15 by being more conscious of her eating and exercise habits.

Lauren Haden, 22, made a few small, powerful changes to shed the Freshman 15: Exercise became a regular part of her life, she started making conscious choices about what she ate, and she focused on building a healthy support system. By the time she graduated college, Haden had lost 36 pounds.

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Watch: A Total-Body At-Home Workout For Weight Loss

SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

This Easy Addition to Egg Muffins Can Double Your Protein at Breakfast

This Guy's 88-Pound Weight Loss Started with a Simple Change

When Toby Allen needed to lose weight for his health, he was surprised how far walking got him.

For Toby Allen, injuries led to poor sleep which led to takeout food and eventually weight gain and all the things that can stand in the way of your healthiest life. A photo of himself acted as a wake-up call and here's how his transformation unfolded, in his own words:

FOR ME, THE turning point came after my friend’s 40th birthday party. Someone sent me a photo of it, and in the picture my friend looks like a small child standing next to me—like I’d become this hulking monster with gray-hued skin. That was a real lightning-bolt moment: I needed to sort myself out.

I’d been through a lot by that point, over more than ten years. My wife was in a coma years earlier after a misdiagnosis; she’s home now, but I spend a lot of time caring for her. I’d had a series of rugby injuries, including a pretty serious back injury that left me in agony most of the time. Then doctors gave me medication that blunted the pain but left me mentally foggy. I didn’t sleep well with the pain, so I was just tired all the time. I ate a lot of convenient takeout food while caring for my wife, and that became a habit, which led to putting on more pounds.

"I really learned that HOW you lift is much more important than HOW MUCH you lift."

As I gained weight—at my heaviest I was 353 pounds (160 kg)—I developed scoliosis and bulging discs in my spine. The doctors said if I didn’t lose weight, I’d have to have major back surgery and might never walk again. So that was obviously a motivator. I knew I needed to change, and that I’d put it off too long.

I lost some of that weight, then started working with a trainer at Ultimate Performance . We started by taking stock of how my different injuries had affected my body. I’d had a broken leg at one point, so my legs didn’t have the same strength or flexibility. My shoulder was a mess. And my back issues meant exercises like deadlifts weren’t really an option.

My First Steps Were Literally Just Steps

WE STARTED BY simply counting steps. For the first four weeks, walking 10,000 steps a day was a real effort. It was a challenge to move that much. Soon, though, I was up to 15,000 and then 20,000. It got easier, and seeing those numbers climb was a real motivator. I might even get up to 30,000 or 40,000 steps, no bother.

I’d obviously trained for rugby, where there’s a little bit of a macho culture about who can put up the most weight. During this transformation I really learned that how you lift is much more important than how much you lift. Time under tension really matters.

toby allen with trainer kalvyn ffrench james

And I learned more about diet as a key part of getting fit. Rugby has a pretty vibrant social scene, so after every match I’d be out drinking and eating, not really paying attention to what I put in my body. Working with a dedicated trainer, I learned to get quality proteins and pay attention to carbs. And I learned to swap water in for beer. I can be pretty stubborn, but once I saw how quickly the plan led to results—in about a month of eating better I saw a difference—I was on board, and my stubbornness worked in my favor.

I also learned (or re-learned) how important sleep is to a healthy body.

I Feel Like a Different Person

OVERALL, I LOST more than 88 pounds (40kg) and went from 35 percent body fat down to around 11 percent. Maybe more importantly, I no longer have to take any medications and I’m not in constant pain. My back feels great—I can stand up straight. I’ve had people walk right past me who hadn't seen me in a couple years due to Covid. They’re people who’ve known me 25 years!

After slimming down that much, we started working on bulking up a bit to address some of my injury-related imbalances. Training’s like a routine to me now, and that’s probably the best advice I can give. Take that first step. Once you get started, sure, there’s adversity, but it’s for the greater good. And by the time you’re 20 or 25 days in, it’ll be a habit.

.css-1fpt53b{height:1.25rem;}@media(max-width: 48rem){.css-1fpt53b{overflow:unset;line-height:1.25rem;}}@media(min-width: 48rem){.css-1fpt53b{line-height:1.25rem;}}.css-1fpt53b:before{background-color:#D2232E;color:#fff;margin-right:0.625rem;width:1.25rem;height:1.25rem;content:'';display:block;} First Steps

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‘1000-Lb. Sisters’ star Tammy Slaton shows off tremendous weight loss in new swimsuit photo

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Tammy Slaton showed off her extreme weight loss in a formfitting bathing suit while out with her friend, psychic medium Haley Michelle.

The “1000-Lb. Sisters” star, who has lost 440 pounds after undergoing bariatric surgery, showed off her shrinking figure in a blue, mermaid-printed suit while sitting next to Michelle, who wore a black-and-white one-piece.

“Proud of you #tammyslatonweightloss,” the self-proclaimed “Paranormal Princess” captioned the image on Instagram Tuesday, which showed the pair sitting poolside with their feet in the water.

tammy slaton sitting poolside with a female friend

Slaton’s weight-loss journey has been documented on her TLC show since last year, when doctors informed the reality star, who used to weigh upwards of 725 pounds, that she needed to lose nearly 200 pounds to be considered for the surgery.

The TV star, 37, was photographed last year walking unassisted — without a walker or oxygen support — after shedding about 300 pounds.

She later told People that she was “thankful to be alive” after surviving a near-death experience that caused her to be placed on a ventilator and in a medically induced coma.

“Now I only wear my oxygen at night, along with my BiPap [bilevel positive airway pressure] machine,” she explained of her recovery and weight loss.

“I monitor my oxygen levels throughout the day and keep my machine on hand in case I need it.”

Unfortunately, Slaton experienced a setback over the summer when her husband, Caleb Willingham, died at age 40 .

tammy slaton and Caleb Willingham on their wedding day

“He was my best friend, and I loved him dearly,” she told People. “When I met Caleb, he became my guardian angel, and now he really is watching over me.”

In January, Slaton compared herself to a lesbian following Willingham’s unexpected death.

“I was pansexual, but I kinda stopped messing with guys after my husband passed,” she shared on TikTok. “So, I’m like a lesbian.”

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Cardiovascular , Exercise , Featured Blogs , Weight Loss , Weight Management

A beginner’s guide to running for weight loss.

Published April 18, 2024
9 minute read

Written By: Shayan Kashani

Shayan Kashani is a public speaker, editor, poet, essayist, and freelance writer. Based in Canada during the summers, he also writes from the road throughout his international travels. Shayan specializes in writing about travel, education, hospitality, medicine, and technology.

Expert Reviewed By: Joanna Gregg RD

Joanna Gregg, RD is a food data curator at MyFitnessPal. She earned her bachelor’s degree in Nutrition from Georgia State University and obtained her Master’s degree from The University of Nebraska.

A Beginner's Guide to Running for Weight Loss

Swimming, cycling, and running are all excellent workouts if you do them consistently. But if you enjoy running you’re in luck, running can be a great way to burn calories and promote weight loss. Compared to these other forms of exercise, one study shows that running burns more calories per mile, because it takes more time to run a mile rather than biking.

If you’re starting your journey to better health and are considering running for weight loss, this guide will provide seven easy tips that will have you up and running (pun intended) before you know it.

Can You Lose Weight and Belly Fat by Running?

Yes, you can.

But note that it’s impossible to specifically go running to lose belly fat because that’s not how exercise works. You can do crunches all day to strengthen your abdomen, but the only way to shrink your belly is by losing overall body fat, and running is a terrific option.

Of course, going for a run isn’t the only effective way to lose weight. For example, this 20-minute high-intensity interval training can help torch calories even faster.

But if you prefer less intense exercise levels, running is a great way to go.

You might also like 29 Everyday Ways to Burn Calories >

What does science have to say?

A decade ago, the Lawrence Berkeley National Laboratory released a study showing the positive correlation between running and weight loss . More recently, a Czech study of over 1,000 adult runners confirmed earlier findings, concluding that a regular running workout to lose weight improves physical fitness. It does this by significantly reducing body fat under the skin as well as around your organs.

Translation: Jogging for weight loss works.

So, if you’re a beginner determined to lose weight running, keep reading to learn how to start racking up the miles and shedding pounds in no time.

6 Easy Tips for Running To Lose Weight

When you’re focused on a long-term goal, the little details matter. Use these strategies to get the most out of your runs.

1. Consider the different types of running and their benefits

Not all runs are created equal. So before you lace up, it’s good to know about the different types, their benefits, and which are best for beginners running for weight loss.

Jogging : At an average pace of 4 mph to 6 mph, jogs are easy on the joints and cardiovascular system, making them perfect for beginners starting a new routine.
Running : Beyond 6 mph, you’re officially running! If you’re a beginner, it may take a few months to progress from jogging to running, but with consistency, everyone gets there. Since running gets the heart going faster than jogging, it’s also more effective for weight loss .
Interval sprinting : Sprinting between intervals of jogging or running is a more intense workout that burns calories faster . Although runners at any level can benefit from interval sprinting, beginners should ease into it, keeping the frequency of these workouts to no more than three days per week .
Long-distance running : Running a longer distance for a longer period of time can lead to more calories burned (a single run of 10 or more miles can burn 1,000 calories ). However, it’s vital that beginners slowly build up to a long-distance exercise program so their bodies can adjust.
Outside vs. the treadmill : Depending on preference, you can do any of the above runs outside or on a treadmill. Treadmills allow for a more controlled environment to monitor your pace and distance but can make for a duller exercise. On the other hand, running outside provides lots of visual stimulation, but keeping your pace consistent is more challenging.

2. Eat a healthy diet to support this form of exercise

Some new runners are so focused on losing weight that they make critical fueling mistakes — such as not eating enough carbs — that can impede their long-term goals.

That’s why one of the best ways to lose weight from running is to combine it with a diet that supports physical activity.

Find the ideal pre-workout meal : Before your run, choose a light snack that balances carbohydrates and protein, such as a banana with peanut butter or a small portion of oatmeal. At the same time, avoid unnecessary discomfort by not eating anything high in fat or fiber, such as fried foods, red meat, beans, or berries.
Learn what and when to eat after your workout : Post-run nutrition is just as important. You don’t want to eat more calories than you’ve just burned, but you need to replenish your muscles with protein and carbohydrates to refill energy and promote recovery.
Plan your meal timing right : Eating 60 to 90 minutes after a workout is when the body is most effective at replacing carbohydrates and promoting muscle growth and repair. Low-sugar smoothies with fruit and whey protein or this zucchini hummus chicken wrap are two great choices.

3. Start slow until you reach runner’s high

If you’ve never run before or aren’t used to regular exercise, it’s normal to be intimidated at first.

The good news is you don’t have to start with running. First-timers can begin by simply walking every day. For some people, a half-hour walk may even burn more fat than a thirty minute workout.

Starting slow has the added benefits of being more enjoyable and sustainable while minimizing the risk of injury. As you get more comfortable and your body adjusts to the new exercise routine, you can slowly progress from walking to running .

Once you’re running on a regular basis, there’s something else to look forward to.

You’ve probably heard of the euphoric experience during long runs caused by the brain releasing endorphins and neurochemicals. Good news: Runner’s high is a real thing .

Although you aren’t likely to hit a “runner’s high” as a beginner, it’s something to look forward to as you slowly build up the pace, frequency, and distance of your runs.

Fun fact: 5,720 workouts are tracked per minute in the MyFitnessPal app .

4. Make sure you stay hydrated

Every runner needs to stay hydrated , but it’s crucial for beginners demanding more from their bodies.

Hydration provides energy, improves performance, affects mood and breathing, and may even increase your metabolic rate . The risks associated with dehydration range from minor headaches and cramping to severe complications such as heart disease and heat stroke. Apps like MyFitnessPal are incredibly useful for beginners since they help you track your hydration throughout the day.

5. Create a running plan and stick to it

Going for a run is a great workout, but you’re unlikely to see any changes in your current weight without consistency.

One way to keep yourself on track is to create a running schedule to lose weight. Whether you start with one or two runs per week or choose a more frequent routine, staying disciplined will help your body adjust faster.

Regardless of your weight loss running plan, stick to your schedule and be consistent in order to make the most of your running for long-term improvement . With MyFitnessPal , you can factor the calories you lose during a run into your daily caloric goals, giving you an extra boost of motivation to get out there and hit the pavement.

6. Complement physical activity with diet

Yes, we mentioned it, but it’s worth repeating the importance of a balanced, nutritious diet to complement physical activity.

Some people are so excited to see results when they start running that they try to accelerate their weight loss by eating less. Methods such as yo-yo dieting aren’t sustainable and can have a negative impact , including regaining all the weight lost running .

7. Remember to get adequate sleep

Finally, getting enough sleep each night is a health benefit that directly impacts weight loss by regulating metabolism and appetite, improving running endurance, and keeping hunger hormones in check. With sleep features , MyFitnessPal can also provide invaluable insights about your sleep patterns, helping you optimize your sleep by identifying foods inhibiting sleep.

You might also like Improve Your Sleep With MyFitnessPal’s New Plan >

Reach Your Weight Loss Goals With MyFitnessPal

Although running can help you reach your goals, weight loss isn’t a trip around the block.

A run/walk program is fantastic for jump-starting your journey, but keeping the weight off long-term requires consistency and a diet that accounts for caloric intake.

That’s where MyFitnessPal can help. With the right tools and resources, you can overcome past hurdles, take the mystery out of weight loss, and help achieve your fitness goals once and for all.

Create a free account to get started and lace up with millions of others running for weight loss, fitness, and fulfillment.

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'1,000-Lb. Sisters' Tammy Slaton praised for weight loss in new swimsuit pics: How she dropped 440 pounds

TLC fans are applauding Tammy Slaton's impressive weight loss as the reality star continues her health journey.

This week, the “1000-Lb. Sisters” star shared a photo of herself sitting poolside with her friend, psychic medium Haley Michelle, who gave Slaton a shoutout for the progress she's made.

"Proud of you 💙," Michelle captioned the joint Instagram post, adding the hashtag #tammyslatonweightloss.

Slaton's Instagram followers were also quick to congratulate her.

“Look at you, girl! That is a JOURNEY 🔥,” one commented. Another wrote, “You look amazing Tammy I’m so proud of you😍😍😍😍.”

One fan called the reality star's transformation “incredible” and said they were “so happy to see how far” she has come.

“To come back from such a struggle . What a gem 💎 ❤️,” one wrote.

Another commented, “Tammy😍😍😍😍 what a sight you are. So inspired by your journey❤️❤️❤️.”

In a separate post, Slaton shared the same poolside photo and another closeup of herself.

“So much hard work. You’re killin’ it. We love you, queen Tammy. ❤️❤️❤️,” one fan commented after seeing the pictures.

"👏Your hard work and commitment is showing by how much you glow. ❤️," another wrote.

How much weight has Tammy Slaton lost?

In December 2023, Slaton spoke to People about her 440-pound weight loss. Beforehand, the reality star weighed 725 pounds at her highest weight, putting her current weight at 285 pounds.

How did Tammy Slaton lose weight?

The reality star underwent bariatric surgery in July 2022 to kickstart her weight loss journey, per People.

According to the Mayo Clinic , bariatric surgery includes gastric bypass and other types of weight-loss surgery.

"Bariatric surgery is done when diet and exercise haven’t worked or when you have serious health problems because of your weight. Some weight-loss procedures limit how much you can eat. Others work by reducing the body’s ability to absorb fat and calories. Some procedures do both," the website reads.

Before she could qualify for surgery, Slaton had to get down to 550 pounds. On that quest, she entered a food addiction rehab center and initially left weighing more than when she entered, per People.

When she later returned to the rehab, Slaton lost more weight and reached her goal before undergoing surgery.

What sort of health emergency did Tammy Slaton experience before her weight loss surgery?

Before Slaton underwent surgery, she had a near-death experience, per People, and was placed in a medically induced coma after she stopped breathing.

“I wised up and got my surgery,” she told the publication in June 2023. “I was able to make my lungs strong enough to get my trach (tracheostomy tube) out, and then recently the doctor cleared me to be off my oxygen machine during the daytime."

What else has Tammy Slaton said about her weight loss surgery?

Slaton and her sister Amy’s struggles with weight have been chronicled on “1000-Lb. Sisters” since the series first debuted in 2020.

After undergoing weight loss surgery, Slaton has shared her ongoing health journey with her followers and has experienced many milestones along the way. In an interview with People , Slaton reflected on her progress in December 2023.

“Just being able to walk without a walker or be pushed in a wheelchair, and no oxygen. I don’t even sleep with it at night anymore,” she said. “Then it was being able to fit in a regular vehicle, front seat, and then the belt buckle, and not have to use an extender now. So I mean, just what seems minor to some people is giant for me.”

While speaking with People, Slaton revealed that she’s always had “a weight issue” and "just kept gaining" weight over time. Since her mother worked three jobs to support the family, Slaton and her sister regularly cooked for themselves.

“The microwave was our best friend,” she said. “Ramen noodles, bowls of soup, things that were quick and easy — stuff that adds on carbs.”

When her grandmother (who helped raise her) died, Slaton said she "turned to food for comfort."

Reflecting on her weight loss journey, Slaton said she hopes others watch her story and feel inspired to take their health seriously too.

“By putting our stories out there, we’re helping others see they can lose weight too. They’re not alone,” she said. “I’ve done more in the last nine months than I’ve ever done in my life. I have my life back.”

In December 2023, the reality star took to TikTok to explain how her weight-loss surgery has helped her in multiple ways.

“The surgery actually has done wonderful for my hair and for my body and for my health. And for my everything... I’m proud of myself. I’m proud of my hair," she said.

Will Tammy Slaton get skin removal surgery?

Many of Slaton's social media followers have commented asking when/if she will get skin removal surgery following her impressive weight loss.

In February 2024, the reality star addressed their questions in a TikTok video.

"I cannot answer, before anybody asks, when I’m getting skin removal because I don’t know," she said.

Slaton did note that her excess skin will go away when she gets the surgery but declined to give a timeline for when she'll undergo the procedure.

Chrissy Callahan covers a range of topics for TODAY.com, including fashion, beauty, pop culture and food. In her free time, she enjoys traveling, watching bad reality TV and consuming copious amounts of cookie dough.

Screen Rant

Sister wives: meri brown's post-weight loss pics with new family member (& how her instagram posts show her feelings about kody).

Sister Wives star Meri Brown's looking fabulous after a dramatic weight loss transformation, and adding possibly cryptic posts about Kody.

Meri Brown, who was Kody Brown's first wife, began to thrive after their spiritual union ended. She showcased a body makeover and seemed thrilled by her bond with her new dog, Zona.
Despite the tragic death of Garrison, Meri remains in the spotlight, focusing on healing, self-improvement, and career ventures.
Meri's weight-loss results are noticeable - she's embracing change and emotional honesty online. She's seeking happiness like never before.

Sister Wives ' Meri Brown is thriving after leaving Kody Brown, as showcased by her body makeover and bond with her new pooch. Meri was Kody's first wife, but she later legally divorced him to marry Robyn Brown. Meri hung in there for years before throwing in the towel with Kody. She remains in the spotlight even after leaving Kody. While Meri, Janelle, and Christine divorcing Kody ultimately changed the show, it's likely that Garrison's death will have an even more substantial effect on Sister Wives season 19 .

Meri is reeling after Garrison's death, just like the rest of the Brown family. Kody has mostly remained silent, possibly overwhelmed by grief. Janelle and Christine have shared memories and supported causes in Garrison’s honor. Meri was criticized for her grieving , but she deserves empathy and support, as everyone processes traumatic situations differently. Aside from the tragedy of Garrison's untimely death , Meri appears to be doing well - she's lost weight and Meri's found companionship with a canine friend.

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Meri brown posed with her dog and talked about "failure", april 21, 2024, would have been her 34th wedding anniversary.

Meri posed with her cute dog and talked about failure on what would have been her 34th wedding anniversary with Kody. While divorce is more acceptable today, there's still a stigma attached to breaking marriage vows, even outside a strict and conservative community. Meri likely needed plenty of healing as she came to terms with her split with Kody. However, as she also showed off her adorable puppy and slim face, Meri had more inspiring things to draw fans' attention to.

34 years ago today, I got married. 34 years ago was the start of this family that so many of you have come to love or, well, not so much. Yes, I know full well that we are a very polarizing topic."

In a lengthy caption, Meri summarized her feelings on her difficult marriage and subsequent breakup with Kody. A portion of her caption is shown below:

At that time, and in the many years following, I never anticipated a divorce was in my future. I don't regret my marriage, and I don't regret my divorce. I look back on the years and see where I could have done better, where I did the best I could, where I didn't live to my best potential, and where I loved as full as my heart could feel it. I look back and am grateful for the experiences and the lessons. For a long time, I had the narrative in my head that if I couldn't make my marriage work, then I was a failure. But what if I flipped that narrative? What if, instead, I looked at all the lessons I lived and realized that's what made me who I am today? Not a failure, but a strong woman going after her dreams. Not a failure, but a woman realizing dreams that she didn't know she even had. Not a failure, but a woman building her own table and surrounding it with people who want to share it with her.

Meri has come a long way since her divorce from Kody, and her perspective is inspiring. Having gotten married on April 21, 1990, Meri was Kody's first wife . Their union predates his marriages to Janelle, Christine, and Robyn. Throughout their marriage, Kody and Meri faced various challenges, including Meri's catfish scandal and Kody's obvious lack of attraction. She wasn't as confident as Christine when leaving Kody, likely drawing upon her fellow wives' strength.

Meri Brown Dressed Up Her Canine Friend For Easter

Her adorable pup rocked the rainbow bunny ears.

Meri and her dog, Zona, celebrated Easter in style with some cute rainbow bunny ears. Her dog looked happy, with her tongue wagging, as she sat nicely on fake grass strewn with pastel Easter eggs. A white fence was in the shot. It's unclear if Zona was photographed at a doggy daycare or if Meri put together the backdrop herself, but it's adorable.

It's great that Meri had her pup to spend Easter with, since divorces and separations have strained the Brown family.

Kody and Meri have one child together, Leon Brown, but it's unclear how often they see their mother. Leon announced their identity change in June 2022, embracing the name Leon and using they/them pronouns. Leon shared their journey on social media, including gender-affirming top surgery, in January 2023. Despite initial struggles, Leon received support from Meri, but when they married Audrey Kriss in October 2022, she didn't attend the wedding.

Meri Brown Talked About Pivoting While Building Post-Divorce Life

Her face looks slim in the selfie with her dog.

Meri ' s face looked extra slim and her eyes were intensely blue as she posed with Zona in a selfie - she talked about about pivoting. In the caption, she shared facts about a change in plans for the day. Reading in part, " Stranded in Flagstaff in the middle of a massive snowstorm. Roads to Utah, Phoenix, and Vegas have been closed...Sometimes, life just calls for a pivot or a pause, and today, I've taken advantage of both! " it's clear that Meri has become much more flexible since her separation from Kody.

The Sister Wives star's weight-loss journey hasn't gone unnoticed. Recently, Meri posted a photo in a pink top that showcased how thin she'd gotten. As she's gotten healthier, she's started wearing brighter colors and feeling more confident. However, Meri's weight loss may be affected by her mourning process , as she has been eating less. Hopefully, her body's changes are the byproduct of healthy habits, rather than being due to living with grief and trauma.

Sister Wives’ Meri Brown Refuses To Answer Fans’ Questions About Garrison’s Death

Meri brown introduced her pet, she got zona in january 2024.

Meri introduced her furry friend to her fans in January 2024. In a reel posted with her friend Jenn Sullivan, Meri revealed Zona, an adorable Australian Ridgeback. Meri's decision to leave Kody and start anew at her Utah bed and breakfast clearly marked a pivotal moment in her life. In her new embrace of change, she adopted Zona. Alongside welcoming Zona into her life, Meri has continued being proactive in her pursuit of self-improvement. She's focusing on her business ventures and embarking on a weight-loss journey.

Meri continues to share online, showing emotional honesty. Her willingness to address her emotions and experiences, including her role in the catfishing scandal, relationships with her former fellow wives, and divorce, highlight her resilience and shift in perspective. While Meri seemed whiny in the past, she has pivoted to focusing on her dog , weight loss, and career, including her Utah bed and breakfast. As she embraces new opportunities and learns from past mistakes, Meri is finding fulfillment and happiness on her own terms, independent of romantic relationships.

Despite the end of her marriage, Meri remains resilient and optimistic about the future, embodying strength and determination in her journey of self-discovery. By getting a dog, Sister Wives ' Meri provided herself with a companion and took on a caretaker role in whole a new way. She also continues to display her impressive weight-loss journey through a plethora of new Instagram pictures. While Meri did date Amos Andrews after Kody, she's better off as a single woman.

Sister Wives seasons 1-18 are available to stream on Discovery+ and TLC Go.

Source: Meri Brown /Instagram, Meri Brown /Instagram, Meri Brown /Instagram, Meri Brown /Instagram

How many calories can I burn while walking versus running?

They're both excellent forms of cardio

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While walking is clearly a form of physical activity, it doesn't always get the cred it deserves. Especially if the option of running is available to you, you might wonder if walking actually counts as a workout on its own.

Of course, there’s a huge difference between going for a leisurely stroll and walking like you mean it. And how does walking really compare to running as a workout and way to lose weight? Here’s what you need to know about walking for exercise, plus how to maximize a walking workout.

Walking burns more calories than you think.

Things like your weight, metabolism, speed, and the incline you’re walking on matter when it comes to calorie burn, says Albert Matheny , RD, CSCS, nutritional advisor to Promix Nutrition and co-founder of SoHo Strength Lab . In general, you’re looking at about 100 calories per mile if you’re moving at a brisk pace.

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If you want to kick things up a notch, you can try walking up stairs or on a stair climber at the gym, says Matheny. Again, there are a bunch of variables involved in this, but he says you can burn roughly 200 calories a mile if you’re walking up stairs.

So, if you walk one mile, you’ll burn about 100 calories. If you have the time to walk five to eight miles, you’ll probably burn 500 to 800 calories (about the same as running or biking for an hour). And if you take it to the stairs, you're on a whole different, well, level.

How does walking compare to running when it comes to weight loss?

While walking definitely burns calories, running will help your burn a lot more in less time. ' Walking is considered low intensity and while you still may lose weight, running burns more calories, which will result in a greater weight loss overall,' says Alesha Courtney, CPT .

Again, just how many calories you'll burn will depend on your metabolism, says Courtney. It will also depend on your weight, speed, distance, and effort, says Ash Wilking, CPT .

But as an example, a 135-pound (61 kg) woman can burn between 100 and 115 calories on a 30-minute walk, while a 30-minute run can burn about 250 to 270 calories. The same woman could burn up to 250 calories with a 60-minute walk, says Courtney, and about 600 calories with an hour-long run.

Adding an incline to your walk or run may also increase the amount of calorie burn. A 135-pound woman running on an incline of five percent might burn about 128 calories per mile. If the same woman was running up flights of stairs for nine minutes (or realistically jogging), she might roughly burn about 154 calories, according to Wilking.

Speed also plays a factor in calorie burn. For example, a woman walking on a flat treadmill at a pace of 3.0 could be expected to burn around 70 calories, but if she increases her speed to 4.0, she could possibly burn an additional 10 calories per mile, Wilking says. Add an incline and she might burn three to five more calories per minute, possibly adding a 50 to 60 percent increase in calorie burn per mile.

Basically, running burns more calories than walking if you're doing them for the same amount of time, but increasing your speed, distance, or incline while doing either of those activities will boost your calorie burn.

How do I know if walking or running is the right cardio workout for me?

If you’re not as fit as you’d like to be, walking 'can help tremendously,' says Matheny. He calls walking 'a great entry point for a lot of people' and says it’s a 'key foundation to have in place for getting in shape.' And yes, this 'counts' as cardio. 'Any physical activity that elevates your heart rate above its normal resting rate can be considered cardio,' says Matheny.

Walking is also really easy to do, he points out: 'You can do it anywhere, it's easy to get started, and there’s no setup time.' And, if you want to lose weight but are nervous about diving straight in to higher-impact activities, walking can help you lose body fat upfront, before you add in other types of fitness like running or biking, says Matheny.

That said, how much walking helps you with your fitness depends on your baseline, says Sklar. If you regularly run half marathons , it’s unlikely that adding walking to the mix will do much to move your fitness forward. But if you tend to be pretty inactive, walking regularly can do a lot, he says—and then you can push it to the next level.

If you’re just starting out, 'aim for a low, attainable walking time that doesn't seem overwhelming,' says Sklar. (This makes it more likely that you’ll continue, he says.) Then, over a period of a few weeks, increase the time and intensity of your walking—that’ll help you keep seeing benefits over time, says Sklar.

Wilking says your choice should also depend on your physical condition, what your goals are and how much time you're willing to put into training. 'If time is of the essence, running is the best way to maximise calorie burn.'

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Wilking also says you should pass on running if you want to avoid putting too much strain on your muscles, say, if you're recovering from an injury. Since running is a high-impact exercise, it can put lots of stress on the legs, hamstrings, glutes, the core and even the shoulders. Your body only absorbs 1.5 times your weight while walking, while running requires it to absorb nearly 3 times your weight, says Wilking. 'Running will require higher stress on muscles. So walking would be a great way to still find a calorie burn without requiring high effort from muscles.'

Other high-intensity, low-impact cardio workouts you can consider include rowing, swimming and climbing stairs.

How much should I be walking or running per week for weight loss?

If you want to walk for weight loss , which is best for people who are new to fitness or recovering from injury, Wilking recommends walking five to six times a week. Since walking can burn calories and increase your heart rate without too much effort from your body, you can do it more often and for longer durations.

Running, on the other hand, is a different story. Wilking recommends running three to four times a week with rest days and cross-training sessions scheduled in between those days. 'Running creates a higher and quicker fatigue on the body.'

In terms of what pace you should walk or run, Wilking suggests monitoring your heart rate . 'Heart rate tells us how long we can keep the effort that we’re in.' The slower your pace, the longer you can go in running or walking.

Keeping track of your heart rate will also let you know when it's time to go a little harder. 'If walking is no longer increasing your heart rate into a cardio zone , and you are healthy enough to add small bouts of jogging, that's a good sign that maybe it’s time to start.'

Bottom line: If you're looking to lose weight or up your cardio, walking is a totally viable, calorie-burning choice. If you're looking to burn more calories in a shorter amount of time, running can help you do that.