Can walking really help make you lose weight?

Walking is real cardio, and a great way to get healthy and support weight loss. Can you lose weight by walking? The answer is “Yes, but…”

There’s a lot of new (and older) research showing that walking is a great exercise option for many reasons. It’s low impact, doesn’t require much gear to get started, and can be done in many different locations. You can choose to walk in a group or on your own, indoors or outdoors, and you can vary your walk to reach different intensity levels.

Man resting on a bridge after a jog

However, there’s a difference between maintaining a decent level of fitness and actively losing weight. Since walking is a low-impact activity, you might be wondering if it can really help you lose weight. The good news: walking can definitely help you maintain your current weight or shed some pounds. Like every fitness activity, there are limitations to what walking can do! You’ll get healthier by walking, but to lose weight you should keep some other factors in mind.

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Why Walking is Great for Overall Health

Senior couple hiking up a hill

Walking has a lot of potential benefits beyond just weight loss. Here are just a few of the reasons to start or stick with a walking routine:

  • Walking can have great cardiovascular benefits. By raising your heart rate, walking improves your circulation and improves heart health. Walking just 30 minutes a day can have a real impact on your heart.
  • Walking can tone your muscles, improve your lung capacity, and improve your mood.
  • Walking is a great activity for older adults, people with arthritis, or anyone who can’t participate in higher-impact workouts.
  • Walking can help with your balance and coordination.
  • Walking and other exercises can help control your blood sugar.

Senior man fitness heart health concept

Most health organizations recommend at least 150 minutes per week (30 minutes a day, 5 days a week) of moderate-intensity physical activity like walking. This exercise is important for your health whether or not your goal is to lose weight.

How Walking Can Help With Weight Loss

Female jogger giving thumbs up

If you’re interested in losing weight in addition to the other health benefits of walking, walking can definitely be part of your weight loss plan:

To keep yourself committed to your walking routine, try changing up your route to keep things interesting. Walk with a buddy for extra motivation, and find a few good indoor walking spots so you can stick to your exercise plans when the weather doesn’t cooperate. And don’t forget good walking shoes to protect your feet!

Although walking is a core component of any weight loss routine, weight loss often requires more than just steps.

Limits of Walking for Weight Loss

Although walking can burn 200-300 calories per hour or more, there’s a famous quote which says “you can’t out-exercise a bad diet.” With any exercise and weight loss plan, it’s important to consider calories burned versus calorie intake. Let’s face it – it’s just easier (and faster) to eat or drink calories than it is to burn them. (What’s a calorie? Find out here!)

Woman choosing between soda and milk

Most experienced walkers find walking fun and enjoyable. Even so, think about the effort it takes to walk for a whole hour, and compare that to the effort it takes to down one blended coffee beverage or one fast-food burger. Consider these stats:

  • Starbucks Venti Java Chip Frappuccino®: 600 calories (2-3 hours of walking)
  • McDonalds Big Mac®: 540 calories (almost 2-3 hours of walking)
  • Subway Footlong Italian BMT: 820 calories (2.5 – 4 hours of walking)

To lose weight, you’ll need to burn more calories than you consume every day. So in addition to your walking plan and step goals, it’s crucial to develop healthy eating habits to make sure you’re getting the full benefits of walking. Nutritionists generally advise avoiding fad diets or restrictive eating plans in favor of gradually adding more whole foods to your diet. That’s our best, honest advice as well.

Man choosing an apple - health food concept

Since you’re already putting in so much work getting your steps, put in a bit of work to identify better choices in what you eat. Do a bit of research on portion control, find healthier, lower-calorie snacks that you still love and eat better on the go to complement your new step goal. Many people find success using a food journal or using one of the many calorie-tracking apps to keep tabs on what you’re actually eating each day.

Losing weight by walking will be a slow and steady process, which is considered a healthier way to lose weight than rapidly dropping pounds. It may be hard to keep up your motivation when weight loss is gradual, but tracking your progress and setting realistic milestones can help you stay committed. Consider planning small rewards for reaching your milestones, like a new outfit or a nice pedicure.

The Right Perspective

Athletic woman drinking water after a workout

Losing weight is never easy. It’s always more work to burn and reduce calories than it is to eat them! But if you find an activity like walking that you really enjoy, and you can work to reduce your caloric intake in a healthy way, you’ll get closer to your weight loss goals. Just remember that walking alone probably won’t get you all the way to your weight loss goals. That’s ok!

It’s also important to remember that the number on the scale isn’t the only measure of your health and fitness. Not everyone has a goal of losing weight, and that’s totally fine! An activity like walking will improve your heart health, flexibility, mood and energy levels, which can feel just as good as losing weight. In your efforts to lose weight, don’t forget to pay attention to the other benefits you’re getting from your walks.

If you’re serious about losing weight through walking, commit to a walking plan and watch your diet. With patience and commitment, walking can help you reach your weight loss goals. But don’t forget to enjoy the other health benefits you’ll get from walking, and have fun while getting your steps in.

If you haven’t downloaded the Pacer app yet, download Pacer for free (on mobile)! You can also check out our website (mobile or desktop) or follow our blog for more great walking and healthy lifestyle tips.

37 thoughts on “Can walking really help make you lose weight?

  1. The way I look at it is walking is better than not exercising. I adopted a dog in 2017; in 2018, I lost 15 pounds because I was walking him every day. He would not let me take a day off!


      1. I started using the Pacer app in January and through daily steps and calorie reduction have lost 65 pounds! So it can be done.


      2. Congrats! 65 pounds in ~6 months is amazing progress. How many steps are you doing now vs. January? What did you do in terms of calorie reduction? I’m sure our readers would love to know how you did it!


  2. I am walking every day about 80 minutes on a fast pace. I have lost tons of weight ( im eating real whole foods) n it did wonders on my overall health. I’m proud to be a part of pacer community. Keep on walking guys.


    1. Glad to hear you’re getting healthier and hitting your weight loss goals! 80 minutes a day is a lot. Is that all at one time, or do you split it up into several walks?

      We love our community too! Thanks for being part of our walking community and thanks for using Pacer!


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