How much should you walk to lose weight? If you’re looking for an all-in-one answer, then here it is: the amount of physical activity you need to do to lose one pound. To put it another way, it’s equal to how much energy you need to expend to lose one pound. Let’s say you weigh 150 pounds and you want to lose one pound. You would need to walk (at a slow, comfortable pace) for about 20 minutes to match the amount of energy you burn in one hour of normal activity (such as sitting or lying down).
Remember: this is only an approximate figure. It’s based on the overall American College of Sports Medicine (ACSM) recommendations for physical activity. The recommendations state that to lose weight you should do both muscle-strengthening and fat-burning activities (e.g., walking). However, the amount of activity you need to do to lose one pound varies by your age, sex, and weight. To find out how much exercise you need to get started, use this handy dandy calculator to determine your personal walking needs.
Why Walk for Weight Loss?
Here’s why you might want to consider walking as a way to lose weight:
- It’s a low-impact form of exercise.
- It’s easy to get started with (doesn’t require much equipment or space).
- You can do it anywhere (even if you don’t have a gym membership).
- Walking is a suitable activity for almost everyone (e.g., kids, seniors, disabled individuals).
- Walking is healthy for your heart and lungs.
- Walking is an inexpensive way to move around. While you might have to pay for a gym membership, you’ll only need to spend a few dollars on a pedometer (to track your steps) to get started.
- Walking is a stress reliever.
- Walking is a way to escape the hustle and bustle of the daily routine. (When you walk, you temporarily forget about your problems — at least for a little while.)
- Walking is a way to improve your mental health. Studies show that walking can increase your energy levels and outlook on life. It also helps you relax and unwind after a long day. (Try taking a 20-minute power walk after dinner to see what I mean).
- If you get a good enough workout, walking is a great way to tone down your appetite. Studies show that the act of walking itself can help with weight loss. (Check out this awesome article from the New York Times on how walking helps fight obesity).
- Walking is a social activity. Whether you’re going for a stroll through the park with a friend or family member, or you’re taking a walk alone, you’re guaranteed to make new connections and meet new people.
- Some studies show that being active outdoors can reduce your appetite. If you feel that your metabolism is improved while under the sun, perhaps you’ll have an easier time losing weight. (Looking for the perfect summer weight loss workout? Try hiking or mountain climbing).
How to Calculate the Right Amount of Exercise for Your Body Type
If you’re looking to lose weight, it’s important to understand how much exercise you need for your body type. Your body type (or body build) is a general classification based on how you carry your weight (the amount of fat you have on your body) and how well you fit into certain categories (such as, tall or short). There are five basic body types:
- Advantageous: people with this body type have a higher metabolic rate than usual and burn calories easily. They usually have narrow waists, athletic builds, and long toes. (On the other hand, people with this body type are more likely to have heart diseases.)
- Average: people with this body type have a normal metabolic rate and can maintain a healthy weight. They usually have wide waists, average builds, and long legs.
- Disadvantageous: people with this body type have a lower metabolic rate than normal and are more likely to gain weight. They usually have broad waists, average builds, and short legs.
- Perfect: people with this body type have the perfect combination of high metabolism and low body fat. They usually have narrow waists, average builds, and long legs. (If you’re looking for an ideal weight, this is the body type you want to aim for).
- Voluminous: people with this body type have a low metabolic rate and are more likely to put on weight. They usually have wide waists, low builds, and long arms.
- Voidance (Sometimes spelled “Vodge”): people with this body type have a low metabolic rate and are more likely to put on weight. They usually have low builds and long arms.
The amount of exercise you need for your body type will depend on the weight you want to lose. If you’re wondering how much exercise you need to lose one pound, just multiply the number of pounds you want to lose by 20 to get your daily intake. (For example, if you want to lose five pounds, then you should walk for about six hours to achieve that).
Here are some additional guidelines regarding how much exercise you need to lose weight:
- If you’re a woman, you should aim to lose no more than three pounds a month. (Losing more than three pounds a month may cause problems for your health).
- If you’re a man, you should aim to lose no more than five pounds a month. (Losing more than five pounds a month may cause problems for your health).
- If you’re younger than 40, you should aim to lose no more than nine pounds a month. (If you’re older than 40, you should aim to lose no more than seven pounds a month).
- If you’re younger than 50, you should aim to lose no more than 11 pounds a month. (If you’re older than 50, you should aim to lose no more than nine pounds a month).
- If you’re very muscular, you should aim to lose no more than 15 pounds a month. (If you’re not very muscular, you should aim to lose no more than 13 pounds a month).
- If you want to lose a lot of weight, then you should aim to walk for about six hours a day. (Try taking a 30-minute walk at lunchtime to see what I mean).
- Doing strength training three times a week can also help with weight loss. (Check out these exercises to start you off right:
- The Cleaner: Stand with your feet slightly apart and hold a dumbbell in each hand. Bring the dumbbells to your chest and raise your arms above your head. Now, slowly lower the weights to your sides. Perform this exercise 10 times with each set.
- The Squat: Place your hands on a weight bench and push your hips back until your thighs are in line with your body. Keep your back straight while in the position and slowly walk around until your arms are tired. You can do this exercise with or without weight. (You’ll need a weight bench for this one).
- The Deadlift: Lie on your back with your arms above your head. With your feet flat on the floor, slowly bend your knees toward your chest until your thighs are in line with your body. Now, slowly push your hips back and sit up straight. You can do this exercise with or without weight. (You’ll need a weight bench for this one as well).
- The Row: Lie on your back with your feet flat on the floor. Extend your arms to the sides with your palms facing up. Keeping your hands on the floor, slowly raise your body until your thighs are in line with your body. Now, slowly lower your body back to the floor. You can do this exercise with or without weight. (You’ll need a weight bench for this one as well).
Who’s Going to Lose Weight?
If you’re looking for an answer to this question, then check out this article from the New York Times. In it, the author interviews various dieters and asks them to predict how much weight they’ll lose in the next six months. Here’s a small sample of what she found: