Walking alone can help you lose weight, but it usually isn't enough on its own. A 30-minute brisk walk burns about 160 calories for a 185-pound man. That's useful, but easy to eat back. Walking works best alongside a small calorie deficit and two or three strength sessions a week.
If you want a plan that includes walking, lifting and food, follow the 4-week restart plan for men over 30.
How many calories does walking burn?
According to Harvard Health, a 185-pound man burns about 159 calories walking for 30 minutes at 3.5 mph, and about 189 at 4 mph. Walk an hour a day and that's over 300 calories. It adds up across a week, but a couple of beers or a snack can cancel a day's walking.
Why is walking still worth doing?
Walking is worth doing because it adds activity every day without making you sore, hungry or tired the way hard workouts can. You can do it with the kids, on calls or on your lunch break. It also counts toward the US guideline of 150 to 300 minutes of moderate activity a week.
It's good for your health too. A 2022 study in The Lancet Public Health of nearly 47,500 adults found that for people under 60, the benefits of walking kept rising up to about 8,000 to 10,000 steps a day.
How many steps should you aim for?
Aim to build up to 8,000 to 10,000 steps a day. If you're at 3,000 now, don't jump straight there. Add about 1,000 steps a day each week. Easy ways to get them:
- A 20 to 30 minute walk every morning or lunchtime.
- Walk while on phone calls.
- Park farther away.
- A family walk after dinner.
What should you add to walking?
Add two things: a small calorie deficit and strength training two or three times a week. The deficit does most of the fat loss. Lifting makes sure the weight you lose is fat, not muscle. Walking ties it together.
Here's how to set your food in how to calculate a calorie deficit, and how lifting compares with cardio in cardio vs weights for fat loss.
Ready to put it together? Use the 4-week restart plan.
Your next step
Walking is one of the best habits you can build, but it works best as part of a plan. Walk every day, lift three times a week and eat a little less. If you're short on time, start with these 20-minute workouts for busy dads. Then begin the 4-week restart plan.
This article is general information, not medical advice. If you have a health condition, check with your doctor before starting.
- cardio vs weights
- fat loss