Trying to lose body fat and a few pounds in the process? Then you’d better step to it… literally. While you might think that you need to do tons of intense cardio or HIIT exercises to achieve these goals, walking—plain and simple—can help you get there with ease. “Walking is often underestimated, but when done strategically, it can be a great tool for effective and sustainable fat loss and weight loss,” says Dani Dominguez, MS, RDN, founder of SunBright Wellness.
Jessica Brantley-Lopez, MBA, RDN, owner of The Eat Well Studio, also gives the green light to walking for weight loss. She says that walking—which can vary between light to moderate intensity—can help you feel energized and keep cortisol and blood sugar levels in balance. Plus, it “contributes to your daily energy expenditure—or, in basic terms, calories burned— to promote weight loss,” she says.
Need some inspo in your quest to lose body fat and manage your weight? Look no further. Here, the experts share 5 ways you can approach walking to inch closer to your goals.
1. Morning “Circadian” Walking
To start your day off on the right foot, hit the pavement for 20 to 30 minutes within an hour of waking. Paired with light movement, “this morning sunlight exposure suppresses melatonin, the sleep hormone, and can regulate the body’s 24-hour biological clock, which plays a major role in metabolism,” says Dominguez. “Circadian alignment improves sleep, which then makes appetite regulation easier throughout the day and aligns with fat loss.”
But that’s not all. Dominguez goes on to share that morning movement also improves insulin sensitivity, which stabilizes blood sugar and can reduce afternoon cravings. All things considered, she likens morning walks to “setting your metabolic thermostat” to set up your day for success.
2. Incline Walking
Whether on a treadmill or a hiking trail, incline walking is a fun and challenging way to level up your walks—not to mention burn hundreds of calories and lose fat in the process.
“Incline walking helps engage and strengthen more muscle, leading to more calories burned,” says Brantley-Lopez. Still, it remains a low-impact exercise, making it accessible to most and more beginner-friendly than more intense forms of cardio.
The 12-3-30 FitTok trend—which entails walking at a treadmill incline of 12 and a pace of 3 miles per hour for 30 minutes—is still going strong years after its debut. People (myself included) swear by it to complement strength training and feel more fit and toned. However, you can always modify your incline walking routine to make it work for you. For instance, I also like to do intervals that vary walking speed and incline to keep my body guessing and break up the monotony of walking at one pace. I’m also never one to pass up the opportunity to hike, which presents its own set of additional mind-body benefits on top of burning fat.
3. Rucking
Also known as weighted walking, rucking entails carrying extra weight, often via a weighted vest or a backpack. (Per Dominguez, the weight should clock in at 5 to 20 percent of your body weight.) Dominguez says she loves rucking since it provides a 2-in-1 opportunity for resistance and cardiovascular training, minus the joint stress associated with running. Better yet, rucking can help you lose body fat and extra pounds.
“Adding the load increases energy expenditure and lean mass, and can also reduce fat mass,” says Dominguez. “This method raises heart rate and calorie expenditure while recruiting more muscle fibers to stabilize the body under this extra weight.”
4. 8,000 to 10,000 Steps Per Day
Counting steps—via a wearable or even your phone—is among the most popular ways to keep your walking goals in check. You’ve likely heard 10,000 steps per day cited the golden rule for overall health, and it’s one that Brantley-Lopez champions. (She also recommends aiming for 3 to 4 weeks of continuous, steady-paced walking for 30 minutes.) However, you can also achieve discernible health benefits—and even lower your risk of premature death—at a lower benchmark of 8,000 steps.
Reaching either step count on all (or most) days will ensure that you’re staying active and burning calories on the regular.
Note: When it comes to weight loss, Dominguez says there’s no true magic number of steps to aim for. Instead, she takes cues from the Centers for Disease Control and Prevention (CDC), which recommends 150 to 300 minutes of moderate-intensity training—like brisk walks—per week. In case you prefer to follow these guidelines not only to lose fat but to support overall well-being, Dominguez advises aiming for around five 30-minute walks spread throughout the week, especially if walking’s your sole modality for cardio. (Remember: Chances are you’ll up the step count simply by going about your daily life, so don’t worry about aiming for the lower end of this recommendation with your dedicated walks.)
5. Walking After Meals
Last but not least, Dominguez recommends taking a 5 to 10 minute walk right after eating a meal to counteract the rise of glucose in the bloodstream. “Walking activates muscles and helps pull glucose into muscle, acting like a sponge, to use as energy,” she says. “The benefit of this is that it reduces the insulin response that normally occurs following a meal, and studies suggest that lower insulin can be associated with weight loss.”
Taking a short walk around your house, the office, or the block after each meal is a simple yet effective addition to your wellness routine. It’ll complement your longer walks and contribute to your daily step count with ease.
Jessica Brantley-Lopez, MBA, RDN, owner of The Eat Well Studio, also gives the green light to walking for weight loss. She says that walking—which can vary between light to moderate intensity—can help you feel energized and keep cortisol and blood sugar levels in balance. Plus, it “contributes to your daily energy expenditure—or, in basic terms, calories burned— to promote weight loss,” she says.
Need some inspo in your quest to lose body fat and manage your weight? Look no further. Here, the experts share 5 ways you can approach walking to inch closer to your goals.
The Takeaway
Taking a short walk around your house, the office, or the block after each meal is a simple yet effective addition to your wellness routine. It’ll complement your longer walks and contribute to your daily step count with ease.
