Walking for Weight Loss: Steps & Tips

January 25, 2024

by Living Fit

Each week we field questions from our community and provide answers. If you have a question you would like to see answered, please post it in our Facebook group here, DM us on Instagram, or at us on Twitter/twitter.com/LivingFitApp?!

Today's Topics Cover:

Is Walking and Running Good for Losing Weight?
Can You Workout Hungover? Does it Make You Feel Better?

What is the recommended daily distance for walking to achieve weight loss?

If someone is not currently active, then really any walking that they add to their day will help contribute to weight loss. I find that for most people, walking 3 miles per day is a really obtainable goal that can help with their weight loss. This should be 3 additional miles on top of any walking they do to complete their normal day-to-day activities.

For those walking for weight loss, a great goal is to work up to 5 miles per day. You need to burn 3,500 calories to lose one pound, and, on average, you can burn around 100 calories per mile walked. So, if you walk 5 miles a day and are eating at maintenance, you should be able to lose around a pound a week by walking 5 miles per day. Does walking help you lose weight? Absolutely, and it's a sustainable way to keep active.

Running is great cardio activity, and it does enable you to burn calories faster, which is awesome when you’re short on time. For example,
Walking 3 miles can take anywhere from 45 minutes to an hour, depending on your pace, but running 3 miles would likely take closer to 30-35 minutes.
If you have been walking for some time and are interested in running, once again, start slow. For the first few weeks, run a half mile of your 3-5 mile walk.
In a few weeks, try running 1 mile and walking the rest. Again, go slow!
Running places a lot of force on your joints, so if you don’t give your body adequate time to adjust, you’re more likely to get injured. Consider incorporating a walking routine for weight loss as a lower-impact alternative.

Running is wonderful, and I do recommend running to some clients, but it isn’t for everyone. Some clients are more injury prone, and in these instances, I’d recommend they continue a walking program, and consider adding some cycling or swimming to their weekly routine as well. In addition, for clients who are just starting their exercise journey, I always recommend starting with walking. We can always add running into their program down the road. Weight loss and health should be treated as a marathon - not a sprint

Could you please address the significance of diet in achieving weight loss along with running? Is it crucial to maintain a proper diet while running for weight loss?

In my opinion, diet plays the most significant impact in weight loss. Food calories can add up really quickly, and even a 5-mile run can be negated by grabbing a burger and fries on the way home from work. If someone really wants to lose weight and maintain their weight loss, they need the whole package: a proper diet, exercise, and enough sleep.

Would it be advisable to engage in a mild exercise routine while feeling slightly unwell due to a hangover?

If you are mildly hungover, first and foremost, drink some water! For those who want to get a little movement in, walking at a slow to moderate pace won’t be too strenuous on the body and can help you to feel re-energized and less groggy. Working out hungover can be manageable with the right approach.

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Can exercising while being hungover improve the way you feel? What's an example of a workout that will help? Why?

It may! It depends on how hungover you are. If it’s a mild hangover, going for a walk may improve your mood and energy.

Walking:
- It’s low impact, stress-free, and you can go at your own pace.
Yoga:
- Focus on gentle stretches and deep breathing. This will be a low impact workout that is easy on your body. No need to add stress to your body when it’s already recovering from a night on the town!
Weighted Circuit Using Light Weights:
- Follow this low-impact circuit, from the comfort of your living room, using light weights or no weight. Repeat the circuit 5 times (it should take about 10 minutes).

Squat to the Couch: 5 reps
Knee Supported Push Ups: 5 reps
Dead Bug: 5/side
Walking Lunges: 5/side