Is creativity the missing key to improving health?
Research shows that creative activities such as art, music, and crafts can be just as beneficial to mental health as other core health habits.
These days, almost everyone recommends another way to lose weight. The options and advice seem endless, from the latest ultra-low-fat diets to high-intensity exercise regimens like CrossFit to weekly injections to suppress appetite.
But sometimes the most proven strategy is also the simplest. Start walking, a weight loss method that has stood the test of time. After all, walking doesn’t require a gym membership, expensive equipment, or specialized training, is easy for just about anyone, and can be done almost anywhere.
It may not seem as dramatic as more intense training, but walking is surprisingly good for you and is one of the most effective and sustainable ways to burn fat and lose weight. Here’s what you need to know:
How does walking help lose fat?
Essentially, “weight loss occurs when your body burns more calories than it expends,” says Austin “Ozzy” Gontan, a licensed psychologist at Pacific Pearl of La Jolla and director of the San Diego Marathon Clinic. He explains that walking, even at a moderate pace, requires energy, so it contributes to this process by increasing your daily calorie expenditure. This means your body needs to tap into stored fuel to power your movements.
But walking does more than just burn calories, says Dr. Michael Frederickson, director of physical medicine and rehabilitation at Stanford University. He explains that it also improves how the body processes blood sugar and insulin. Typically, if you are sedentary, your blood sugar levels will remain elevated for a longer period of time, making it more likely that excess energy will be stored as fat. “But walking regularly allows your muscles to use circulating sugars more efficiently, improving insulin sensitivity and thereby making you less likely to store fat,” he says.
Another benefit Gontan points out is that walking can help maintain muscle mass during weight loss. This is important because if you lose weight through diet alone, some of that weight may come from muscle. However, adding regular walking can signal your body to maintain lean tissue while losing fat. “This is helpful because muscle helps keep your metabolism high over the long term,” he says. In fact, maintaining lean muscle mass causes your body to burn more calories and rely on more fat for fuel, even at rest.
How much should I walk to lose weight?
The amount of walking needed to lose weight varies from person to person, but “most adults need about 45 to 90 minutes of consistent walking each day to see visible weight loss results,” Gontin says. This is consistent with meta-analysis studies showing that it takes at least 45 minutes of walking per day to see weight loss effects.
If people stay consistent, “walking alone typically results in a moderate weight loss of 4 to 6 pounds over 12 weeks to 6 months,” Frederickson says. However, factors such as age, gender, starting weight, and lifestyle can greatly influence your results.
There are also several variables that can affect how much weight you lose from walking. Gontin points out that walking uphill can make a big difference because walking uphill requires more muscle activation and more energy expenditure than walking on a flat surface. Topography is also important. For example, “walking a woodchip trail requires about 27% more metabolic energy than walking on a sidewalk, and energy costs increase gradually from sidewalk to dirt, gravel, grass, and woodchips,” Frederickson says.
“Walking pace also has a complex effect on fat loss,” he added. For example, walking briskly generally increases total energy expenditure and burns more calories per minute. However, research also suggests that slow walking performed over a longer period of time may result in greater total fat loss in people who are initially overweight than faster walking performed over a shorter period of time. “But both speeds, given enough time, will eventually lead to fat loss,” Frederickson says.
But again, consistency is key. “Weight loss requires consistent daily walking,” says Gontan.
What else helps with weight loss?
Walking plays a powerful role in fat loss, but is most effective as part of a broader lifestyle approach. “Walking is not a standalone obesity treatment,” Frederickson says.
In fact, one of the most important complementary factors is nutrition. If your daily calorie intake consistently exceeds the calories your body burns, it will be difficult to lose weight, even with regular exercise. In other words, “walking alone won’t overcome a consistently poor diet,” Gontan says. Conversely, eating patterns that emphasize whole foods such as vegetables, fruits, lean proteins, whole grains, and healthy fats make it easier to maintain a moderate calorie deficit.
Gontin says sleep and stress management also play a surprisingly important role in weight regulation, with sleep deprivation disrupting the hormones that control hunger and satiety, and chronic stress can affect weight by increasing cortisol levels, increasing appetite and encouraging the body to store more fat.
However, when combined with balanced nutrition, adequate sleep, and effective stress management, Gontan says, “a consistent daily walk can be one of the most sustainable, scientifically-backed tools for achieving long-term weight loss and overall health.”
