How To Walk To Lose Weight? How Many Km Should I Walk A Day To Lose Weight?

By: Stephanie Hoffnung

Many people say that walking does not help you much in losing weight all over your body, but you need to run to meet this need.

So is this really true or not we just walk can we lose weight or not?

Before we want to properly answer this question, we must understand that the mechanism of weight loss is that you need to burn more calories than you consume each day.

Among the ingredients that help burn calories with movement, that are heat-generating and non-heat-generating exercise.

You will burn more calories for thermogenic exercise, while for non-heat active, you still consume calories but with fewer calories.

How To Walk To Lose Weight? How Many Km Should I Walk A Day To Lose Weight?
How To Walk To Lose Weight? How Many Km Should I Walk A Day To Lose Weight?

Although walking is a low-calorie and non-caloric exercise, it is still a highly digestive activity, so when you walk for enough time, calories will be consumed to help you lose weight.

By now, we know that walking can completely help you lose weight, but it will take more time than running.

In this article, we will learn how to walk properly and how to walk to get the most out of weight loss and improve your overall health.

The following article from Bellyfatzone will help you answer common questions about effective weight loss walking.

Is walking better than running?

Many people think that walking won't affect your weight, but that's not true.

Especially when you are just starting to lose weight, it is difficult to draw up a running plan to lose weight and maintain it for the long term; running is not the best method.

Besides, given the situation and the needs of a novice like you, weight loss walking will be the most suitable method.

Be aware that walking is an effective exercise that reduces weight while balancing the right calories for the body. Staying on a weight loss walking plan is much easier than following a jogging process to lose weight.

Read more: How To Lose Belly Fat By Running?

Note before starting to practice weight loss walking.

Note before starting to practice weight loss walking

Before starting a weight loss walking program, you need to consider the following:

  • Preparing for Weight Loss Walking: Find out what you need to do before starting a weight loss walking schedule. Such as health checks, investments in basic supporting accessories such as shoes, clothes …
  • Weight loss walking techniques: You need to learn effective walking techniques, focusing on proper posture, arm and leg movement.
  • Weight loss walking schedule: Determine the frequency of walking, walking speed, different walking ways, and distance it takes to build a 30 – 60-minute schedule per day.
  • Stay motivated: Discover techniques to help you maintain your weight loss walk and avoid common mistakes.

All of the instructions in this article apply to weight loss walking exercises, whether outdoors or indoors. First, we'll look at what special needs your body has before starting a specific plan.

Prepare to walk to lose weight.

Have a check-up before starting to walk and lose weight

See a medical facility for checkups or advice before starting a weight loss walk if you have at least one of the following:

  • You have been sedentary for a year or more.
  • You are not exercising and are over 65 years old.
  • You have been diagnosed with heart disease.
  • Pregnant.
  • High Blood Pressure.
  • Have diabetes.
  • You have chest pain, especially with extreme exercise.
  • You often faint or feel dizzy.
  • And some other diseases.

Combine with other exercises

Combine with other exercises

As you progress, you can combine walking with jogging or work out in various exercises for strength training.

Resistance training can help you burn more calories, benefit your metabolism, your muscles, and more.

As you feel your walking exercise light and comfortable, consider adding a day of weight training to reap more results. If possible, you can try walking with two dumbbells in hand – but make sure you do the right technique to avoid injury.

Read more: How Many Days Should I Gym In A Week? Help In The Most Effective Muscle Development

Set realistic expectations

One essential thing in your practice to keep in mind is the facts.

Don't be harsh or frustrated with yourself if you can't go a long way right away; you will find your body gets stronger as time goes by and not far away. Right now, you're just getting started, so focus on being slow and steady first.

Choose clothes and accessories to aid your workout.

The necessary accessories for a workout include:

  • Sock
  • Trousers
  • Shirt
  • Hat
  • Sunglasses
  • Sunscreen
  • Shoes


  • Should choose: Sock made from high-tech fabric
  • Should not choose: Cotton socks

You need to choose comfortable socks to practice with. Most sports socks today are made of cotton, and in addition to keeping perspiration sticky, they also cause blisters to form more quickly where the skin is subjected to prolonged friction.

Therefore, you should choose sweat-absorbent socks designed in the shape of the feet, not the tube.


  • Recommended: Fabric absorbent sweat
  • Should not choose: Denim

Choosing sweat-absorbent pants is very important. If you choose denim pants, they will get heavy and hot in the summer, and at the same time, they keep perspiration close to the skin, causing friction. The same is true in wet weather.

When you get wet from sweat or rain, you will experience redness in your thighs and crotch when wearing denim.

You can choose to buy a comfortable pair of pants here.

Hats, sunglasses, sunscreen

  • Recommended: A hat that covers the top of the head
  • Should not choose: The first half cap

Walking in the sun for an hour or more will cause heat spikes in your head, shoulders, neck, and back, causing you to burn.

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If you don't wear a hat, your head will quickly heat up in summer weather and cool off when winter weather comes. This leaves you with a headache and can lead to sequelae. Sunglasses will help block the UV rays of your eyes.


  • Should choose: Short sleeves, absorb sweat
  • Should not choose: Three-hole tops, two-string tops

Even if you apply sunscreen carefully, wearing a two-wire shirt still allows your skin to receive more sunlight; over time, your skin will age faster and increase skin cancer risk. Ideally, you should wear a shirt with sleeves for safe sun protection.


  • Recommended: Sports shoes
  • Don't: Boots and flip-flops

You should choose soft-soled shoes so that the shoes can follow you in every move, not boots or heavy-soled shoes, which can make you less flexible and prone to muscle tension.

Flip-flops have soft soles, but the soles do not stick to your every step, easily slipping and wrong walking techniques to lose weight. If you feel too sweaty wearing shoes, you can invest in a pair of sandals.

You can choose to buy yourself a pair of training shoes like this here.

Weight loss walking techniques

What speed should I walk to lose weight?

What speed should I walk to lose weight?

Whether you're walking to exercise or to lose weight, you should still walk fast enough to get the speed needed to burn fat.

Walking at a fast pace is equivalent to a moderate intensity Cardio exercise (exercise that increases heart rate increases metabolism increases the ability to burn fat when stopped).

How fast or slow each person is different depends on your heart rate, age, and ability to exercise. Normally, a person's walking speed of 5 – 6.5km / h  fast.

The ideal walking speed for weight loss is 5 – 6.5 km / h (Source: Internet)

So, if you go faster, will you burn more calories?

The calories you burn while walking is more dependent on how far you go and your weight than on your pace.

You may burn more calories in a given amount of time if you walk faster, but if you constantly stop at rest, you'll see very little difference.

If you climb over hills, steep terrain or increase the amount of time you take before resting, you may burn more calories for the same distance.


How much walking do you need to walk for the best performance?

Aim to walk for 30 to 90 minutes on most days of the week for effective weight loss. You can walk more on some days and less on some days, but the total walking time per week should be at least 150 minutes (2.5 hours).

You should walk fast enough so that your heart rate is at a moderate intensity (60 to 70% of your maximum heart rate), then you will breathe harder than usual and can speak clearly, but cannot sing.

How much walking do you need to walk for the best performance?

It's a good idea to use a heart rate monitor to ensure your heart rate stays reasonably stable.

While you can divide your walking time into intervals, every 10 minutes or so a little longer, you'll get additional fat-burning benefits if you walk for longer than 30 minutes.

Try not to walk for more than a day. Continuous exercise is great for burning calories and improving metabolism, as well as for building new habits. 

On non-walking days, try other physical training exercises. If you find yourself tired, take a day off. But be sure to go back for a walk the next day.

How far can you walk in 30 minutes? If you walked at a brisk pace for 30 minutes, the distance you would go would be:

  • 1.5-2.0 miles
  • 2.5 to 3.3 km
  • 3,000 to 4,500 steps

But if your time doesn't allow for 30 minutes of continuous walking, break up walking two or three times a day for at least 10 minutes at a time. Warm-up at least five minutes before you start training.

View more: How Many Km Should I Walk A Day To Lose Weight And Belly Fat?

Calories and fat consumed in 30 minutes of walking lose weight.

At a brisk walking pace, you'll burn between 100 and 300 calories in 30 minutes (depending on your weight) or 200 to 600 calories in an hour.

By walking continuously for 30 minutes or more, some of those calories burned will be taken from stored fat.

During the first 30 minutes of exercise, your body is burning stored sugar for fuel. They are used up after about 30 minutes.

To continue, your body releases fat from its fat cells and burns it. This stored fat is exactly what you want to lose, and remember it's a good reason to stamina so you can walk for more than 30 minutes at a time.

Walk most days of the week, every day for at least 30 minutes to burn a total of 1,000 to 3,000 calories for the week and to improve your metabolism every day.

Perfect weight loss walking techniques: posture, leg movement, stride, and arm movement

Proper walking techniques will give you better comfort, strength, and speed. Whether you're a beginner or want to improve your training, these four steps will make a difference.

Perfect weight loss walking techniques: posture, leg movement, stride, and arm movement

Many people walk without thinking about walking techniques. But the truth is: posture, leg movement, stride, and arm movement make a big difference in speed and enthusiasm to walk.

Learning how to use a standard walking pose will help you breathe deeper, relax your shoulders and neck, and prevent back and hip pain. Using the correct arm and foot movement, you will push yourself forward with no effort and strength.

1. Walking posture

Correct walking posture allows you to breathe fully, push your core muscles, use your legs and glutes for natural strides.

Bad walking postures can cause pain after walking, while the correct walking posture will relieve them. When you start to walk, take a few seconds to set your walking position.

Correct walking posture:

  • Erect
  • Don't lean forward or lean back.
  • Eyes forward
  • Chin raised (parallel to the ground)
  • Shoulder (Butterfly bone) is tilted slightly back and relaxed.
  • Breathe through your stomach
  • Raise your buttocks and bring your hips forward a little

2. Hand movement

Arm movement can burn 5 to 10 percent more calories and help balance leg movement. With arm movements, your walking speed will increase significantly.

The correct hand movement:

  • Bend your elbows at a 90-degree angle
  • Lightly close your fingers. Don't hold hands if you don't want high blood pressure.
  • When walking, the arm that is facing your front leg is straight forward (do not move hands diagonally)
  • Keep your elbows close to your body, and do not extend your elbows
  • The arms in the front should not exceed the center point of the body
  • As you go forward, your hands should be lower than your sternum
  • If your arm is tired after 5 – 10 minutes of continuous movement, you should let your armrest.
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3. Foot movement

Proper foot movement:

  • Let your heel touch the ground first
  • Step from your heels, then gradually let your toes touch the ground
  • Use the force of your toes to push your body up
  • Bring the back leg forward and repeat the movement

At first, you should feel the calf muscles tired and sore. This is natural when you are just starting to lose weight or when you change the movement of your legs, stride, or shoes. Take a moment to let the calf muscles become more familiar with the exercise.

4. Stride

Thrusting with your hind legs is the key to strength and speed when walking to lose weight. Unfortunately, when many people have a habit of taking longer front steps, this is bad.

The longer front steps actually just put more pressure on the lower leg joints, not at all making your steps more forceful. Conversely, extending your stride in the back improves the strength and efficiency of each stride.

Try to keep your hind legs on the ground a little longer and set the stage for a forward push. You can also change it by keeping the front stride shorter, but that happens when your hind legs stay on the ground longer.

When you feel comfortable with this type of walking, you can increase your speed by taking many small steps. You won't benefit from having a longer front stride.

Schedule a workout

Schedule a workout

Once you are ready to exercise, create a workout schedule. That will help you be more consistent and get the amount of exercise needed to burn calories and fat.

However, the practice is not the same every day. It would be better if you alternate days of short walks and long walks; having a long day off is also essential.

The total duration of moderate-intensity exercise for your week should be at least 150 minutes and more for weight loss. You should exercise most days of the week.

Exercise schedule to lose weight.

Here is a sample schedule for your reference; you can revise a few days if needed. And remember that you can divide long intervals into two or three shorter times if you don't have enough continuous time.

  • Sunday: 60-minute long walk at a brisk pace.
  • Monday: The day off doesn't require practice, but you can take a gentle walk to stay motivated.
  • Third: Walk for 30 minutes at a quick pace, plus physical exercise.
  • Wednesday: Take a short 30-minute walk at a brisk pace.
  • Thursday: 60-minute long walks at a brisk pace.
  • Friday: Take a short 30-minute brisk walk, plus physical exercise.
  • Saturday: Walk for 30 minutes at a moderate pace, then slow down for 30 to 90 minutes thereafter.

Although the number of calories you burn depends on your walking weight and distance, this exercise schedule can burn 2,000 calories per week for the average walker.

So what time of day is the best time to practice?

According to Boldsky – the leading general website in many countries, health experts said that for most people, the best time to exercise during the day is from 3 – 4 pm, then the body will feel great. Sweat more.

Depending on the health status, the biological clock that each person will have a different ideal time, a part of the population will be suitable to exercise at 10-11 a.m. rather than early in the morning. Do.

Types of weight loss walking

Types of weight loss walking

Below are details about the 6 different types of exercise you can use to build your personal schedule.

1. a concise walk

If you don't have time to walk continuously for long periods of time, arrange to walk 2 to 4 times a day for 15 minutes each. Walking time should be increased by at least 30 minutes.

  • Start at a low speed within 1 to 3 minutes.
  • Speed ​​up to 5km / h – 6.5km / h, walk within 10 minutes.
  • Slow down at low speed for 1 to 3 minutes.

2. Take a short walk

  • Start at a low speed in 3 to 5 minutes.
  • Speed ​​up to 5km / h – 6.5km / h, walk within 30 minutes.
  • Slow down at low speed for 3 to 5 minutes.

You can do some gentle relaxation after the warm-up or after the walk is over.

3. Go for a long walk

  • Start at a low speed within 5 minutes.
  • Speed ​​up to 5km / h – 6.5km / h, walk within 60 minutes.
  • Slow down at a low speed for 5 minutes.

4. Go for long walks at a moderate pace

  • Start at a low speed within 5 minutes.
  • Speed ​​up to 5km / h – 6.5km / h, walk within 30 minutes.
  • Walk at a moderate speed of 3.5km – 5km for 30 to 90 minutes afterward.
  • Slow down at a low speed for 5 minutes.

5. Holidays

When you want to exercise to lose weight, you shouldn't take more than two days a week off. You should still take a gentle walk on your day off to make sure you don't sit for long periods of time.

6. Physical exercise

Physical exercise is part of healthy exercise recommended for everyone to minimize health risks. It will help maintain and form healthy muscles.

Your day for a short walk or a day off can be a good time to exercise. Maintain physical exercise two days a week.

Injury or fatigue?

If the exercise leaves you feeling pain or exhausted the next day, take a day off.

But if this happens every day when you walk, check your heart rate to make sure you're not overdoing it. Reduce your target heart rate by 50% or less, and cut long walking days into short walking days.

Develop a healthy diet

Although you have practiced walking to lose weight, that does not mean that you can eat carefree like every day that you need to balance exercise and food.

Develop a healthy diet

The number of calories in a candy bar is equivalent to the number of calories you burn by walking within 4.5-6km.

If you are used to absorbing more calories than you burn it, you will never lose weight even if you exercise for 30 to 60 minutes every day.

To safely and steadily lose weight, you need to absorb fewer calories than you burn. You must eat less than 500 calories per day to be able to lose 0.5 kg per week.

The target calories for weight loss for each person will depend on the person's height, age, and dynamism.

What is your current diet?

Most people have no estimate of how many calories they are consuming per day. But for weight loss exercisers like you, it's important to control the number of calories you get from food.

You won't know how many minutes of walking you need to burn to burn the calories in a cup of coffee and milk or how many hours it takes for the potato chips you eat this morning to consume.

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Balance the calories in foods and drinks with the calories you burn to boost your metabolic activity.

To control daily meals, you can use several support software available on your phone, such as MyFitnessPal, YAZIO, where you will know how you need to change to lose weight.

Some tips to change the current diet

Small day-to-day changes will help keep your calorie intake in check. Here are some tips Bellyfatzone suggests to you:

  • Eat something you like but in a smaller amount.
  • Replace snacks with fruits and vegetables
  • Eat 5 – 10 servings of fruits and vegetables each day.
  • Try some low-calorie recipes.
  • Analyze your recipes to see if they are providing too many calories

You want to lose weight by absorbing fewer calories, but you also need to take in energy to stay healthy and ensure that your body is functioning properly, and you still have to eat nutritious foods.

Use some of the diets recommended below to ensure you are getting enough nutrients for your body, such as protein, fiber, vitamins, and minerals.

Each of the diets listed below counts for all the meals in a day, so be careful not to exceed your calorie allowance.

Diet 1200 calories per day

  • 90gr lean meat
  • 115 grams of whole grains (of which 50 percent are whole grains)
  • 1 cup of fruit
  • 1.5 cups green vegetables
  • 2.5 cups of milk (skim milk is preferred)

Diet of 1400 calories per day

  • 115gr lean meat
  • 140 grams of cereals (of which 50 percent are whole grains)
  • 1.5 cups of fruit
  • 1.5 cups green vegetables
  • 2.5 cups of milk (skim milk is preferred)

Diet 1600 calories per day

  • 140gr lean meat
  • 140 grams of cereals (of which 50 percent are whole grains)
  • 1.5 cups of fruit
  • 2 cups of green vegetables
  • 3 cups milk (preferably skim milk)

Should you eat at any time?

Each person has their own tailored eating pattern. But if you are trying to reduce your calorie intake, you may want to adopt a different model earlier to stop hunger within the first 1-2 weeks.

Most surveys show that eating 3 medium meals and 2 snacks is best.

You should eat a snack before exercising to have enough fuel for the cruise to sail. After every long workout, you should also have a snack to build muscles and build them.

If you have diabetes, consult your doctor or dietitian about when to eat, the amount of exercise, and your diet's composition before applying.

Things to avoid for effective weight loss walking

Things to avoid for effective weight loss walking

To walk and lose weight, you need to exercise with about 10,000 steps per day actively. But in addition to actively training, you need to stop doing the following:

  • Don't forget to check out your pedometer, fitness tracking, and pedometer app.
  • Stop looking for a reason not to walk or exercise.
  • Stop assuming you're burning more calories than you actually can
  • Don't think it's bad breath or shortness of breath, especially when you exercise.
  • Don't do the same walking exercise every day.
  • Stop the illusion that you are always in control of your daily calorie intake.
  • Don't eat as much as if you've just finished a marathon.
  • Calories are not only found in food but also beverages.
  • Don't be afraid to walk through high and steep terrain.
  • Don't stand still, but walk in place to increase the number of steps whenever possible.

Way to track walking schedule for weight loss and calories

To keep up with your walking schedule, you should find ways to keep track of your walking exercises. You may have planned to exercise at some point, but it will be easy to forget about it and not even realize you're exercising less than necessary.

Take control of your schedule with a notebook or tracking app, and you will improve your exercise plan.

Things you should watch out for

Walking time: Keep track of how many minutes you spend on brisk walking or other moderate-intensity exercises (minimum of 10 minutes at a time). A healthy goal should be at least 150 minutes per week. Walking trackers usually automatically detect activity minutes with a goal of 30 minutes per day.

  • Walking speed: Notice whether you are taking a light walk or a brisk walk.
  • Steps per day: 10,000 steps per day is a common goal.
  • Walking distance: Tracks the number of kilometers you walk per day.
  • Calories absorbed and burned: Keep track of your daily calories.

Phone/ring tracking application

Handbook recording can sometimes be inaccurate due to subjective errors. Currently, there are many applications on your phone and tracking rings that help you actively track exercises and diet, the calories needed to reach your daily weight loss goals.

In this article, Bellyfatzone would like to introduce to readers two applications Google Fit and YAZIO.

Google Fit will help you track your exercise from your phone and smartwatch, track your heart rate goals and walking minutes, track all your movements, and provide tailored instructions with you to connect with the apps and devices you love, and you can check the history at any time.

YAZIO will calculate the calories you consume and burn throughout the day by linking with exercise tracking software (Google Fit, Microsoft Band, …) to give you a clear visualization. About your habits, providing accurate metrics to track and fine-tune your eating and exercise routines for a healthier and happier life.

How Much You Should Walk Every Day to Lose Weight

How to stay motivated and motivate you to continue walking to lose weight

  • Sign up for walking competitions
  • Start a walking plan that incorporates exercise.
  • Use a walking tracker app or a track ring.
  • Find a companion
  • Record exercise each day to see progress.
  • Join the walking club
  • Buy new training shoes and clothes.
  • Choose the best time to walk during the day.

View more Motivation

Hopefully, the above detailed walking weight loss guide will help you understand and avoid mistakes when exercising and achieve the desired weight safely and quickly.

Please keep visiting Bellyfatzone for more updates!

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Stephanie Hoffnung
Stephanie Hoffnung is a talented writer with a deep passion for anatomy and scientific literature. She has dedicated her career to the study of the human body and the ways in which it can be rejuvenated and revitalized. Stephanie's passion for anatomy and scientific literature is evident in her writing. She is meticulous in her research and is committed to providing her readers with accurate and up-to-date information. Her attention to detail and thorough understanding of anatomy make her a valuable resource for those looking to improve their health and fitness. Aside from her scientific pursuits, Stephanie is also deeply interested in rejuvenation. She believes that the body has a remarkable ability to heal and regenerate itself, and is dedicated to exploring the many ways in which this can be achieved. Stephanie is a valued member of the team at, where she shares her expertise on anatomy and rejuvenation. Her articles are informative, engaging, and accessible, making them a valuable resource for anyone looking to improve their health and fitness.
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