How to eat if you're walking for weight loss Fortunately, we've got a veritable treasure trove of handy guides to help you lose weight. The list starts with beginner-friendly help, progressing to more advanced. If you're brand new to walking for weight loss, stick with steps 1 and 2.

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Get Healthy + Lose Weight with Walking: Your 4-Week Plan
Hit your goals and nail your step count – win!
BY KIRSTI BUICK 08/06/2021
Can walking for weight loss really work? You bet it can. If you do it right.
Besides the many benets of regular strolls – upping your daily movement, getting
some fresh air and sunlight (brilliant to swerve any vitamin D deciency
symptoms), not to mention the mental health advantages – you can lose weight
walking every day.
If healthy weight loss is one of your goals, you're in the right place. We've got an
expert guide developed by PT Sam McGowan. So, scroll on for your beginner 4-
week walking for weight loss plan, as well as answers to your walking FAQs.
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Is walking good for weight loss?
Fact: super-sweaty HIIT home workouts are not the only option if you're trying to
lose body fat.
'When it comes to weight loss, movement, in general, is great – it's all about energy
balance,' McGowan explains. In other words, you need to be expending more
energy (calories) than you're taking in. This is known as being in a calorie
decit.
'Here’s a super simple way of looking
at it,' McGowan says. 'When we’re
trying to lose weight we need to be in
a calorie decit – this means burning
more calories than we’re eating.'
Increasing our daily movement
(through an activity we can perform
for a sustained period, like walking)
is a great way to increase daily
calorie expenditure.
While any form of exercise will help you increase your daily burn (some potentially
in a shorter time), walking for weight loss is an accessible starting point for many
people. It doesn't require more than a very basic level of tness and strength; it's low
impact and doesn't necessitate any kit, save for perhaps some good footwear.
Exercise isn't the only strand of healthy weight loss, though and actually, it's more
efficient (and accurate) to create a calorie decit through your nutrition.
How to eat if you're walking for weight loss
Fortunately, we've got a veritable treasure trove of handy guides to help you lose
weight. The list starts with beginner-friendly help, progressing to more advanced. If
you're brand new to walking for weight loss, stick with steps 1 and 2.
This is how many calories to eat a day if you want to lose weight
Learn about everything about calorie decits and how to stay in one
Here's everything you need to know about losing body fat
For non-beginners, consider counting and calculating your macros
If you've done step four, here are the best macros for fat loss
So, to answer the question 'can you lose weight by walking?' Absolutely. You just
need to dial in your nutrition, too.
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8 benefits of walking for weight loss
It's free
It's low-impact
It can be done anywhere
You can do it in a group or solo
It increases brainpower, according to a New Mexico Highlands University study
It improves heart health, (think lower risk of high blood pressure, high
cholesterol and diabetes) as much as running, according to the American Heart
Association
It's good for your mind. Walking in nature has been linked to improved mental
health by the University of Michigan Health System
It decreases the risk of illness (stroke, coronary heart disease, depression and
other life-threatening conditions), as per this University of East Anglia
6 tips to walk with correct form
Does walking help you lose weight? Yes, but before you chuck on your kicks and
head for the park, there are some need to knows, to avoid putting yourself at risk of
injury. Because, whilst it might be a low-impact activity, you still need to do it right.
1. Walk tall
Lift your torso up and out of your hips and sense your body ‘lengthening’. This will
prevent you from lapsing into a slouch and ‘walking heavy’.
'Good posture allows you to take full breaths and fully engage your core muscles, as
well as your legs and glutes to achieve a better, more powerful stride,' says David
Wiener, training specialist at tness app Freeletics.
2. Look up
Your head weighs around 4.5kg, so don’t drag yourself down by staring at the
ground. Cast your gaze forward, so your head is balanced on your neck and spine.
3. Take smaller steps
By keeping your body upright, you will be able to land with your feet directly
underneath your body rather – this will help you to walk lightly.
'Overstriding can be the cause of injuries so make sure the steps you take aren’t too
big which can add additional pressure to your joints,' Wiener explains.
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4. 4. Use your arms
Keep your elbows bent at 90 degrees, your wrists and hands neither oppy nor rigid
and move your arms backwards and forwards slightly across your body.
'A strong-arm motion can burn 5-10% more calories and add speed, which will
again increase calorie burn,' says Wiener.
5. Use control
Take time to practise walking slower than you would normally, so you can be
conscious of whether your footfall is light or heavy, whether your head feels poised
on your neck and spine, and whether you can sense unnecessary tension in your
arms, shoulders and back.
6. Nail your foot-strike technique
‘Strike the ground heel rst and roll through the step from the heel to the toe,
pushing back off with your toe before striking the ground again heel rst,’ Wiener
says.
4-week walking for weight-loss plan
McGowan designed this plan particularly for beginners who want to lose weight
well. But if you're just looking to get your daily steps up, stick around – this plan is
an effective way to help you build walking stamina. Plus, it helps to have a plan if
you're aiming for a higher step count. Fun fact: 10k steps will require about 1 hour
and 45 min of walking, McGowan says.
The best bit about this plan is that you don't need to worry about how much
walking to do to lose weight, McGowan has it sussed. So, scroll on and get ready for
your month of walking more and feeling great!

5. Monday: 3 x 10-min walks, easy pace
Tuesday: 30-min walk, brisk
Wednesday: 30-min walk, easy pace + strength workout
Thursday: 30-min walk, easy pace + strength workout
Friday: 30-min walk, brisk + workout of your choice
Saturday: 2 x 30-min walks, easy pace
Sunday: 60-min walk, brisk
Week 2
Monday: 3 x 20-min walks, easy pace
Tuesday: 30-min walk, brisk + 1 x 15-min walk, easy pace
Wednesday: 35-min walk, easy pace + strength workout
Thursday: 35-min walk, easy pace + strength workout
Friday: 30-min walk, brisk + workout of your choice
Saturday: 2 x 40-min walks, easy pace
Sunday: 75-min walk, brisk
Week 3
Monday: 4 x 15-min walks, easy pace
Tuesday: 30-min walk, brisk + 1 x 30-min walk, easy pace
Wednesday: 40-min walk, easy pace + strength workout
Thursday: 40-min walk, easy pace + strength workout
Friday: 30-min walk, brisk + workout of your choice
Saturday: 2 x 45-min walks, easy pace
Sunday: 90-min walk, brisk
Week 4
Monday: 4 x 20-min walks, easy pace
Tuesday: 40-min walk, brisk + 1 x 30-min walk, easy pace
Wednesday: 2 x 30-min walks, brisk + strength workout
Thursday: 2 x 30-min walks, brisk + strength workout
Friday: 30-min walk, brisk + workout of your choice
Saturday: 2 x 60-min walks, easy pace
Sunday: 105-min walk, brisk
Glossary
Walk, easy pace: Think of this as one step up from a stroll. You shouldn't
be out of breath, and should still be able to hold a conversation.
Walk, brisk: 'Up the your speed so it feels more like a workout,' McGowan
says. Walk with purpose and aim to raise your heart rate.
Do I need to do other workouts too?
That depends – how soon do you want to hit your goals? Every little bit of
movement helps. Resistance training also has the added benets of increasing your
muscle mass (meaning you'll burn more calories at rest), and helping build stronger
bones and joints.
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Week 1

6. Get the best way to loss wieght by watching video bellow