Before you go hik­ing, read our com­plete digest of tips for those who want to lose weight through walk­ing.

walking for weight loss


An easy way to get from point A to point B can be not only a great oppor­tu­ni­ty to see the beau­ty of the city, but also a great tool for los­ing weight. About an hour of walk­ing a day can pre­vent the devel­op­ment of type 2 dia­betes. In addi­tion, reg­u­lar walk­ing can pre­vent chron­ic dis­eases, reduce pain in the joints, hips and knees, and, of course, lose weight.

It’s sim­ple: the more you walk, the more weight you will lose.

Now get 36 great walk­ing tips to lose weight.

1. Choose the right clothes and shoes

Shoes should be com­fort­able, so choose a pair that you enjoy walk­ing in, prefer­ably at low heels. You also need to dress appro­pri­ate­ly for the weath­er. In the cold sea­son, it is rec­om­mend­ed to warm up, and in the hot sea­son, wear a pana­ma. Every­thing is pret­ty easy.

2. Make a route

It is very good to under­stand exact­ly where you want to go on foot. So you will walk con­fi­dent­ly, you will know what to expect from your use­ful walk. You can also com­bine busi­ness with plea­sure: go on foot to the muse­um on the oth­er side of the city, or go on foot to the cin­e­ma. Every­thing is pret­ty sim­ple.

3. Find yourself a walking buddy

It’s always more fun with friends. A weight loss walk can always turn into a fun and frisky walk with your girl­friends. Well, if you didn’t find peo­ple who want to go in for walk­ing, the fol­low­ing points will help you find enter­tain­ment to your lik­ing.

4. Find a podcast of interest

Lis­ten­ing to your favorite pod­cast will allow you to walk much longer and not get tired. It is also very use­ful because you will learn some­thing new and improve your skills or learn some­thing new.

5. Pick up an audiobook

If you lis­ten to audio­books on the couch, it’s very easy to snore after a cou­ple of chap­ters. But while walk­ing, falling asleep is sim­ply unre­al­is­tic. Plus, you can pop your head­phones in and lis­ten to your favorite sto­ry wher­ev­er you go. It remains only to choose which one.

6. Make a walk playlist

If you don’t want to lis­ten to music or lis­ten to audio­books, pick up an incred­i­ble walk­ing playlist for your­self. A good sound­track is a good way to moti­vate your­self to go for a walk and all day too.

7. Have a snack before going out

The city is full of places to stay and eat. There­fore, you just need to eat before going out. It should be some­thing not very heavy, but at the same time suf­fi­cient not to go hun­gry. Nev­er go for a weight loss walk on an emp­ty stom­ach.

how to walk to lose weight


8. Buy a fitness tracker

Var­i­ous fit­ness track­ers record not only the num­ber of steps. They will also show you oth­er indi­ca­tors that will help you not only lose weight, but also keep your­self healthy.

9. Try Fitness Band Apps

Our site has a large selec­tion of the best fit­ness bracelet apps. Read it and choose the right one for you.

10. Track your progress

Do not for­get to cel­e­brate your progress: weigh your­self every cou­ple of weeks, and also mea­sure your para­me­ters. You can also keep track of how much you walk in a month.

11. Keep a journal

Keep­ing a diary or any con­ve­nient habit track­er sig­nif­i­cant­ly increas­es the effec­tive­ness of any activ­i­ty. As you cel­e­brate your suc­cess­es, you will get bet­ter and bet­ter. In addi­tion, you can moti­vate your­self with your own results.

12. Walk with your pet

If you have a dog, grab it and go for a walk togeth­er. This is a good pre­ven­tion of excess weight, not only for you, but also for your pet.

13. Walk in the morning to eat less

Mov­ing towards a healthy lifestyle, you should walk in the morn­ing. It will also eas­i­ly fit into your work sched­ule — you can walk to work.

14. Walk fast

Walk like you’re run­ning late. If you walk faster, you can lose more weight. So try to walk as soon as pos­si­ble. And you will see how quick­ly your weight will go away, and the body will become stronger and more toned.

15. Take a walk after lunch

Even though the morn­ing is the best time to walk, walk­ing in the after­noon is also very good. And this, by the way, is suit­able for those who work remote­ly.

16. Follow the pulse

With the help of a fit­ness bracelet, be sure to con­trol your heart rate when you walk at a fast pace. Only when your body real­izes that it is work­ing does it burn excess weight.

17. Walk outside

There is a temp­ta­tion to get on the tread­mill and take a walk on it, but this is fun­da­men­tal­ly wrong. It is on the street, on dif­fer­ent ter­rain and ter­rain that you get the oppor­tu­ni­ty to lose weight more effec­tive­ly. Plus, it’s so much more fun!

Walk­ing in nature can affect your over­all well-being by:

  • mood improve­ment,
  • reduce stress and anx­i­ety,
  • low­er cor­ti­sol lev­els.

18. Change the pace

It is not nec­es­sary to go at the same pace all the time. Walk fast for twen­ty min­utes, then slow­ly for twen­ty min­utes. When the walk­ing speed changes, the weight is lost more active­ly.

19. Move your arms

Not that it looks super weird, but it’s pret­ty ener­getic. This not only speeds up the pace, but also pro­vides a good work­out for the upper body. So you will burn five per­cent more calo­ries than with the usu­al way of walk­ing. Swing your arms nat­u­ral­ly, as if reach­ing for your wal­let in your pock­et.

And most impor­tant­ly, do not hide your hands in your pock­ets.

20. Don’t Forget Your Posture

Don’t put your hands in your pock­ets! We have already writ­ten about this above, but we will repeat it again. Don’t you dare put your hands in your pock­ets, even if you real­ly want to.

Think about how you walk and how they see you from the side. Watch your pos­ture, it’s very good for your back health.

21. Walk downhill

Brisk walk­ing up a small hill is a great exam­ple of a work­out that will help you lose weight and tone your mus­cles. Alter­nate it with walk­ing on flat ter­rain, and at the same time, your knees will be dou­bly grate­ful.

walking for weight loss


22. Use weights

For exam­ple, put some­thing in your back­pack. Walk­ing with weights can increase calo­rie expen­di­ture, but is not rec­om­mend­ed for peo­ple with high blood pres­sure, heart dis­ease, or being over­weight. If this is not about you, then start with a small weight, and then increase it.

23. Change the terrain

Change not only the speed, but also the ter­rain. This is a great way to burn a lot of bel­ly fat because walk­ing on dif­fer­ent sur­faces puts more stress on your abdom­i­nal mus­cles.

24. Do not forget about intensive walks

At least twen­ty min­utes of super active walk­ing three days in a row will burn a lot of excess weight. They are a great sub­sti­tute for car­dio work­outs.

25. Walk backwards

This walk engages your mus­cles in the oppo­site way. If you have knee pain, by all means try this exer­cise and see how well it helps to deal with knee pain.

26. Don’t forget to drink water

Ade­quate water bal­ance is the gold­en rule of all train­ing. Prop­er hydra­tion allows you not only to keep the body healthy, but also to active­ly lose weight.

27. Take big steps

If you want to increase your walk­ing pace, just take big steps and then you will get much faster.

28. After a walk, drink green tea.

If you drink green tea after a walk, it will help you recov­er faster after a work­out. Very impor­tant for those who walk at a fast pace.

29. Take occasional walks

If you can walk some­where, walk there. This will not only burn fat, but also save on trans­port and gaso­line. If you go to work by pub­lic trans­port, walk to a stop a lit­tle fur­ther along the route.

30. No sports drinks

All of these sports drinks are high in sug­ar. It’s okay if you’re doing heavy sports that burn a lot of calo­ries. But they are not suit­able for walk­ing.

31. Eat a healthy diet

Switch to prop­er nutri­tion and watch your diet so that it sat­u­rates with pro­teins, fats and car­bo­hy­drates. No bias in any direc­tion.

race walking


32. Don’t Overeat

If after a walk you start to draw food into your­self like a vac­u­um clean­er, you will not be able to lose weight.

33. Combine Workouts

Don’t just go. Lat­er you can try oth­er sports. Thus, you can quick­ly lose weight and put your­self in order.

34. Walk for stress relief

Research has shown that brisk walk­ing or slow run­ning is calm­ing by stim­u­lat­ing nerve cells in the brain that relax the sens­es.

35. Walk as a lifestyle

It will be dif­fi­cult to prac­tice walk­ing if it is not part of your lifestyle. Moti­va­tion is what you start with, but only habits can keep you going.

36. Look for new opportunities

Lis­ten to pod­casts about walk­ing and sports, read blogs and fol­low inter­est­ing peo­ple.