The short and simple answer is, yes you can lose weight by walking 30 minutes daily. But there are several factors that come into play.
- Your walking speed
- The distance covered
- The terrain
- Your diet
You’ll lose weight faster if you can walk 3 kilometers in 30 minutes than if you walk 2 kilometers for the same amount of time. You’ll lose weight faster if you walk everyday than if you walked 4-5x a day. The terrain you walk on matters as well. If you’re walking hills, you’ll burn more calories than if you walk on flat pavements. Finally, if you tend to consume more calories than what you burned, then don’t expect to lose weight at all.
On the other hand, if you walk for half an hour daily and manage your calorie in take, it’s possible to lose at least a pound or two of fat per week.
Before you attempt restricting your calorie in take however, be sure to consult with a medical practitioner so you can achieve a safe and effective weight loss. This is particularly important if you have an underlying medical problem.
How to Make Walking Effective for Weight Loss
Anyone can walk for 30 minutes a day but if you want to get optimum results, you need to keep in mind the following:
Your speed in walking should be fast enough so that your heart rate is at least 70% of your max heart rate. Anything less than this will not give the best results unless you’re doing long walks (an hour or more).
In order to reap the benefits of walking, you should incorporate it in your daily routine. Walk everyday or at least try another form of exercise on days you can’t. For example, you can do jumping rope, yoga or strength training.
How Many Calories are Burned When Walking?
The amount of calories burned will depend on your weight and speed as well as the terrain. For 30 minutes of brisk walking, you will burn anywhere between 100 to 200 calories. That’s 500 to 1000 calories per week if you walk 5 days a week.
Tips for Effective Weight Loss Through Walking
If you’re planning to walk to lose weight, here are some tips to remember:
1. Walk fast
The faster your walks, the more calories you burn. This means you’ll lose weight faster.
2. Walk uphill
3. Work on your form and posture
Even when walking, you need to keep your back straight and tighten your abdominal muscles to build strength.
4. Do intervals
Intervals is not just for running, it can help you burn more calories while walking as well. You can do several sets of fast-slow walks. You can even add some exercises like lunges and squats during your walks.
5. Aim to increase your duration and distance gradually
Being able to walk for half an hour a day everyday is great. However, if you can, try to gradually increase the amount of time you spend walking as well as the distance covered so you can burn more calories. Fitness trackers can help you monitor your progress.
Make walking a fun activity – something you’ll look forward to doing. Whether you consider your walks as your “me-time” or a time to spend with loved ones, it’s best if you can make it an enjoyable activity so you’ll be able to incorporate it into your daily routine. And before you know it, you’ll achieve your weight loss goals in no time.
Here’s a video explaining interval walking: