Nine ways to lose weight by walking
We already know that walking includes many potential health benefits, but did you realise getting your daily steps in can also help with weight loss?
Adjustable Wrist/Ankle Weights, 2-Pack
ProsourceFit Exercise Weighted Training Vest
TheFitLife Hiking Walking Trekking Poles
Mountain Warehouse Path Waterproof Walking Shoes
SKYSPER Hiking Backpack 30L
Many people assume weight loss requires gruelling, high-intensity workouts, but walking is one of the most underrated ways to lose pounds. It’s low-impact, accessible to almost everyone, and can be easily adapted to meet your fitness level.
One study showed the positive effects that walking could have on burning fat and reducing waist circumference in obese women. The female participants walked between 50-70 minutes three days per week for 12 weeks. After the study, they found that participants lost an average of 1.5% body fat and 1.1 inches around their waists.
Aside from walking more regularly, picking up the pace or increasing the distance covered there are some other simple yet effective ways to increase the amount of fat burned while walking. By incorporating a few tweaks and tools, walking can become a powerful part of your weight loss journey.
Ways to ramp-up walking for weight loss
Try weighted bangles
These are weights that can be worn on your ankles and wrists and are usually velcroed into place meaning that you don’t have to physically hold them. "Originally used for pilates, they’re flexible and comfortable to wear making them an ideal choice for when walking," advises Dr Jane Glazebrook from The Slimming Clinic. "The added resistance can help to burn more calories, as well as improve muscle tone on the limbs they are worn."
Suitable for all types of exercise, this set of two bands come with adjustable velcro fastenings that wrap around your ankle or wrist.
Wear a weighted vest
This creates more resistance. "This will cause your body to burn more calories which can lead to more weight loss than walking without one," explains Dr Glazebrook. "Ideally you should aim for one that is no heavier than 10% of your body weight."
Choose your desired weight and enjoy a comfortable, well-fitting vest that's designed to hug your body during training and workouts, helping build your strength and stamina.
Incorporate resistance training intervals
Try adding bodyweight exercises like squats, lunges, or push-ups at regular intervals during your walk. "These intervals engage different muscle groups and increase overall calorie expenditure," advises Grace Reuben, PT and founder of Dare To Be Fit. "They also improve muscle tone, which helps your body burn more calories even at rest."
Embark on high-intensity walks
This involves alternating between a brisk walk and a slower recovery pace. "High-intensity walking boosts your heart rate and metabolism, leading to greater calorie burn during and after your walk," explains Reuben. "Plus, it’s less taxing on your body than running or other high-impact exercises."
Power walk in intervals
Similar to high-intensity walking this involves alternating between regular walking and power walking, where you take faster, exaggerated strides and swing your arms. "Power walking elevates your heart rate more than a steady walk, increasing calorie burn while improving your cardiovascular fitness," Reuben explains.
Walk on an incline
Walking on an incline either up a hill or on a treadmill, is a great way of increasing the weight loss you achieve through walking. "It will get your heart pumping faster giving your body more of a cardiovascular workout," explains Dr Glazebrook.
Use trekking poles
These are poles specifically designed for walking or hiking. "Trekking poles engage your upper body while walking, transforming your stroll into a full-body workout," explains Reuben. "They also provide support on uneven terrain, allowing you to walk for longer and burn more calories."
Get a helping hand from these collapsible trekking poles, designed with soft-to-touch handles with straps, and a lightweight build that's easy to move.
Invest in comfortable and supportive shoes
High-quality walking shoes are designed for comfort and stability. "The right footwear reduces the risk of injury, allowing you to walk further and more often, which translates to more calories burned over time," Reuben explains.
A good pair of walking shoes can make a world of difference. This particular pair comes with moulded foam footbeds for support, a waterproof and breathable design and high traction outsole for extra grip.
Carry a backpack with light weight
Similar to a weighted vest, Reuben says a backpack filled with items like water bottles or books adds resistance to your walk, increasing calorie burn and engaging your core for balance.
Store all of your essentials with this lightweight backpack that comes complete with various internal compartments, side pockets and sleeves.
Read more about walking and weight loss:
What you need to know before considering weight loss jabs, as pharmacists issue fresh warning (Yahoo Life UK, (5-min read)
The easiest way to count your steps if walking more is your 2025 resolution (Yahoo Life UK)
My weight loss buddy and I lost 22 stone together (Yahoo Life UK, 4-min read)
