Lose Half a Kilo Per Week Walking for Weight Loss


Walking for weight loss is one of the best ways to start losing weight. Walking isn’t just good for weight loss; it has incredible mental health benefits as well.

If you haven’t tried walking for weight loss before, give it a try this year and realize all the fantastic benefits walking for weight loss has to offer!

Benefits of Walking for Weight Loss

Everyone can walk for weight loss! It’s a great way to lose weight and keep it off because it’s not a fad diet or an unsustainable exercise plan. In terms of equipment, you only need a comfortable pair of running or walking shoes and clothes.

Physical benefits

Walking is a low-impact activity. That makes it a safe activity for people that struggle to run, get injured easily, or are overweight. Walking mostly burns fat when performed for durations longer than 30-minutes. Walking for weight loss can even improve your cholesterol levels!

Check out this calorie burn calculator to see how many calories you burn in an activity.

Mental health benefits

Walking for weight loss has proven mental health benefits[1]. Had a stressful day at work? Go for a 30-minute walk and feel the stress melt away. Kids and partner on your nerves? Go for a walk and reset your mind while taking care of your body. Put on a podcast, listen to music, listen to an audiobook and take the mental health benefits even further!

woman relaxing outdoors

How to Walk for Weight Loss

Walking for weight loss is easier than you think. You could start by estimating how much you currently walk or do other physical activities and then aim to add a half-hour more per day most days of the week. Here are some considerations if you’re considering running if you’re overweight.

woman walking in the city

Where to Walk for Weight Loss

Walking in parks and other green spaces has tremendous mental health benefits[2]. People who walk in green spaces report having more self-esteem and better overall mood. People also report “feelings of anger, depression, tension and confusion all significantly reduced and vigor increased[3].” Try to walk in green spaces like parks, hiking trails, mountains and beaches for an extra mental health boost.

Even walking in a shopping center has proven to have benefits for older people[4]!

Still have questions about walking for weight loss? Check the frequently asked questions below:

Walking for Weight Loss: FAQ

1. Can You Lose Weight by Walking for Weight Loss?

Yes, walking for weight loss works! Walking for extended periods at a conversational pace will mostly burn fat. The key to walking for weight loss is to increase how many calories you burn and how many calories you consume per day. 

For example, you could maintain your current diet and simply add 30 minutes more walking per day than you are currently doing. You would eventually lose weight this way. 

However, if you are trying to lose weight, you probably also need to look at your current diet. Chances are you are consuming too many calories, which has led to the need to lose weight. 

The good news is that by trimming some calories and walking for weight loss, you will increase the rate at which you lose weight! You burn more calories from walking, and you consume fewer calories overall. Get the facts on healthy weight loss.

It’s hard, and it might be uncomfortable for a little while, but stick with it and believe that you will do it!

Check out our best diet and weight loss tips!

2. How Many Steps a Day to Lose Weight Walking for Weight Loss?

The short answer is more than you are currently doing. 10,000 steps are roughly equal to 2,000 – 3,500 calories (about a quarter kilogram to half a kilogram of body weight). If you add an extra 10,000 steps per day (about a half-hour of walking), then you will likely lose about a quarter kilogram of body weight per week just by walking a little bit more each day.

If you’re new to fitness, 10,000 steps (half-hour) may seem like too much. That’s okay. Start with just 1,000 steps more each day. Add more steps each day as you get fitter and your body can handle it. 

Go slow and be patient: being overweight doesn’t happen in a day, and it won’t be fixed in a day. 

3. How Much Walking for Weight Loss?

The short answer is more walking than you are currently doing. Try for at least 30-minutes of walking for weight loss per day. If you can’t start there, start with just 10 minutes and work your way up. There is no upper limit other than what your schedule allows and what your body can safely handle. 

If your schedule gets in the way of walking for weight loss, break up your walks. Instead of going for an hour-long walk, try 2 30-minute walks. Sneak in walks by parking further away, walking to places you might otherwise drive, or walking with friends, family or pets.

Don’t sweat the details—just start walking!

4. Does Walking for Weight Loss Burn Fat?

Yes, walking for weight loss burns fat. It also burns the other two macronutrients, carbohydrates and protein. The first few minutes of walking will burn primarily carbohydrates. However, your body will prioritize burning fat after around 30 minutes. 

5. Running Vs. Walking: What Burns More Calories?

It’s a little complicated, but running burns more calories than walking. However, you can walk longer than you can run, leading to more total calories burned. If running hurts your joints, try walking for weight loss. Walking for weight loss is also a great way to build up your body to try eventually running.

6. Is Walking for Weight Loss the Quickest Way to Lose Weight?

No. But it is one of the more sustainable and achievable ways to lose weight. If you’re serious about losing weight and being healthy it’s going to take time and commitment. Shortcut the shortcuts and commit to getting healthy this year by walking for weight loss.

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