Walking is one of the simplest yet most effective forms of exercise for supporting weight loss goals. Regularly walking moderate distances of 7-8 kilometers (about 4.5 miles) per day can aid weight loss efforts. Combining a calorie-controlled diet with brisk daily walking provides a powerful one-two punch for shedding excess pounds.
How Walking Promotes Weight Loss
There are several mechanisms by which walking longer distances daily contributes to weight loss:
- Burns extra calories – A 180 lb person burns approx 300 calories walking 8 km. This daily deficit adds up over time.
- Preserves and builds muscle – Walking provides a moderate strength training effect, especially on lower body muscles. Muscle boosts resting metabolism.
- Suppresses appetite – The light activity increases levels of appetite-regulating hormones like leptin.
- Manages stress – Walking reduces cortisol which can drive excess fat storage when elevated.
- Improves sleep – Sleep is essential for weight control. Walking helps sleep duration and quality.
- Boosts motivation – Walking programs provide structure and accountability for health goals.
- Increases fat burning – Light activity taps into stored fat for fuel better than sedentary behavior.
For optimal results, combine walking with dietary changes that create an ongoing calorie deficit so your body draws on fat stores for energy.
Tips for an Effective Weight Loss Walking Routine
Here are some tips for getting the most out of walking for weight loss:
- Walk at a brisk pace that elevates heart rate – between 3-4 mph is ideal for fat burning.
- Break up miles – walk shorter distances 2-3 times daily rather than one long walk to burn more calories overall.
- Add hills periodically – gentle inclines add intensity to increase calorie expenditure.
- Include strength training – lift weights 2-3x a week to protect metabolism-boosting muscle while in a deficit.
- Follow a structured program – having a set plan prevents skipping days and keeps you progressive.
- Time walks post-meals – light walking after eating helps regulate blood sugar.
- Drink plenty of water – hydration supports metabolism and appetite control.
- Focus on good form – walk tall with an engaged core to get maximum benefits.
- Mix up routes – explore new neighborhoods to prevent boredom. Bring a podcast or music.
Sample Walking Schedule for Weight Loss
Here is one example of a walking schedule for weight loss:
- Early Morning: 2-3 km
- Lunch Break: 2 km
- Late Afternoon: 3-4 km
- Total: 7-9 km daily
Breaking up the mileage into smaller chunks is more manageable and burns more calories than a single long walk. Consistency with your daily walking schedule is key.
5 FAQs About Walking for Weight Loss
How long does it take to walk 7-8 km?
At a brisk pace of 4 miles per hour, it takes about 1 hour and 30 minutes to walk 7 kilometers and under 2 hours for 8 kilometers. Going faster burns more calories in less time.
How much weight can I lose walking 8 km daily?
Walking this distance burns 300-400 calories. Creating a 500-calorie daily deficit through diet and exercise can lead to losing 1 pound per week on average. So over 12 weeks, you may lose 10-12 pounds.
Will I lose weight walking 8 km a day without dieting?
It’s unlikely unless you eat very little food. Reducing your calorie intake is necessary for weight loss. Walking supports a minor calorie deficit but controlling food intake has a bigger impact.
Should I walk longer distances as my fitness improves?
Yes, gradually increase your distance and/or intensity over time to keep seeing results. But don’t overdo it too quickly to avoid injuries. Aim to add no more than 10% distance per week as your body adapts.
Is walking or jogging better for fat loss?
If your goal is maximum fat burning, walking may achieve better results because it utilizes more fat for fuel whereas higher-intensity jogging uses more glycogen. Both provide benefits and can be combined based on your preferences and fitness level.
Additional Weight Loss Tips for Walkers
- Track steps daily – aim for 10K-15K steps per day
- Drink 2 glasses of water before each walk
- Walk to run errands whenever possible
- Recruit a friend for encouragement and safety
- Invest in supportive walking shoes
- Walk outdoors frequently for mental health benefits
- Don’t ignore minor aches and pains – rest when needed
- Apply ice after long walks to ease muscle soreness
- Stretch hip flexors, calves, and hamstrings before and after
- Keep walks interesting by alternating locations
Conclusion
Incorporating regular brisk walks of 7-8 km into your routine can kick your weight loss goals into high gear when partnered with a healthy calorie-controlled diet. Just be sure to follow proper training progression, use good form, stay hydrated, and listen to your body. Walking provides a long list of physical and mental health benefits. Choosing this accessible and enjoyable activity makes achieving sustainable weight loss that much easier.