Walking for weight loss: How often to walk to burn calories and shed body fat

Walking is great for all kinds of reasons – weight loss is just one of them.

David Wiener, Training Specialist at leading fitness app Freeletics says walking is a great form of exercise for losing weight.

He said: “Walking is a brilliant exercise for weight loss, for starters it is low impact so can be done by anyone regardless of age or fitness level, it’s also free!”

In addition to being great for weight loss, walking is also beneficial for your overall health.

Walking is a brilliant exercise for weight loss, for starters it is low impact so can be done by anyone regardless of age or fitness level, it’s also free! 

So while the answer to “how often” you should walk is “as often as possible”, the amount of weight you will lose will depend on many factors.

An average person will burn between 90 and 350 calories on a 30-minute walk.

But this depends on speed, intensity and incline.

David said: “As well as walking throughout the day, there are also benefits of going on longer, faster walks which will increase your heart rate and burn more calories.

“As for the time of day, there are research-based benefits to walking at any time of the day.

“If you choose to walk in the morning, it is more likely you’ll form a new, lasting habit.

“There’s also research to show a reduced attraction to photos of food following a brisk 45 minute walk and further studies have found that morning aerobic activity such as walking can improve endurance capacity in comparison to evening aerobic exercise, also raising your heart rate and metabolism to burn more calories throughout the day”.

• Weight loss

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