Walking to Lose Weight

Does walking help you lose weight? How can you lose weight by walking? While walking helps you burn calories and thus lose weight, walking combined with exercises for the upper-body muscle groups may help you get even better results. Recently a new term “weight-walking” has been introduced.

Questions for Dr. Richard Schofield, the author of Weight-Walking: A New Path to Health and Fitness.

What do you need to start walking for weight loss?

Weight-Walking is for “regular” people. All you need is somewhere to walk, sensible shoes, and a pair of light-weight dumbbells. No spandex is required. Most women would use a pair of 2- or 3-pound dumbbells, while most men would use 3- or 4-pounds. Basically, you should be able to lift both weights above your head ten or twenty times without undue strain.

What health benefits will you get?

On the health and fitness front, you will 1) tone up all of your upper-body muscle groups from the “Weight” component, 2) tone up your lower-body muscle groups from the “Walk” component, 3) increase your overall cardiovascular fitness, and 4) lose some weight (assuming you eat sensibly).

How often do you need to walk to lose weight? How long should a session last?

Each Weight-Walking session should last 30 to 60 minutes. During this time, you will typically do between 1,000 and 3,000 lifts, stretches and swings. For serious weight-loss, you should Weight-Walk for 60-minutes at least five times per week (assuming this is your only exercise). For maintenance, 30 to 45 minutes three-times per week is enough.

What time of the day is the best time to walk?

Preferably, you should Weight-Walk when the temperature is about 70-degrees, whether that is first thing in the morning in the summer or before lunch in the winter. For weight-loss, the best time is right before a meal.

What pace would you recommend? Is the pace important for weight loss?

Regarding pace, you should power-walk, but not at race speed. If your health permits, you should aim for 3.5 to 4 mph. If not, stick to whatever is comfortable and can be maintained for the entire session.

How many calories can you burn in one session?

Most people will burn 300 to 600 calories in a one-hour session, depending on their weight and level of effort. The more overweight you are, the more calories you will burn.

Do you have to stick to a diet? If so, what diet would you recommend and why?

The book does not prescribe or endorse a particular diet, although it does offer some hints, suggestions and meal plans. The focus is on applying commonsense and willpower to your existing diet plan, and creating a sustainable health regime. Weight-Walking can be used as a tool to augment whatever diet plan you have selected.

How long does it take to see weight loss results?

I personally lost 40 pounds in three months.

Does walking suit everybody? Are there any limitations?

No exercise program suits everyone, but Weight-Walking comes close. Pilates is not for everyone…but if you can walk, you can Weight-Walk. It can be done in the park, on the hiking trail, on the treadmill, or just walking in place in front of the TV.

More info on walking for weight loss



  1. I have driven trucks for years. My first 5 years otr, i was in tip top shape, I gained a few pounds on the road, but worked them off, doing local work. I weigh more now, that I stopped driving, than before. You have to put your ego, to the side and not care, what anyone else thinks. Before, you check in to your hotel, try and park in an area where you have space between, your truck and the next truck. I call it popsickle pick up. I would take ten ice cream sticks, and put them at one end of my 53 ft van, and stretch, for about 1 minute. I would jog from bumper of cab to rear of trailer, and pick up a popsicle, stick. Run back down the trailer and squat, in a full squat and put it down, and do that until all ten are at the other end of the truck. I would do moderate push ups,on the steps of my cab, 2 sets of 12, and then go back to the sticks. This time, I ran top speed, to one end, breathe. sprint to the other end, and drop to pick up popsicle stick, and do three pushups… continue until all the sticks are at the other end. I had tight glutes, nice arms, perfect skin, and that iron skillet food didnt stick, to my sides… Push pride, ego..to the side, and reclaim it. PS, Im a biscuit eating country girl… GOod Luck

  2. Hi – do you want some encouragement? I power walk, run or bike 5 to 6 days a week but mostly it’s the power walking which suits me best. I have been doing it for years and years. I am down to a 13 minute mile. You may have seen me speeding around Santa Rita and along the Concho River!! Email me and we can get together and I’ll give you some tips if you’d like. Victoria :o)

  3. I am 50+ years old , weight is arround 74 kg, but my height is 5 feet 4 inches. Doctor has suggested me to loose my weight about 10kg to gein ideal weight .he has suggested me to walk 1 hour every day 5day in a week .Is the suggetion is perfect ?
    Pl suggest ..
    best regards

  4. I am 5’8 and weight 200 lbs. I have been walking/run 5.1 miles a day five days a week. I try to eat healthy and keep my caloric intake at 1500 calories a day. How much weight can I expect to loose in a 1-3 months.

  5. I would suggest placing your child(or children) in a stroller and stepping up your speed as well as your number of miles. I suggest at least 5 miles 5 times a week to see great results. However you must be consistent in your regime. Good Luck!

  6. Someone said to change to diet soda, but I want to encourage you to read about suger substitutes before doing this. Fake suger is linked to causing diabetes and it like so many other things that are man made, just isn’t a good option. The better option is to cut back on the soda some or all together. (I am adicted to Pepsi myself, so I know the struggle).


  7. im 5’10 and weigh 200 pounds and i want to lose weight . I walk everyday for 2 miles … so how much weight can i lose in a week? and a month?!!! and i eat about 1200 calories a day .. and i eat healthy i eat fruit and and veggies.. and drink plenty of water .. so how much will i lose i want to be around 160 or less pounds ..

    Thank you please answer

  8. I am 42 and have wt about 115 kg. i walk daily for 50 minutes and covers 6 kilometer daily 7 days in a week. i lose wt 4 kg in 2 months by controlling my diet and walking daily. i want to lose wt more rapidly. what can i do. icant run due to overweight and fracture in my right foot. suggest any diet and any thing else thanks.

  9. Hello, i’m 16 and am currently not doing alot in my life. i spend pretty much all day at home because i am not old enough to actually drive myself anywhere and i live in a SMALL country town so i spend most of my days inside. i am 173cm and i weigh around 68kg, i have a pot belly happen (really sucks) so here’s my question

    if i walk everyday (it’s about a 50min walk and is up a hill aswell) how long will it to take me to lose about 5 – 10kg? cause i wanna be able to have a flat stomach, and i wanna be toned and sexy before i hit 17.

  10. having dealt with body shape and weight issues all my life, the general rule of thumb for women is 100# at 5 ft and add 5 lbs for every inch over. Body type and build should be taken into consideration too.
    At 5’1″ 90 lbs would probably be too little. Do not focus so much on what the scale says. Eat fresh foods, not processed, and make sure you are moving around at least 1 hr everyday. Go for a walk with a friend, parent, dog, or sibling. Try some basketball, tennis or soccer.

  11. I lost 145lbs and i did it by eating right and walking on my treadmill and lifting weights. But, i stopped everything and gained most of my weight back. So, what i wanted to know,if i start exercising again will i lose my weight fast or will i struggle to lose my weight????????

  12. Kay,

    If you stop drinking the reg. soda all together and just switch to diet soda alone you will loose weight! Just think a 150calories each soda multiplied by 5 or 6 sodas you saving that much calories a day and just with in the week you’ll loose some weight! Slowly pump up your walking to two miles and then do walk then run walk and then run routine. Eventually get in a habit of running most everyday and definitely watch you carbs. Eat more veggies and fruits and high fiber items. If you need help go to the doctor and get a appetite suppressant for a little extra help. You can get down to 130- 145 by the end of the summer for sure… I started at 240lbs and i’m currently at 165lbs. My goal weight is 130 135lbs. I have gained about 10lbs roughly from our longer TExas winter. I’m back on my routine of running. I’m running my second marathon June 6th in San Deigo California! My goal is to be a 135lbs by the end of the summer! My weight before kids was just 145lbs. So, thinking about be 135lbs puts extra excitement on the weight loss goal. I know all this is said easy, but it not its mind power and will! Be very consistent you will have set backs,but keep your mind straight and regular routine! Do something everyday! It’s a life change! Eat healthy gradually! Choose your portions wisely! Good luck to you and your weight loss goals!

  13. hello my question
    im a 5’4 femle weight current weight is 362Lbs
    i just got back on a exercise routine i sarted walking april 6 doing 15min monday thr friday at 6:30am
    on my gazelle and today im doing 20min also i park far when i go to work to get extra walking and that another 2mins how long would you recomend to walk for and also how much do you burn every 10mins

    Thanks alot

  14. Hi ,
    I am a medical student and am preparing for my exams.Recently I have put on a few kilos. usually I keep my weight under control by walking but this time I just cudn’t. My entire day revolves around my writing desk and books. I have recently started walking again and feel my body a bit toned but haven’t lost much . All I want to know is a diet which can keep me alert and still help me loose weight without feeling hungry all the time and diverting my focus from the studies.I really want to lose weight not only because it’ll make me look better but also because I want to feel good when I write my exam in late January and not depressed.My problem is that I am not out rightly obese, am just a few extra kilos, so it becomes slightly difficult to see quick results on the scale.I am 5.2 and weigh 58 kgs (was 54 kgs earlier)

    PS. just loved the article and I should tell you this,walking is the only exercise I truly love(I am sorry I discontinued).I am glad that you came up with such a good article about this, with all the facts and figures in a simple didactic language. nicely done !

  15. i have tried everything liquid diets,diet pills,surgery,starvation and i find that they all work if you can stick to the plan at hand.low carb intake,lots of water,crystal lite decaf coffee or tea 1200 cal is good anything less your body will go into starvation mode and hold on to the fat as if it its not going to get another thing[lol].1200 cal is good with 60 min of exercise walk or stationary bike.

  16. I just started to walk 3.1 miles a day and eating just healthy. About 2000 calories a day. How long will it take to loose weight?

  17. i had two babies in one year( not twins) and i weigh 178 and only 5’2 im starting to walk 1 mile every day. but i dont walk fast i walk at an average pace. mainley because my 5 year old daughter walks with me. how much weight will i looses just by walking everyday? and im going to try and cut back on carbs. cuz it seems everything i eat is nothing but carbs. but another thing is i drink like 4-5 cans of soda a day to. so i know i have to cut way back on that too. but my question is will i loose weight walking, walking not fast? and how long till i notice the weight comeing off??

  18. If you walk 8 miles a day you will burn at least 800 calories a day, assuming you burn 100 calories for every mile you walk. The more you weight the more calories you will burn for each mile your body walks. You should lose at least a pound every five days with out changing your diet (5 x 800 = 4000),since a pound equals 3,500 calories. What ever else you are doing is all to the good.
    Don’t cut out all starches though. You need to eat at least 3 servings of complex carbohydrates a day, like whole grains and whole wheat. If you cut this out you will start to get weak and will eventually stop exercising. It is better to cut out fats, sugars, and alcohol.
    It sounds like if you continue to walk and reduce your calories by at least 500 a day you will easily lose 2 to 3 pounds a week,if not more.
    Good luck! I’m trying to lose weight too. Best not to get tied down too much with the numbers.

  19. She NEEDS to walk with you whether she wants to or not. Cut out the ‘Whites’ as we all should know by now!! White bread, sugar, rice, flour. No-no to sweets. But you CAN have a ‘cheat day’. Never deprive yourself, I have found that out, too… Buy some bottled water and the bottled Diet Lipton Citrus Green Tea (which is actually not bad!!) and stock it in the fridge. (I’ve found that my kids drink MORE water if I buy bottled water ~ more than they would just getting a cup and getting tap water ~ which to me is worth the cost.) 0 calories, 0 carbs, and grab it as you go. My 12 year old son and I are on the path to slimness! (within the next 6 months is our goal) UUhh. It’s not easy but it will be worth it. We recently bought a great treadmill on Craigslist for $200 that was normally $800, and barely used! We LOVE it, and use it daily. Yep, I too am about to throw my scale across the room. I am exercising, eating right, drinking lots of water, and from my scale’s point of view, the pounds are not coming off like they should be! Yet, my butt feels like it is getting smaller. Compared to a few months ago when I told my coworkers I could ‘feel my butt getting bigger’. And what I mean is I could ‘feel’ extra jiggles back there when I walked!! That’s the only way I know how to describe it!! Now it feels like my butt is firming up (Yeah!! yet the scale doesn’t reflect it and that’s F’ing frustrating) and I’ve noticed a few less dimples back there, which is very encouraging. I’m 38 and yes weight loss is more tough as you age. I’ve heard people say that for years, but now I do really believe that.!! Definitely not as easy as it was 5 years ago. We can all do it together. I just think Positively of the END RESULT and it keeps me moving!!! Good Luck to all… 🙂

  20. I’m 14 years old 5’1 weighing at about 113! How much am I supposed to weigh? I want to be 90 how can I loose 23 pounds in two months?

  21. Dear Michelle, thank you for sharing your experience with us. We do appreciate it. We’ll be glad to see more comments from you.

    Also, I’d like to remind our readers that all comments on this web site are personal opinions, not medical advice. 1200-calorie diet with 60 minutes of exercise recommended in the previous post may be very good for some people but it does not mean it suits everybody. You should always consider your individual health conditions. The idea that you should not go below 1200 calories without medical supervision is very sensible.

  22. how fast do you think i will lose weight if i walk 8 miles a day and cut out all the starches i eat? not to mention i am a marine and do more physical activities other then that a day.

  23. How can I movate her to loose weight, Ive cut out the salt in our food. I’m always asking her to walk with me.I walk at lease 4-5 miles 4or 5 days a week, I bike 2 of the day that I walk. I’m hoping to get her off the blood pressure medication as well as myself. “CAN YOU HELP!

  24. This is a little difficult. But I’m tyring to find a a way. I’m a 31 male, 5’8 at 228lbs. My problem is I drive a semi-truck 6 days a week. I leave at 7pm and usually finish up about 6am. I stay in a hotel for about 12 hrs than drive back home. And I get home about 3am to 6 am. Then I have about 13 hours before I go out again at 7pm at start it all over again.
    I’ve change my eating habits. Less red meat(WHICH WAS REALLY HARD!) more chicken. Less coke, and more water. I try to eat enough with health snacks throughout the day or driving shift. Snack’s like banana’s, grapes, baked potato chips, yogurt and Special K granola bars. I’m trying not to starve my body. My wife is a nurse has warned me about that.
    But the walking and or exercise I need is hard to do with my schedule. When I’m home on days off every other week. I ride my bike 5.2 miles every day off. But I only get 3 days off every other week. So basically I work 6 days one week, 4 the next week.
    But when I’m at the hotel, their is no gym, and by the time I get in at 6am, I’m just to tired to go for walk and wanna sleep. Same when I get home. So the exercise days I’m getting is on my days off. 1 one week, 3 the next week. Now I know I need more than 4 days of exercise in a 2 week period.
    I guess my question is. Is that enough, or do I need to suck it up and do a walk every morning before I got to bed at either the hotel or my house.
    I hope I explained that well.

  25. Hi Andria , the healthiest way to lose weight is obviously to reduce your calorie intake and increase your exercise 🙂
    Be patient 🙂 it will work believe me !! if it works for me it will work for anyone !!have confidence in your own ability and determiation 🙂
    Go easy on yourself Andria if you want it , it will happen !!! Don’t compare yourself to your friends ,we’re all different with different metabolisms as you will know with your throid condition .
    I also have a underactive thyroid and have become very successful with my weight loss 🙂
    I started by checking fat content and saturated fat , and of course calories before eating or even buying the food item .
    Drink plenty of water (8 glasses a day ) and fruit and veg, cut down on your unhealthy food intake and replace it with low fat and lower calorie items that you will still enjoy !! also with the thyroid its better to eat smaller meals but more often as this also boost the metabolism .
    As for exercising , go walking take you ipod and off you go any bit of exercise you do is more than you were doing before and as you get fitter you can increse pace and amount 🙂
    One thing I must tell you that surprised me , is how great I began to feel , I have come to really love exercising and walking which I never dreamt I would hear myself say !!! you will feel much better , your self esteem and confidence will be heightened and your mood will be lifted !!! All this will motivate you to continue to eat and be healthy , and you will notice all the benefits,I wish you well in this lifestyle change and remember thats all it is ,the changes you make should be ones you will be able to keep ,you can still enjoy things you really love to eat….but you will also discover things you hadn’t even tried before :)I love chinese food and i still have my fave dish once a week !!you don’t need to deprive yourself of everything !!life is for enjoying , i feel it’s about being more careful and health aware that’s all soon it will all be second nature to you 🙂 there are lots of websites you can get helpful tips from , google” weight watchers ” ,”lose weight the healthy way ” etc…. just take the hints and tips you feel will help you 🙂
    I hope I have been of some help to you , it’s hard to get all that I want to say down on this , don’t want to averwhelm you with too much info !!!
    I wish you well and success 🙂

  26. I am no Jillian but try waliking for 15 minutes then sprinting as fast and hard as you can for one minute. Do this for an hour and I know the pounds will fall off.. Only 5 days a week ….Stay on a 1200 calorie diet also…. I lost 26 pounds in a month in a half.

  27. I get on the scale 1x a month, some times it likes my workout some times not.
    I am doing 4 miles every day with my 70 pound stoutly built dog, the vet says he’s fat I say he’s ok.
    I read the posts, and yes it’s hard to get out of bed every morning, here the park laws have it not friendly to dog owners but we can use it at 3:30 am to 5:15 am so making it there on time is the factor, to those having a hard time make a goal for yourself, aim for three month thing for me I didn’t see any change in myself for that long, then one day I just felt great my clothes got lose and I had a lighter feel to my being.
    But you will hit lows, just add more to your doings I have 1 & 5 pound strap on sand weights I use em on walks and in the house, I do house work and the workout, I do an hour of stairs, just walking up & down my house stairs, in the 1st month of that my behind got comments as to wow your looking great.
    Just stick to it, remind yourself the best styles are in the smaller sizes I am almost at my size I want, all I can say is the work is worth it.
    By aug. I will be a medium down from 2x, so it works if you work at it.

    (and my puppy’s pot belly is firm and he bounces with every step)

  28. i am 5″1″ weighing at 207lbs istarted walking at a fast pace and ive been walking for 3 wks and actually gained about 4 lbs more and i walk at least 35 mins which i walk about a mile and a half. Im upset at this i feel like im realy not doing it right can you help me lost in San angelo tx.

  29. just treadmill it all day i aint got a treadmill you are luky so just treadmill for two hours all be worth it

  30. i have been exercising and not eating all that bad. My scale goes up and down and is very deppressing. Any suggestions to boost my metabolisim?

  31. i started walking 10 miles a day and i am hoping to lose 100 pound in 6 months does anyone think i can do it and i am eating between 600 and a 1000 calories a day. what do you think my chances are of reaching my goal.

  32. Thank you for sharing your experience. It is very inspiring. I just wanted to warn that 1200-calorie diet is not for everyone. For some people it may be too low. It may be tempting to go even below 1200 calories a day to lose weight faster but you should never do it. You do not want your body to go into starvation mode which means your body will try to burn as little energy as possible.

  33. Power walking is one of the best ways to drop weight. It is low empact and builds stamina. To get the most out of power walking, I recommend a 4 mile walk with the goal of walking it under one hour. My best time, when I am focused is 53 minutes. I also recommend some conditioning exercises 3 to 4 times per week. And of course, diet and hydration are important.

  34. I’ve got a cocker spaniel dog and she thinks the fact I’m wanting to lose weight and power walking her 4 times a day is great. lol xx

  35. hi my name is Andria and i am 14 years old but i have a serious problem to solve.i am 103kg and my height is 1,66.i so dont know what to do because i look at my friend that is 70kg and i get really jelous.when i want to get on the treadmill i feel so lazy and cant be bothered to do it.usually i get tired easilly and i sweat fast depending on what speed im using to walk.what do you believe i should do?i want to start aerobics but i have to keep a diet and ill try my best but usually i give up and i start eating sweets.i also have thyroid but i take my tablets for that.i wish to lose my weight in six months but i am so depressed because m allways sitting on the couch and i cant find something to do….what do you believe i should do?i really need some advice.

  36. I just started walking with 3lb weights. i avg about 3 to 4 miles a day, 5-6 days a week. I’ve already noticed toning in my upper body. I’ve incorporated so many upper body movements for biceps, triceps, shoulders, back, waist, and chest. do you have any suggestions or calculations on how long it will take to lose 15 lbs. I weight 148, 5″4 and 43yrs old. I eat 85% healthy, which includes lean meats, salads, fruit and drink plenty of water.


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