Walking for Weight Loss: Stepping Towards a Healthier You

One small step for weight loss, one giant leap to healthy living

Managing your metabolism often goes hand-in-hand with managing your lifestyle. Walking, a simple and natural activity rooted in our evolutionary history, has gained widespread recognition for its benefits in weight management and overall metabolic health. 

Daily habits like exercising regularly and eating well can significantly impact how your mitochondria, the powerhouses of your cells, process and balance energy. When you walk, your mitochondria use oxygen to burn fat and glycogen stores, which helps improve body composition and metabolic health. Walking also stimulates mitochondrial biogenesis [1], creates new mitochondria, and enhances their efficiency [2], leading to better athletic endurance and increased fat oxidation. As a result, walking helps you burn more calories and boosts your basal metabolic rate (BMR), which is essential for sustained weight loss and overall health improvement.

If you’ve struggled with losing weight, starting a regular walking routine can help burn extra calories and even improve your athletic endurance and stamina.

In this article, we’ll dive into the science behind walking for weight loss, its physiological impact, practical tips, and motivational strategies to keep you moving forward on your health journey.

• Can you lose weight by walking
• How many steps a day to lose weight?
• Walking is a good exercise - 5 tips to integrate
• Benefits of walking

The science behind walking for weight loss

As the most common moderate physical activity among adults, walking can lead to modest reductions in body mass index (BMI) and body weight, even without dietary changes [3].

In fact, researchers found that a 12-week walking program (1 hour, 3 days a week) helped obese women significantly reduce subcutaneous and visceral fat and waist circumference [3].

But walking's advantages go far beyond calorie burn. It enhances cardiovascular fitness, helps regulate blood sugar and insulin sensitivity, promotes better sleep aligned with your body's circadian rhythms, and boosts mental well-being. One study [4] found that even mild physical activity, such as regular daily walking, helps prevent metabolic syndrome in adults.

Walking in nature is also shown to help reduce stress and lower cortisol levels [5]—which can support weight loss. Cortisol, a hormone released by the adrenal glands, plays a significant role in metabolism. Elevated cortisol levels, often caused by chronic stress, overworks the mitochondria, damages their cellular membranes, and reduces their lifespan. 

Chronically elevated cortisol can also increase your appetite and cravings for high-calorie foods. It makes the mitochondria overdependent on carbs and, over time, can cause them to forget how to burn fats for energy, leading to fat storage [6]. Reducing your cortisol helps mitigate stress-induced weight gain and improves overall metabolic health, making it easier to achieve and maintain a healthy weight.

In addition to cortisol regulation, walking and other forms of exercise may also influence the levels of Coenzyme Q10 (CoQ10) in the body [7], a substance crucial for cellular energy production. CoQ10 is found in every cell of your body, and one of its roles is to neutralize free radicals, thereby protecting your mitochondrial function.

Improved mitochondrial function and ATP production facilitate better energy utilization during physical activity, including exercises like walking. This enhanced energy production can lead to more efficient fat burn and weight loss.

Incorporating walking into a daily routine is great for overall health and can be an effective and sustainable strategy for weight loss.

Can you lose weight by walking?

As we noted earlier when you walk, your mitochondria use oxygen to burn calories from stored fat and glycogen, which helps improve your metabolism and body composition. Regular walking also enhances mitochondrial function [8]. 

By improving the efficiency of your mitochondria, your body’s ability to burn fat at rest increases. Walking also helps counter a sedentary lifestyle, which has been linked to an increased risk of obesity, hypertension, diabetes, and other metabolic disorders [9]. 

As a result, implementing daily walks into your routine, especially at a brisk pace, can be a sustainable and effective strategy for losing weight and maintaining a healthy lifestyle. For weight loss, experts recommend aiming for at least 30 minutes of brisk walking at a moderate pace five days a week. 

Pick up the pace

Picking up the pace and extending your walking duration can enhance results—a walking workout that raises your heart rate is far more beneficial than a stroll. For example, one recent research study’s findings suggest that the faster the walking pace (a brisk 3 mph or faster), the greater the health benefits [10].

Remember that while brisk walking can lead to great results, starting at a pace that matches your current fitness abilities is perfectly fine.

Make it part of a healthy lifestyle 

Achieving and maintaining an optimal weight is a lifelong commitment that involves sustainable lifestyle modifications. These include consuming a balanced, nutrient-rich diet, getting 7-9 hours of quality sleep, managing stress, and engaging in regular physical activity.

Healthy food choices coupled with increased physical activity will influence your energy balance. Even short daily walks can help boost your metabolism, physical endurance, bone strength, and muscle power [11].

How many steps for weight loss?

Is the famous “10,000 steps per day” goal just a myth, or is it a good benchmark to follow? 

Research shows that walking 10,000 steps per day is associated with enhanced 18-month weight loss when at least 3,500 of those steps are moderate-to-vigorous intensity in bouts of 10+ minutes [10]. 

However, the optimal number differs for each individual, so the CDC recommends simply “moving more and sitting less.” Aim for 10,000 or more steps if it motivates you, but don't get discouraged by lower counts. 

It’s important to listen to your body, push it within healthy limits, and take pride in what it can achieve. More importantly, support your walking routine with a personalized nutritional plan tailored to your body’s needs. This optimizes nutrient intake for metabolic health.

While you’re getting your steps in, you’ll still have to watch what you eat and ensure it suits your body and health goals. Knowing what to eat and when is a necessary process for losing weight. This way, you’re better equipped to optimize your nutrient intake, ensuring you get all the nutrients to support your metabolic health.

5 tips for integrating walking into your daily routine

Walking is a regular activity, but sometimes we don't get enough due to our schedules or work structure. You should get at least 30 minutes of walking without stopping in a day. To get started, try out these tips from our Lumen metabolic coaches: 

1. Take the stairs: Whenever possible, opt for the stairs instead of the elevator. This increases your step count and boosts your heart rate, helping you burn more calories.
2. Park further away: When running errands or going to work, park your car further away from your destination. The extra steps to and from your vehicle can add up over time.
3. Set a timer: If you're working at a desk all day, set a timer to remind yourself to get up and walk around every hour. This can help break up long periods of sitting, which is beneficial for your overall health.
4. Walk and talk:  If you habitually catch up with friends over the phone, why not turn those calls into walking opportunities? You can chat while walking around your neighborhood or even pacing in your home.
5. Family walks: Make walking a family affair. After dinner, instead of settling down in front of the TV, encourage everyone to go for a walk. This is a great way to spend quality time together while also getting some exercise.

If walking doesn’t excite you enough, here are some techniques you can incorporate into your routine to make it more engaging.

• Incorporate interval training: Interval training involves alternating periods of high-intensity exercise with rest or lower-intensity exercise. To stay engaged, try sprinting with walking in between.

• Walk with a friend or join a walking group: This can make your walks more social and enjoyable.

• Create walking challenges: Setting walking challenges, such as increasing your distance or speed, can help keep you motivated.

• Practice mindfulness: Focusing on your breath or observing your surroundings during your walk can help you stay present. 

Benefits of walking beyond weight loss

Walking is a simple yet effective exercise that can benefit your physical and mental health. According to researchers, some of the health benefits of walking include [12]:

• Improving cardiovascular health by strengthening the heart and reducing the risk of heart disease. It also helps to lower blood pressure and cholesterol levels.

• Boosting your mood, as the body releases endorphins, natural chemicals in the brain that make you feel good, making you happier and more relaxed.

• Increasing melatonin production, a hormone that regulates the sleep-wake cycle. Exposure to natural light during a walk can help reset the body's internal clock, or circadian rhythm, and promote healthy sleep patterns.

• Improving sleep apnea symptoms, a condition that causes interruptions in breathing during sleep. Regular exercise can strengthen the muscles that control breathing, reducing the frequency and severity of sleep apnea symptoms.

• Research indicates mindful walking can help lower blood pressure and alleviate depression [13]. Buddhist monks practice walking meditations, focusing on physical movements for relaxation. 

Tracking your progress and staying motivated

Staying motivated is key to maintaining a regular walking routine. Here are a few tips from Lumen’s metabolic coaches:

• Set achievable goals: Setting realistic goals can help keep you motivated. Aim to walk for 10 minutes daily and gradually increase your time as your fitness improves.

• Make it enjoyable: Listen to your favorite music or podcasts, walk in a beautiful location, or invite a friend to join you.

• Track your progress: Some apps and devices can help you track your steps, distance, and calories burned. Seeing your progress can be a powerful motivator.

• Use real-time feedback: Measuring the effect of your exercise on your metabolism is a great way to learn what’s working for your body — whether it be intensity, exercise type, duration, or time of day. Learning more about your body and its metabolic rate will help you stay on track to achieving your health goals.

Walking for better health

Regular walking helps reduce cortisol levels, mitigates stress-related weight gain, and boosts mitochondrial function to enhance energy production and fat burn. When it comes to walking for weight loss, persistence and consistency are key to sustainable results and continued success. 

By engaging in consistent walking routines, you will not only improve your cardiovascular health, but also support better metabolic flexibility and weight management. 

Combine walking with balanced nutrition focused on whole, nutrient-dense foods to fuel your body. Proper meal timing, quality proteins, healthy fats, complex carbs, fiber, and micronutrients like CoQ10 from foods like fatty fish, nuts, and organ meats all support efficient mitochondrial function and metabolic flexibility.

Each step will help propel you toward a healthier, more vibrant you. So lace up and start walking—your body will thank you!

References 

Casanova, A., Wevers, A., Navarro-Ledesma, S., & Pruimboom, L. (2023). Mitochondria: It is all about energy. Frontiers in Physiology, 14. https://doi.org/10.3389/fphys.2023.1114231

Sorriento, D., Di Vaia, E., & Iaccarino, G. (2021). Physical exercise: A novel tool to protect mitochondrial health. Frontiers in Physiology, 12, 660068. https://doi.org/10.3389/fphys.2021.660068

Hong, H.-R., Jeong, J.-O., Kong, J.-Y., Lee, S.-H., Yang, S.-H., Ha, C.-D., & Kang, H.-S. (2014). Effect of walking exercise on abdominal fat, insulin resistance and serum cytokines in obese women. Journal of Exercise Nutrition & Biochemistry, 18(3), 277-285. https://doi.org/10.5717/jenb.2014.18.3.277

Najafian, J., Mohammadifard, N., Naeini, F. F., & Nouri, F. (2014). Relation between usual daily walking time and metabolic syndrome. Nigerian Medical Journal, 55(1), 29-33. https://doi.org/10.4103/0300-1652.128156 

Kobayashi, H., Song, C., Ikei, H., Park, B.-J., Kagawa, T., & Miyazaki, Y. (2019). Combined effect of walking and forest environment on salivary cortisol concentration. Frontiers in Public Health, 7, 376. https://doi.org/10.3389/fpubh.2019.00376 

Hewagalamulage, S. D., Lee, T. K., Clarke, I. J., & Henry, B. A. (2016). Stress, cortisol, and obesity: A role for cortisol responsiveness in identifying individuals prone to obesity. *Domestic Animal Endocrinology, 56*(Suppl), S112-S120. https://doi.org/10.1016/j.domaniend.2016.03.004 

Zachariah, J. P., Johnson, N. P., & Gulati, M. (2023). The effect of exercise training on muscle coenzyme Q10 in symptomatic and asymptomatic statin users. *JACC: Basic to Translational Science*. https://doi.org/10.1016/j.jacbts.2023.09.003 

Menshikova, E. V., Ritov, V. B., Fairfull, L., Ferrell, R. E., Kelley, D. E., & Goodpaster, B. H. (2006). Effects of exercise on mitochondrial content and function in aging human skeletal muscle. The Journals of Gerontology: Series A, 61(6), 534–540. https://doi.org/10.1093/gerona/61.6.534

Park, J. H., Moon, J. H., Kim, H. J., Kong, M. H., & Oh, Y. H. (2020). Sedentary lifestyle: Overview of updated evidence of potential health risks. Korean Journal of Family Medicine, 41(6), 365-373. https://doi.org/10.4082/kjfm.20.0165

Creasy, S. A., Lang, W., Tate, D. F., Davis, K. K., & Jakicic, J. M. (2018). Pattern of daily steps is associated with weight loss: Secondary analysis from the Step-Up randomized trial. Obesity, 26(6), 977-984. https://doi.org/10.1002/oby.22171

Serwe, K. M., Swartz, A. M., Hart, T. L., & Strath, S. J. (2011). Effectiveness of long and short bout walking on increasing physical activity in women. Journal of Women's Health, 20(2), 247-253. https://doi.org/10.1089/jwh.2010.2019 

Banach, M., Penson, P. E., Fras, Z., Vrablik, M., Pella, D., Reiner, Ž., ... & Rysz, J. (2023). The association between daily step count and all-cause and cardiovascular mortality: a meta-analysis. European Journal of Preventive Cardiology, 30(18), 1975-1985. https://doi.org/10.1093/eurjpc/zwad202 

Gainey, A., Himathongkam, T., Tanaka, H., & Suksom, D. (2016). Effects of Buddhist walking meditation on glycemic control and vascular function in patients with type 2 diabetes. Complementary Therapies in Medicine, 26, 92-97. https://doi.org/10.1016/j.ctim.2016.03.003