Walking for Weight Loss

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Can walking help me lose weight?

I have heard it time and time again...
"You need to run if your goal is weight loss"
But not everyone is able to endure the constant pounding of the pavement and stress to the joints. Does this mean they are doomed to a life of overweight?
Ummmmm.....NOOOO!!!!
Walking can be one of the best, low cost (free unless you count the cost of a good pair of sneakers) and low impact methods to burn calories, melt fat and even decrease stress and improve sleep.  Allow me to break it down for you and then give you a few tips on how you get get the most out of your steps.

Walking burns calories

The human body requires calories to work. This of it like gas in a car.  You fuel up on the right kind of calories and throughout a day, your body will use those calories to function (heart beat, respiration,  getting ready for work, going for a walk)  The more intense or vigorous your activity, the more calories it will require.

• Sleeping may burn about 50 calories an hour
• Sitting, reading or watching TV may burn about 80 calories an hour
• Walking at a 15min per mile pace may burn about 300 calories an hour
• Running at a 10min per mile pace may burn closer to 700 calories per hour

So you can see, no matter what activity we choose, your body will always be burning calories. While it may take longer to reach the 700 calorie burn of a run, do not underestimate the power of a speedy walk.  More on that in a moment.

Walking burns fat

Your heart rate has zones where the benefits differ. When you have a particular goal, such as weight loss, it is important to know which zone you are aiming for and then calculate and track during your activity. Using the chart below, you can see that light activity (like walking) is your fact burning zone.

You can calculate your Light Activity heart rate zone (the number of beats your heart takes in a minute) with a little quick math:

• 220 - age = MAX heart rate
• MAX heart rate x .60 = lower end of light heart rate zone
• MAX heart rate x .70 = upper end of light heart rate zone

For example, a 45 year old:

• 220-45=175 beats per minute MAX heart rate
• 175x.60=105 beats per minute Lower end of light heart rate
• 175x.70=123 beats per minute Upper end of light heart rate

These calculations tell me the TARGET HEART RATE = 105-123 beats per minute during activity. Using a wearable tracking device like a Fitbit, Polar Heart Rate monitor or MyZone heart rate monitor, or doing an old school finger to your wrist or carotid.  Learn how to check your pulse here if you do not have a wearable.

Now that you have this information, you can set a goal to remain in this target rate zone.  In doing so, your body will be programmed to draw calories from stored fat to fuel your workout  Cool...right?

But wait...there's more!

Now you cannot just go out and burn those calories and think you now have license to eat whatever you want.  Too often I see clients say things like "I walked 5 miles today, I totally earned that extra glass of wine and cheese pizza".  
Those calories you are burning help you lose weight because you have caused a Calorie Deficit".
Your body requires a certain amount of calories a day to keep it running like the fine tuned machine it was designed to be.  If you are overfilling your tank, the body naturally stores those extra calories as fat., totally defeating the purpose of that walk!  Consuming fewer calories than your body requires means it needs to find stored fuel...so it pulls from previously stored fat...FAT BURNING!!!
So in order for all of this to work the way you are hoping you will need to:

• know your calorie recommendations. You can calculate that here (I recommend choosing "Light Activity" for your activity level unless you are very athletic)
• log your daily calorie intake by measuring portions and keeping a food diary
• stay within your calorie recommendations and create an even greater calorie deficit with the calories you burn during walking or eat some of those calories back with healthy proteins and fats to rebuild and repair muscle.

Get Moving

Lots of great information here for you to begin testing and trying. Your body is a machine that requires upkeep, maintenance and fuel.  It is your body and your responsibility.  It does not take hours at a gym or a tediously exhausting run. Setting aside 30 minutes to an hour each day for a walk will get you on track to a healthy body and lifestyle.
Now get out there and get moving!