You can do this by increasing the calories you burn via exercise, decreasing the calories you consume, or both. To lose weight, you must consistently eat fewer calories than you expend each day. How much weight can you lose by walking for 1 hour per day? Multiple studies confirm that walking promotes weight loss, especially when combined with a low calorie diet. Those who did the two shorter workouts lost 3.7 pounds (1.7 kg) more than those who continuously walked for 50 minutes ( 6).īut other studies show no significant differences in weight loss between continuous and intermittent walking, so choose whichever routine works best for you ( 7). In a 24-week study, women with excess weight or obesity restricted their calorie intake by 500–600 calories per day and either walked briskly for 50 minutes or did two 25-minute bouts per day. Whether you walk continuously or in shorter bursts might also influence weight loss.
One group walked 3 hours per week at 3.7 mph (6 kph), and the other group did not walk ( 5).īoth groups lost a significant amount of body weight, but those in the walking group lost, on average, about 4 pounds (1.8 kg) more than those who didn’t walk ( 5). In a 12-week study, people with obesity restricted calories by 500–800 per day. While walking can help you lose weight, it’s more effective when also following a calorie-restricted diet. Walking can help you preserve lean muscle mass, which can help you maintain your weight loss results ( 4). Walking for 1 hour daily may help you meet that goal ( 3).Īdditionally, many people tend to lose lean muscle mass when they lose weight. Department of Health and Human Services recommends getting at least 300 minutes of moderately intense physical activity weekly. If you’d like to lose a substantial amount of weight (more than 5% of your body weight), the U.S. Walking 1 hour each day can help you burn calories and, in turn, lose weight.
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