Can You Really Lose Weight by Walking?

Women Walking on BeachMany people think that they cannot lose weight walking. You need to perform intense, hard-core workouts to burn calories, right?

Actually, that’s a myth.

You can burn plenty of calories walking, it just takes longer to do so. Which is why it makes so much sense to simply walk while you work, right?

Yes, it’s true that a tougher workout or more strenuous activity can help you build more muscle and burn off more calories in a shorter period of time. However, we should not write off walking or other slower-paced activities.

So, does walking help you lose weight? Think about it: all types of movement burn some amount of calories.

In fact, moderate activity throughout the day has shown to be just as beneficial to our health that a short burst of intense exercise at a single point in the day. Many people go to the gym or take a workout class one time during the day and then sit at a desk or in front of a television for the rest of it.

Burn More Calories by Skipping Your Workout?

Lose Weight at WorkIn many cases, we could actually burn more calories by the end of the day if we were to skip the workout and simply move throughout the day. Interesting, huh?

Of course, this may be easier said than done. Consider the fact that many of us have desk jobs without a lot of free time to schedule that moderate movement. We may think we don’t really have a choice when it comes to exercise, especially if we are dieting and trying to lose weight.

Running VS Walking VS Sitting

We typically compare walking to running, and therefore assume walking ranks inferior because it is an easier, less intense movement. However, we should instead compare walking to sitting. Then, walking is the obviously superior movement, right?

Here’s Something Interesting About Calories Burned Walking…

calories burned walking on a treadmillPeople who work at a treadmill desk and walk for 4 hours a day can burn approximately 640 calories when walking. This is at a realistic working pace of 2 mph. Hello? No need to schedule that gym visit now, right?

I bet you never thought you could burn that many calories walking, or while working at your desk, no less. I didn’t, that’s for sure.

In fact, I didn’t think I could even type and walk at the same time until I got my own treadmill desk and tried it for myself. It turns out that 2 mph is a very comfortable pace, and I usually walk a little faster.

Getting Around the Cost so You Can Start Walking to Lose Weight…

A big downside to treadmill desks turns out to be the high cost of the desk. This factor puts this style of workstation out of reach for many of us. That is… unless you build your own.

Now don’t get scared away just yet, it’s easier than you may think. Plus, you have plenty of options. Take a look at what other people have done to create their own DIY standing desks.

In addition, you can get an inexpensive Exerpeutic treadmill from Walmart and turn it into a treadmill desk just like this person did here.

How to Lose Weight by Walking

Woman Walking on Trek DeskAs I alluded to above, this is not a fast weight loss method. It’s gradual. Therefore, you want to set up a regular walking program and stay consistent. (This can apply to treadmill desks or to walking during lunch breaks, etc..)

If you walk a few hours each day at work at your desk, over time it just becomes routine. You really don’t think about it. (I actually prefer it now to sitting because it helps me stay more focuses and get my work done faster.)

When you consistently move your body and rev up your metabolism, you consistently burn calories. Weight comes off. It’s not rocket science, and neither is the math. Let’s take the example above:

640 calories burned walking on a treadmill for 4 hours
x 5 days a week = 3,200 calories

To lose 1 lb of body weight, we need to burn approximately 3,500 calories. So as you can see, at the end of the workweek, you could have lost that 1 lb of weight without having to step inside a gym or having to cut your caloric intake.

So, can you lose weight by walking? You tell me.


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