Stride to success: 10 science-backed ways walking boosts weight loss

When you think of exercising to lose weight, your mind probably doesn’t go straight to walking. But it’s the most accessible way to get moving, and its benefits are proven by science.

Whether you're just starting out or need something simple, here's why hitting the pavement could be great for your health.  

1. Appetite regulator

Walking regularly can positively impact your body's hunger-related hormones. According to a study, brisk walking doesn’t increase appetite or food intake immediately afterward, nor does it alter the levels of ghrelin, the appetite-stimulating hormone.¹ This suggests that a pre-meal walk won’t increase food cravings and will set you up for a balanced meal.²

2. Metabolism booster

Walking can give your metabolism a significant boost even when you're resting. One unique study in Germany found that walking for 200 minutes a day (the average time a person watches TV), six days a week, resulted in significant weight loss and metabolic changes in a participant, changes that were comparable to the early effects of bariatric surgery. These benefits continued for more than a day after the walking session.³

However, it's important to note that this study was conducted with only one person, so the results might vary for others, and more research is needed to confirm these findings on a larger scale.

3. Quick energy boosts

Busy schedule? No problem. Short, brisk walks burn more calories per minute than longer, slower ones.⁴ Quick laps at lunchtime or taking the stairs can boost your daily exercise without eating into your time. These short bursts of walking fit easily into hectic schedules and deliver big benefits.

4. Amp it up with inclines

You might dread the thought of walking up a hill, but see it as an opportunity to improve your exercise. Walking on an incline can burn up to 32% more calories.⁵ Speed up your pace or tackle uneven terrain to challenge different muscle groups. Simple tweaks like these turn an ordinary walk into a powerful workout. 

5. Mood lifter

Feeling stressed? Walk it off. Walking can reduce stress and elevate your mood, which helps keep emotional eating and poor sleep at bay.⁶ If you’re outside on a sunny day, even better. These mental health benefits complement the physical, improving your health and mood.

6. Calorie burner

A simple stroll can burn around 100 calories per mile.⁷ While that might not sound like a marathon effort, those calories add up over time. Plus, walking continues to burn calories post-exercise thanks to the afterburn effect.⁶ You don’t need to sprint to see results - a leisurely stroll will do the trick.

7. Running alternative

While running does burn more calories than walking, the difference isn’t as big as you might think.⁸ One study suggests that walking 1600 meters expends about 89 calories, and running the same distance uses up about 113 calories.⁷ It’s also kinder on your joints and doesn’t require special training, yet effectively supports weight loss. 

8. Muscle protector

Often, when you lose weight, you also lose muscle. Walking regularly can help preserve muscle mass, which is especially effective when combined with high protein intake and resistance-type exercises.⁹ 

9. Social walks

Walking doesn't have to be a solo activity. Grab a friend or join a walking group - it's an excellent way to combine exercise with social interaction. Regular walks with others can boost motivation, provide accountability, and make fitness fun. Studies show that having a workout buddy or support group can boost how often people stick to their exercise plans by 29%.¹⁰ This means walking with a group not only makes the activity more enjoyable but also increases your chances of sticking with it and achieving your weight loss goals.

10. Easy on the wallet

Walking doesn’t require expensive gym memberships or equipment - just a good pair of shoes. It's a versatile activity that can seamlessly fit into any lifestyle, whether it’s commuting or taking brief breaks. 

The numan take

The beauty of walking lies in its simplicity. By making it a consistent part of your routine, you're not just going from A to B, you're moving closer to your end goal. Don't underestimate the power of walking - it's a small change that can lead to significant long-term health improvements. 

References

1. King, J. A., Wasse, L. K., Broom, D. R., & Stensel, D. J. (2010). Influence of brisk walking on appetite, energy intake, and plasma acylated ghrelin. Medicine & Science in Sports & Exercise, 42(3), 485-492. DOI: 10.1249/MSS.0b013e3181ba10c4 

2. Joo, J., Williamson, S. A., Vazquez, A. I., Fernandez, J. R., & Bray, M. S. (2019). The influence of 15-week exercise training on dietary patterns among young adults. International Journal of Obesity (London), 43(9), 1681-1690. https://doi.org/10.1038/s41366-018-0299-3 

3. Pfaff, D. H., Poschet, G., Hell, R., Szendrödi, J., & Teleman, A. A. (2023). Walking 200 min per day keeps the bariatric surgeon away. Heliyon, 9(6), e16556. https://doi.org/10.1016/j.heliyon.2023.e16556 

4. Luciano, F., Ruggiero, L., Minetti, A. E., & Pavei, G. (2024). Move less, spend more: the metabolic demands of short walking bouts. Proceedings of the Royal Society B: Biological Sciences. doi: 10.1098/rspb.2024.1220 

5. Silder, A., Besier, T., & Delp, S. L. (2012). Predicting the metabolic cost of incline walking from muscle activity and walking mechanics. Journal of biomechanics, 45(10), 1842–1849. https://doi.org/10.1016/j.jbiomech.2012.03.032 

6. Pfaff, D. H., Poschet, G., Hell, R., Szendrödi, J., & Teleman, A. A. (2023). Walking 200 min per day keeps the bariatric surgeon away. Heliyon, 9(6), e16556. https://doi.org/10.1016/j.heliyon.2023.e16556

7. Jin, X., Carithers, T., & Loftin, M. (2021). Comparison and predicted equation of energy expenditure during walking or running among Caucasians, African Americans and Asians. Sports Medicine and Health Science, 3(3), 171–176. doi: 10.1016/j.smhs.2021.07.001

8. Wilkin, L. D., Cheryl, A., & Haddock, B. L. (2012). Energy expenditure comparison between walking and running in average fitness individuals. Journal of Strength and Conditioning Research, 26(4), 1039-1044. DOI: 10.1519/JSC.0b013e31822e592c

9. Cava, E., Yeat, N. C., & Mittendorfer, B. (2017). Preserving healthy muscle during weight loss. Advances in Nutrition, 8(3), 511-519. https://doi.org/10.3945/an.116.014506 

10. Lemstra, M., Bird, Y., Nwankwo, C., Rogers, M., & Moraros, J. (2016). Weight loss intervention adherence and factors promoting adherence: A meta-analysis. Patient Preference and Adherence, 10, 1547–1559. https://doi.org/10.2147/PPA.S103649