How to Start Walking for Weight Loss

Use Walking to Lose Weight Faster

Are you trying to lose weight? A healthy, calorie-controlled eating plan will help you slim down. But if you also start walking for weight loss, you're likely to see results faster. Not only will you see positive changes on the scale, but you'll like the way your body looks and feels when you add physical activity to your day.

How to Begin a Walking Program

If you're new to exercise or if you haven't worked out in a while, start slowly and focus on consistency. Schedule your walking workout just like you schedule all of your other important activities. Put a daily 10-15 minute walking session on your calendar and post your calendar in a place where you see it on a regular basis. 

After one to two weeks, you'll notice that your body is getting stronger and more fit. Extend the length of your workouts and try to walk a little bit further during each session. Gradually extend the length of the workout to 20, 30, or 45 minutes.

As your fitness level increases, you'll be able to take on additional challenges. Use the workouts and tips here to boost your walking program. 

Get Walking Shoes

weight loss by walking
Cultura RM/Corey Jenkins/Cultura/ Getty Images

Before you start walking to lose weight, you should get properly equipped with good shoes. Of course, you can walk in your regular sneakers, but a dedicated walking shoe will make your workout more comfortable, safer, and more effective. 

Dr. Jacqueline Sutera, DPM, explains that it's important to have a separate shoe for walking workouts. "Your gait changes with casual walking versus walking for exercise, as does your cadence." As a result, she says casual shoes and workout shoes break down differently. Wearing the wrong shoe can lead to injury and pain.

So what kind of shoe should you buy? Dr. Sutera says that it depends on the terrain. "When walking trails and hills, the better shoe option is a cross training or trail sneaker. For more flat terrain, a walking, jogging, or running sneaker is appropriate."

And of course, the fit is essential. Make sure your shoes are comfortable and supportive. Consider orthotic inserts, especially if you have high arches, flat feet, or other foot issues.

Lastly, don't forget to replace your walking shoes on a regular basis. "The general rule of thumb is to replace your shoe every 8-10 months, but you may need to do so sooner if you are particularly hard on your shoes or work out more often than most," says Dr. Sutera. "The best indicator of this is sole wear. Flip your sneakers over and examine the soles. If they are uneven or worn out, it's definitely time to replace them." She also says that you can do a "table-top test." Put your shoes on a table and look at them at eye level. If you see signs of uneven wear, it's time to replace them. 

Is it time to add some zest to your walking workout? Do you want to burn more calories when you walk? Use this guide for the most effective walking plan for weight loss. Anyone can do it and it's easy to adjust for all levels of fitness. 


Walkers sometimes feel like they should work harder to lose weight. And runners usually look like they are working so hard. So does that mean you should start jogging to slim down? The expert answer will surprise you. 


Don't neglect your arms and abs when you walk to lose weight. One of the best ways to balance out your walking program is to add a few strength training workouts at home. These three simple workouts will help you to tighten up your arms, legs, and abs so your whole body looks better as you lose weight.


You should do more than just walking to lose weight. Your exercise plan should include other types of activities—called cross-training—so that your body stays healthy and your fitness level improves. Learn how to cross train and which activities to do to make your walking plan more effective.


Not sure how to put together a complete walking plan for weight loss? No problem! Use this simple weekly workout plan that includes the right amount of walking minutes to lose weight as well as other exercises to make your walking program more effective.