How Much Weight Can You Lose In A Month By Walking An Hour A Day? - Burn Calories And Lose Weight In Just One Hour
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How much weight can I expect to lose in a month walking 1 hour a day?
Walking is a great exercise for overall health. It’s low-impact and easy on the joints, can be done anywhere, and is free. And it’s also a great way to help shed the pounds.
For example, a 180-pound individual can expect to lose around 2.8 pounds (1.3 kg) in additional weight loss from one month of walking one hour per day.
This figure is based on the calorie calculator at verywellfit.com’s estimate of 300 calories each day from 30 days of walking and dividing the total by 3,500 (According to mayoclinic.org every 3,500 calories burned will result in around one pound of weight loss)
Of course, this is a very rough estimate and heavier individuals will typically lose more weight as they burn more calories for the same amount of exercise. Conversely, lighter individuals can expect to lose less on average as they burn fewer calories for the same amount of exercise.
It also needs to be borne in mind that walking by itself will not necessarily result in weight loss.
To see significant results, you need to make sure that you’re burning more calories than you’re eating. This is what’s known as a calorie deficit.
To create a calorie deficit, you will need to keep track of your food intake in addition to how much you exercise; otherwise, you’ll just be stuck at the same weight – more on this later.
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How much weight different individuals can expect to lose walking an hour a day for a month
A person’s weight will largely determine how many calories they burn from walking at a given pace. But other factors play a role too, such as age, body composition, gender and length of stride.
However weight will determine the lion’s share of individual differences when it comes to calories burned and weight lost.
The following table assumes individuals at their calorie maintenance before walking. It also assumes the walking is at a brisk pace (3.5 – 4 MPH) and uses 30 days for the monthly calculation.
(By the way, the following site has a handy pounds to kg converter if you would prefer to use metric weights)
Weight of individual | Weight lost from 1 hour of brisk walking for a month (approximate) |
130 lbs | 2.1 lbs |
140 lbs | 2.2 lbs |
150 lbs | 2.3 lbs |
160 lbs | 2.5 lbs |
170 lbs | 2.6 lbs |
180 lbs | 2.8 lbs |
190 lbs | 2.9 lbs |
200 lbs | 3.1 lbs |
210 lbs | 3.3 lbs |
220 lbs | 3.4 lbs |
230 lbs | 3.6 lbs |
240 lbs | 3.7 lbs |
250 lbs | 3.9 lbs |
How to effectively lose weight just by walking one hour a day
Here we will outline a few tips to help you successfully lose weight by just walking one hour each day. As mentioned earlier, you won’t lose weight if you’re eating too much — even if you walk several hours each day.
So we’ll cover diet first.
The importance of diet
The best way to ensure that you don’t overeat is to stick to a daily calorie quota. This means knowing how many calories you should be eating each day and then making sure that you don’t go over that number.
There are a few different ways to find out how many calories you should be eating each day. One is to use an online calculator, such as the one below.
*The calculator below is provided for general information purposes only and is not intended as a substitute for advice from a licensed medical practitioner.
Once you have an idea of how many calories you need to eat to maintain your current weight, you can then create a daily meal plan with a strict calorie limit. You can create one from scratch or follow a ready made plan that fits your specific calorie needs — or puts you into a deficit for increased weight loss.
Here’s an example plan in the video below.
Another way is to simply keep track of what you eat in a food journal for a week or two. At the end of that time period, add up all the calories you ate and divide by the number of days. That will give you a good idea of how much you’re overeating by. You can identify eating habits that you need to change and make sure you don’t go over your daily calorie limit.
Sticking to a meal plan is probably the best way to go, as it takes the guesswork out of calorie counting. But if you prefer to just keep track of your calories, make sure you’re doing it accurately.
In addition to counting calories, it’s also important to make sure your diet is nutritionally balanced. In particular, getting sufficient protein is important to avoid loss of muscle mass. Good sources of protein include lean meats, poultry, fish, eggs, legumes, and dairy products.
It’s also important to eat plenty of fruits and vegetables. Fruits and vegetables are packed with vitamins, minerals, and antioxidants that are essential for good health. Aim to fill half your plate with vegetables at every meal.
And last but not least, don’t forget to Drink plenty of water. Water helps to flush toxins from your body, carry nutrients to your cells, and lubricate your joints. Aim for eight glasses of water a day.
(Drinking water will be particularly important when walking or performing other exercises, which we’ll discuss in the next section).
By following these simple tips, you can make sure you’re getting the nutrients your body needs to stay healthy and fit.
Walking tips for effective weight loss
Walking is a great way to get some exercise and improve your overall health, but if you’re looking to maximize the fat-burning effects of your walking routine, there are a few things you can do.
Stay well hydrated
Before and during your walk, since dehydration can make you feel tired and cause your body to burn fewer calories.
The American Council on Exercise recommends that exercisers drink 17 to 20 ounces (0.5 – 0.6 liters) of fluid 2 to 3 hours before exercising. They should also drink 8 ounces (0.24 liters) 20 to 30 minutes before working out. During exercise, they should drink 7 to 10 ounces (0.2 – 0.3 liters) every 10 to 20 minutes.
So make sure to drink plenty of water or unsweetened beverages to keep yourself hydrated.
Purchase a pair of comfortable walking shoes
There’s nothing worse than having to walk with ill-fitting or uncomfortable shoes. This can not only make your walk less enjoyable, but it can also lead to injuries.
Make sure to buy a pair of walking shoes that fit well and are comfortable. Also, consider purchasing a pair with good arch support to help reduce foot and ankle pain.
Walk at a vigorous pace
You’ll burn more calories by walking faster. So, if you can, kick it up a notch. You may be surprised at how many calories you can burn just by increasing your pace!
Of course, walking at a moderate pace is better than doing nothing. But if you walk at a vigorous pace, you can burn even more calories and shed even more pounds.
Add in some hills or inclines
Picking a walking trail with some hills or inclines can also help increase the number of calories you burn.
Walking uphill is a great way to challenge your cardiovascular system and legs. And if you really want to ramp up the calorie burning, try power walking uphill for portions of your walk.
Consider wearing a weighted vest
A weighted vest can also help increase the number of calories you burn while walking.
The added weight resistance will make your muscles work harder, which can lead to more calorie burn. Just make sure to start slowly with a light weight and gradually increase the amount of weight as you get used to it.
Get a treadmill
Walking outside isn’t always possible, especially if you live in an urban area or don’t have access to safe walking trails.
If this is the case, consider investing in a treadmill. Treadmills offer a great way to get in some walking without having to worry about traffic or bad weather. Plus, many treadmills come with built-in features that can make your walk more enjoyable, such as music players and fans.
But you don’t need to break the bank to get a good treadmill. There are many affordable options that can be found both online and in stores — a non motorized treadmill will do just fine. Just make sure to do your research to find the best one for you.
Be consistent
To see results, you need to be consistent with your walking routine and stick with it for at least a few months — not just one.
So, if you’re looking to lose weight by walking, make sure to follow these tips and be patient.
Other exercise tips + the fat melting power of fidgeting
Walking can get a bit boring if you do it for long periods of time, so consider adding in some other exercises to mix things up.
Here we will give a brief overview of other exercise options.
Resistance training
Resistance training, also known as weightlifting or strength training, is a great way to tone your muscles and improve your overall fitness. Furthermore, increased muscle mass will boost your resting metabolism and lead to greater calorie burn throughout the day.
There are many different ways to do resistance training, but the most common is to lift weights. This can be done at home with dumbbells or at the gym using weight machines. But this isn’t the only way to build and tone muscle.
Bodyweight exercises are a great option if you don’t have access to weights or don’t feel comfortable lifting them. Push-ups, pull-ups, sit-ups, and squats are all great exercises that can be done with just your bodyweight.
Resistance bands/cables are another option that can be used for a variety of resistance exercises. They’re great for both experienced strength trainers and people who are just starting out with resistance training.
Other cardio
Here is a short list of alternative cardio exercises to walking. The same method was used to calculate the weight loss estimates as was used for the walking example.
Running
If walking is no longer challenging you, consider running instead. Running is a great way to torch calories and improve your cardiovascular fitness. And the best part is, you can do it almost anywhere.
Our hypothetical 180-pound individual can lose up to 3.7 pounds from a month of running (6 MPH) for 30 minutes a day. That’s more pounds shed in half the time than walking!
Biking
Biking is another great cardio workout that can be done both outdoors and indoors. Biking is a low-impact exercise, which makes it a great option for people with joint problems.
A 180-pound individual can lose up to 5.9 pounds from 60 minutes of cycling daily for a month.
Swimming
Swimming is a full-body workout that’s perfect for people of all fitness levels. It’s also a great way to cool down on a hot day.
A 180-pound individual can lose up to 3.7 pounds from just 30 minutes of swimming (breaststroke)
Jumping rope
jumping rope is a great cardio workout that you can do almost anywhere. It’s also a great way to tone your arms and legs.
Like out swimming and running examples, a 180-pound individual can burn up to 3.7 pounds from 30 minutes of jumping rope (moderate intensity).
Skating
If skating is your thing, whether it’s a board or rollerblading, you can burn a surprising amount of calories while gliding about town.
A 180-pound person can lose up to 2.6 pounds from 30 minutes of skating.
As you can see, there are many different options for cardio exercises. So, if walking is getting too boring or isn’t challenging you anymore, mix things up with some of these other exercises.
NEAT - how to lose weight while not working out
You may not realize it, but even simple movements like fidgeting can help boost your calorie burn. When you think of burning calories, you probably think of strenuous activities like running or lifting weights. But the truth is that even small movements can add up to big calorie burn over the course of a day. Just by fidgeting, you can burn an extra hundred or so calories.
One study found that some participants burned up to 350 additional calories a day from fidgeting. Unsurprisingly, leaner individuals tended to fidget more. Those extra calories burned translate into a potential 3 pounds of weight loss a month!
And if you take things a step further and get up and move around more often, you can really start to see results. Of course, you’re not going to lose weight solely by fidgeting, but every little bit helps. So next time you find yourself tapping your foot or twiddling your thumbs, remember that you’re actually doing your body a favor.
Why am I not losing as much weight as I hoped?
Your progress is very likely to be slower than you wanted. This is normal. Remember, weight loss is a marathon, not a sprint. So take things one step at a day, one pound at a time.
There are a number of reasons why your weight loss may not be as fast as you wanted. Here are a few possible reasons:
You're eating more than you realize
In order to lose weight, you need to be in a calorie deficit, meaning you’re eating fewer calories than you’re burning. But it’s easy to eat more than you think, especially if you’re not keeping track of what you’re eating. Make sure you’re logging everything you eat in a food diary or tracking app.
Also, make sure you’re getting enough protein. This will keep you full and satisfied, and it also helps preserve your muscle mass as you lose fat. If you’re not eating enough protein, you may find yourself getting hungrier more often, which can lead to overeating and weight gain.
You're not getting enough sleep
Sleep is important for weight loss. When you don’t get enough sleep, your hormones get out of balance, which can lead to cravings and overeating. Make sure you’re getting at least 7-8 hours of sleep every night.
You're not moving enough
If you’re skipping your workouts or not moving enough throughout the day, you’re not going to lose weight as quickly as you want. Even if you’re not sticking to 1 hour of walking each day, make sure you’re getting in at least 30 minutes of exercise daily.
If you find that you’re not losing weight as fast as you’d like, take a look at your diet and lifestyle and see if there are any changes you can make. Even small changes can make a big difference in your weight loss journey.
How to keep the weight off after losing it
It’s no secret that shedding pounds is hard enough, but keeping the weight off is even tougher. In fact, one study found that as many as 80% of people who lose weight end up gaining it all back on..
There are a number of reasons why this happens, but one of the most common is simply that people return to their old eating habits. Once the diet is over and the weight has been lost, it’s easy to fall into the trap of thinking that you can go back to your previous eating patterns.
However, in order to maintain your new weight, you need to make permanent changes to your diet and lifestyle.
You won’t need to be as strict as you were when trying to lose weight. However, you will need to be mindful of your eating habits and make sure you’re not slipping back into old patterns
A good tip is to weigh yourself regularly. This will help you catch any weight gain before it gets out of control. According to medicalnewstoday.com, people who weigh themselves regularly are more likely to lose weight and keep it off.
By making smart choices and being vigilant, you can successfully keep the weight off for good.
Conclusion
Walking for an hour a day can be a very effective way to lose weight, but only if you’re burning more calories than you’re eating. So diet needs to be carefully monitored to make sure you’re not overeating.
For best results, you will probably need to commit to your walking regimen for longer than a month, especially as weight loss can often be slower than expected.
If just walking gets boring after a while you could try incorporating other activities like running or weightlifting into your routine to help you lose weight even faster.
Whatever you do, make sure you’re staying consistent and committed to your goals, as this is the best way to ensure long-term success.
References
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752
https://www.verywellfit.com/how-many-calories-you-burn-during-exercise-4111064
https://www.ibji.com/blog/orthopedic-care/3-awesome-benefits-of-drinking-water/
https://www.acefitness.org/resources/everyone/blog/6675/healthy-hydration/
https://foundryfit.com/15-ways-increased-muscle-mass-improves-metabolism/
https://pubmed.ncbi.nlm.nih.gov/15681386/
https://www.webmd.com/diet/sleep-and-weight-loss
https://academic.oup.com/ajcn/article/82/1/222S/4863393
https://www.medicalnewstoday.com/articles/325289
https://www.medicalnewstoday.com/articles/325289