Walking For Weight Loss Plans

You can achieve weight loss by consuming less than your daily calorie need and following a walking plan. First, you need to determine how many calories you need? Second, chose a daily walking plan based on your physical activity lifestyle. The fewer calories you consume and the more time your walk, the greater your fat weight loss. 

Estimated reading time: 5 minutes

Walking for Weight Loss Plans

Choose a walking for weight loss plan based on your current lifestyle. The first walking plan is for people who have a sedentary lifestyle. These people have just the physical movement of daily living activities or independent living. For example, you clothe, bathe, and feed yourself. In this 5-week walking plan, you slowly progress from no walking to 30-minute daily walks.

The second walking plan is for people with a moderately active lifestyle. This group includes independent living and the physical equivalent of walking briskly for at least 30 minutes per day at 3 mph. At this pace, you would walk 1.5 miles per day. In this 3-week walking plan, you quickly progress from 30-minute to 60-minute walks.

Walking for weight loss plans - active female trail walking

The third and final walking plan is for people who live an active lifestyle. These active people include independent living and the physical equivalent of brisk walking for at least 60 minutes per day at 3 mph. At this walking pace, you would walk 3 miles per day. In this 3-week walking plan, you rapidly progress from 60-minute to 90-minute walks. 

Sedentary Lifestyle Walking Plan for Weight Loss

The first walking plan takes you from a Sedentary to Moderately Active Lifestyle. You start slowly at a 2-minute walk on day-one and progress to a 30-minute walk over five weeks. At the end of week one, your walking 6-minutes per day. By the half-way point, your walking 16-minutes per day. 

In the first week, please walk slow. On day 1, go 1 minute out and 1 minute back. I recommend you use a stopwatch. If you need to stop walking, please take a rest and pause your timer. When you’re ready, restart the timer and continue walking.

Walking for Weight Loss - Sedentary Plan
Schedule your walks from 2 to 30 minutes per day.

Please follow the Sedentary Lifestyle Walking Schedule.

Moderately Active Walking Plan for Weight Loss

At this point, you can walk a moderately active pace of 30 minutes at a 3 mph pace. This second walking plan will take you from a 30-minute to 60-minute walk per day over 3 weeks. At the end of each week, you will be walking 40-minute, 50-minute, and 60-minute walks. 

If you walk with a smartphone, you can use an app to track your walk pace and distance. For example, I have used and recommend the iPhone app GPS Tracks. The app traces your route on a map and records your time, pace, distance, and altitude. 

Walking for Weight Loss Moderately Active Plan
Schedule your walks from 34 to 60 minutes per day.

Please follow the Moderately Active Walking Schedule.

Active Lifestyle Walking Plan for Weight Loss

Begin this active lifestyle walking plan if you can walk for 60-minutes at a 3 mph pace. This third and final walking plan takes you from a 60-minute to 90-minute walk per day over three weeks. At the end of each week, you will be walking 70-minute, 80-minute, and 90-minute walks. 

When walking long-distances (over 60-minutes), please ensure you drink water before and during the walk. In hot climates, make sure you get enough sodium and potassium. Big Weight Loss recommends you consume salted peanuts which are good sources of sodium and potassium.  

Walking for Weight Loss Active Plan
Schedule your walks from 64 to 90 minutes per day.

Please follow the Active Lifestyle Walking Schedule.

Light-Intensity Walking Burns Fat

Light-intensity walking with a heart rate between 60% to 70% of your maximum heart rate (max HR) burns only fat. For example, my brisk walking heart rate was a light-intensity activity. Furthermore, heart rate drifts up as your walking distance increases. As a result, your heart rate on a long-distance walk may exceed 70% max HR and become moderate-intensity. 

According to Whoop.com, the optimal heart rate for fat burning is about 70% of your max HR. When your intensity is light, you burn fat. However, as your intensity and heart rate increase, you burn less fat and more carbohydrates. 

Furthermore, Dr. Phil Maffatone’s 180 formula (180 – Age) calculates your Maximum Aerobic Function (MAF). You can build up your aerobic capacity and walk further by walking at a heart rate that does not exceed MAF.

What is Aerobic Activity - woman takes a brisk walk with her dog
You can walk with your dog on a nature trail

For example, a 50-year-old has a MAF of (180-50) 130 beats per min. Alternatively, you can burn more fat by not exceeding 77% of your max HR while walking.

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