How To Walk To Lose Weight

Walking To Lose Weight – How It Can Be Done

The problem with a vegan diet is the fact that there is an insane amount of good plant-based food out there. From vegan chocolate chip cookies sold at Whole Foods Market to Beyond Meat burgers, there is plenty of delicious food that can cause you to pack the weight on.

This was my problem.

At some point several years ago, I weighed in at 175 pounds and I looked great. This was before marriage and before my career started. However, the weight gain slowly creeped up.

Not all of this weight gain is attributed to being a vegan.

Remember – being a vegan doesn’t actually make you fat.

Being a person with no self-control, which was my case, is the problem. It all finally caught up to me and I weighed in at 209 pounds about three weeks ago.

My shirts and pants were extremely tight and I felt uncomfortable all the time. I made a vow to lose weight and get down to at least 185 pounds.

In my experience weight lifting just doesn’t burn as many calories as it could. At least not for me.

Running definitely works but if I run more than two times in a week I catch a cold and I have what feels like plantar fasciitis.

Due to COVID-19, the gyms were closed so it was time to improvise. Zumba is not for me.  I had to find another method on losing weight.

The only option left for me was to look into walking. Was it possible that this most basic movement which we have been doing our whole lives can actually help you lose weight? The answer is yes. After three weeks of walking, I have lost 10 pounds.

How Much Walking Do you Need To Do To Lose Weight

When it comes to losing weight, it’s all about the calories. The first thing you need to do is use a Calorie Calculator. When using a calculator, type in your weight, height, gender and select “sedentary” as your active level. I like going with sedentary because it  gives you your base level in how much weight can be gained if you literally sat around and did nothing.

Here were my numbers:

calorie calculator results

I aimed to lose 2 pounds per week which meant I could only consume 1,228 calories per day. Even on a vegan diet, that is tough.

To not go insane, 1,600 calories per day is  a good range to be at. You will definitely not be going hungry.

Now I had to calculate how much walking I needed to do to eat 1,600 calories per day but burn 372 calories to get to a net amount of 1,228. I found this tool that estimates the amount of calories you can burn based on your walk . I inputted my information and here is the data I got:

walking calories


If I walk for 90 minutes at a very reasonable pace, I will burn 332 calories. This would bring me down to 1,268 calories.

These numbers aren’t always accurate. I advise to also get a running app that tracks distance and calories. I downloaded an app called Run Tracker. Again, it will ask you to log in your weight, height, gender etc. Using this app, I would log in well above 3 miles and the calories I burned per the app were around 450.

Why such a discrepancy between the app and what the website I mentioned said? My guess is the app takes into account the inclines we experience during a walk which does increase the calories being burned.

After 21 days of walking five times per week, I am now at 199 pounds. That’s a total weight loss of 3.3 pounds per week!

I exceeded my original goal of 2 pounds per week. This could be because of a number reasons.

  • I am still walking around, being somewhat active, and doing things outside of my 90 minute walk.
  • If I was no longer hungry, I would stop eating even if I didn’t hit my 1,600 calorie ceiling.
  • I did cut out alcohol and drastically decreased my intake of junk food

Notice that nothing extreme was done to lose weight. All I did was implement small minor changes to my lifestyle that required little to no effort on my part.

Walking Plan To Lose Weight

Having a set plan in place for your walking is crucial. It creates the habit of doing something. Once a habit is made, you become addicted to it. I cannot imagine not walking even for a quick mile each day. Just a month ago, I would be indifferent to leaving my house and doing even a minor form of exercise. Now walking has become as normal as drinking coffee for me.

There are two ways to do walking. Either pick a set singular time to do it or split it into two sessions.

Split Walking:

  • Have a podcast, radio show, audit book, or music ready. This makes your 90 minute walk much easier and enjoyable.
  • At 12:00pm, head out the door. Walk until 12:45pm.
  • Once 3:00pm rolls around, do the same.
  • If you have work, then get your first walk in at 6:00am and your second session at 7:00pm

Single Session Walking:

  • Have your audio entertainment ready.
  • Have your evening dinner first.
  • Head out the door from 7:00pm until 8:30pm.

It’s really that simple.

There are numerous benefits to walking besides all of the calories you will burn. According to Better Health Channel

  • It may help improve the management of conditions such as diabtes, high cholestoral, and hypertension
  • Increases the strength of your bones
  • Lowers your risk of heart disease and strokes
  • Increases your cardiovascular fitness


We are fed the notion that the only way to see a positive change in the appearance of our bodies is through intense circuit training at a crossfit gym.

But if your goal is to lose some weight and make clothing be comfortable on you again, all you need to do is implement disciplined walking into your daily routines.

Figure out how many calories you need to consume just to maintain your weight. Then identify how much of a caloric deficit you need to lose 1-2 pounds per week.

Afterwards, find a highly rated distance and calorie tracker on your smartphone. Walk for 90 minutes per day either in a single session or split your session up to however many times you want.

If you do this on a long enough time scale, which for me was three weeks, you can easily lose 10 pounds with almost no effort.

Aside from weight loss, there are several health benefits to walking. Give it a shot! If you did try disciplined walking for a week or more, leave a message below and let me know if you saw a change in your weight!

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