Skip Nav
Life Lessons Learnt Playing Team Sport
Healthy Living
I Learnt Some of Life's Best Lessons Playing Team Sport, and This Is Why It's Important
Weight Loss
4 Dietitians Say These Are the 8 Best Grains For Weight Loss (Carbs For the Win!)
Weight Loss
Don't Believe All the Fad-Diet Hype — Losing Fat Boils Down to These 7 Basics
Best Foods to Lose Belly Fat
Weight Loss
Add These 5 Things to Your Diet to Blast Away Your Belly Fat
Tone It Up’s Katrina Scott on Losing Weight After Birth
Healthy Living
What Tone It Up's Katrina Scott Wants All New Moms to Know About Postbaby Weight

How Often to Walk For Weight Loss

We Asked a Trainer How Often You'd Need to Walk to Lose Weight, and Her Answer Is Surprising

Unrecognizable muscular man running or walking on track field, low angle view of his running shoes.

If you're new to working out, it's entirely possible for you to burn fat and lose weight simply by walking. But just how often would you need to walk to get there? That's the question we posed to Anna Victoria, a NASM-certified personal trainer and creator of the Body Love app.

"I would say that about 30 minutes three times a week is a good amount to walk in order to see progress," Anna said. "What you want to do is to get your heart rate within the LISS (or low-intensity steady state) range." LISS cardio is cardio that's performed at a lower intensity but for a longer period of time, and it's known to help jump-start weight loss.

So, how can you ensure you're in that zone? For LISS cardio, you should be able to talk while you walk, Anna explained. If you're going so fast that you can't hold a conversation, you're doing more intense cardio. On a treadmill, that's around 3.8 to 4 mph.

Once you're ready to pick up the pace, Anna suggested trying intervals. Instead of walking longer, increase the intensity. Use those 30 minutes to do LISS for one minute, then light jogging for one minute, and so on.

Of course, nutrition is also key if you want to see results. "You can't work off a bad diet, especially with just walking," Anna said. Cut back on processed foods and those that are high in sugar, and eat a balanced diet of lean protein, good carbs, and healthy fats. "As long as you're doing that, then you should be able to see progress," she said.

More from POPSUGAR
From Our Partners
Does Drinking Water Boost Your Metabolism?
What Is the Clean Program?
How to Eat Low-Carb on a Budget
13-Kilo Postpartum Weight-Loss Transformation
Fat Loss Basics
How to Break a Fat-Loss Plateau
How to Lose Belly Fat Tips From Beachbody Dietitian
Is Walking Good Exercise?
Best Ab Exercises 2019
Is CrossFit Right For You?
Halle Berry Ab Workout Review
How to Get More Steps In
From Our Partners
Latest Health & Fitness
All the Latest From Ryan Reynolds