How to Walk Off 10 Pounds (2024)

Aug. 31, 2013— -- intro: When you want to shed serious weight, walking might not even come to mind. But it should.

"Fast-paced walking, when combined with healthy eating, is hugely effective for weight loss," says Art Weltman, PhD, director of exercise physiology at the University of Virginia. And those simple steps can have a big impact on your overall health, cutting your risk of everything from heart disease to depression.

If your daily strolls haven't made you skinny so far, your speed may be the problem. Many of us stride more like a window-shopper than a power walker. The goal—thankfully—isn't crazy race-walker style; you just need to move at a challenging pace.

In studies, Weltman has found that women who do three short (about 30-minute) high-intensity walks plus two moderately paced recovery walks a week lose up to six times more abdominal fat than participants who simply stroll five days a week. (This despite the fact that both groups burn the exact same number of calories.)

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The power walkers also drop about four times as much total body fat.

"There is a strong relationship between intensity of exercise and fat-burning hormones," says Weltman. "So if you're exercising at a pace considered to be hard, you're likely to release more of these hormones."

The best part: When women walk, deep abdominal fat is the first to go. That's a scientific fact we can get excited about.

Another happy truth: Although you're moving at a fast clip, power walking is still easier on the joints than running.

"During walking one of your feet is always in contact with the ground," says Weltman, "but during running there's a float stage where your whole body is lifted in the air. Then you come back down and subject your body to the impact."

That's why walking is a smart long-term fitness plan. To get you off on the right foot, here's a complete primer, from how to tweak your speed for maximum burn to what gear you need (hint: almost none).

Follow the workouts and wisdom—along with healthy eating—and not only can you lose those extra 10 pounds in three weeks, but you will have a no-fuss plan that you can do anywhere, anytime.

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quicklist: 1category: How to Walk Off 10 Poundstitle: Dial in your speedurl: text: To make sure your pace is on point, use these guidelines from exercise physiologist Tom Holland, author of Beat the Gym. For maximum fat burn, aim for 30 minutes at power-walk intensity three days a week (see the walking plan on the next page). That time can be completed all at once, or you can break it up into spurts with recovery strides (stroll or brisk walk) in between.


Think window-shopping pace, or an intensity of 4 on a scale of 10. It burns about 238 calories an hour.

Brisk Walk

This means an effort of 5 or 6 on a scale of 10. It burns up to 340 calories an hour (at a 3.5 to 4 mph pace). While you can gossip about Mad Men, you need to catch your breath every few sentences.

Power Walk

You're torching off approximately 564 calories an hour (at a 4 to 5 mph pace). Moving at this clip, using your arms to help propel you forward and taking longer strides, your effort should be a 7 or 8 on a scale of 10. Talking is possible only in spurts of three or four words,'d...rather...focus...on...breathing.

quicklist: 2category: Reasons for Hair Losstitle: The amped-up planurl: text: This program from Holland mixes a regular walking workout with interval routines to help you reach your power-walking quota of 30 minutes, three times a week.

Aim to walk on three nonconsecutive days and either rest or cross-train on the other ones. If you cross-train (think power yoga or swimming), you'll help your body recover; and with our diet, you'll progress more quickly to dropping up to 10 pounds in three weeks.

Tempo Day

Burns about 220 calories:•Warm-up: Stroll for 5 minutes.•Workout: Maintain a power-walk intensity for 30 minutes.•Cooldown: Stroll for 3 to 5 minutes.

Long-Interval Day

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Burns about 355 calories:•Warm-up: Stroll for 5 minutes.•Interval Workout: Maintain a hard power-walk intensity (8 on a scale of 10) for 5 minutes. Recover at a brisk pace for 1 minute. Repeat for a total of 6 intervals.•Cooldown: Stroll for 3 to 5 minutes.

Short-Interval Day

Burns about 405 calories:•Warm-up: Stroll for 5 minutes.•Interval Workout: Maintain a hard power-walk intensity (8 on a scale of 10) for 2 minutes. Recover at a brisk pace for 1 minute. Repeat for a total of 15 intervals.•Cooldown: Stroll for 3 to 5 minutes.

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quicklist: 3category: Reasons for Hair Losstitle: Walk this wayurl: text: When it comes to walking, your body and brain know what to do. Makes sense—you've been doing it since you took those first wobbly baby steps. But with these three form fixes, you'll maximize your burn, big time.

Chin Up

Your gaze shouldn't be aimed at your feet, no matter how snazzy your sneakers are. Instead, focus on a point about 10 feet ahead of you. This will keep your stride longer and your neck comfortably in line with your spine.

Activate Your Abs

When you brace your core—pulling your belly button toward your spine—you automatically trigger good posture.

Squeeze Your Glutes

Your backside literally propels you through your walk. To get the most oomph—so you can go longer and faster—keep your glutes tight. Bad visual, good strategy: Imagine squeezing a winning lottery ticket between your cheeks.

quicklist: 4category: Reasons for Hair Losstitle: 4 ways to burn more faturl: text: So you're the impatient type? Use these tricks to up the challenge and calorie burn.

Add Hills

When you hit the hills on a treadmill or in your neighborhood, you increase your calorie burn by nearly 20 percent—and that's just on a 1 to 5 percent incline.

Go Off-Road

Head out for a light but brisk hike and you'll torch about 430 calories in just an hour. Credit the uneven terrain—which forces you to work harder. Sub this in for one of your weekly power walks.

Swing Your Arms

With elbows bent at 90 degrees and hands in loose fists, move your arms in an arc, keeping elbows tight to your body. This helps drive you forward, says Weltman, builds upper-body strength and can increase your burn by up to 10 percent.

Make Longer Strides

Instead of taking more steps, "work on increasing your stride length," Weltman says. "You'll cover more ground," and that means more fat fried.

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quicklist: 5category: Reasons for Hair Losstitle: Itching to run?url: text: Let's face it: Some of us would rather just run. But if you go from zero to Usain Bolt on your first outing, you might end up sidelined. Use this guide from Holland to transition from walking to running safely.

For the running newbie: Do this modified version of the Short-Interval Day (see "The Amped-Up Plan," left) three times a week: Run for one minute (work up to two minutes over the course of a couple of weeks), walk for one minute and repeat for a total of 15 intervals. Do this for a few weeks, then transition to the Long-Interval Day, running for five minutes and walking for one, repeating for a total of six intervals. The goal is to eventually tackle Tempo Day—running for 30 minutes nonstop.

For the On-and-Off Runner

Assuming you have some running experience under your belt, you can dive right into the Long-Interval Day plan, subbing in running for the power walks. The intervals should be challenging, and the Tempo Day run should be done at a hard but comfortable pace.

For the Gym-Goer

You can also use this plan to cross-train, doing the exact same routines while on the elliptical machine, rowing machine or stationary bike.

This article originally appeared on

How to Walk Off 10 Pounds (2024)


How to Walk Off 10 Pounds? ›

There are 3,500 calories in 1 pound. "This means to lose 1 pound, you'll need to walk roughly 35 miles or 70,000 steps. Over the course of a week, this means targeting 10,000 steps a day," says Davis. At this rate, you could lose 10 pounds in 10 weeks.

How long does it take to walk off 10 pounds? ›

HOW LONG WILL IT TAKE TO LOSE 10 LBS? The key is to be consistent. Set a goal to lose about 1/2 – 1 pound each week. At this rate, it will take you just over two months.

How to walk off 10 lb? ›

Tips To Walk Off 10 Pounds
  1. Opt For The Stairs: RELATED. ...
  2. Pick Up The Pace: ...
  3. Incorporate Hills Whenever Possible: ...
  4. Try Interval Walking In Your Rotation: ...
  5. Add A Weighted Vest To Your Walking Apparel: ...
  6. Fit Walking In Between Your Workout Sets: ...
  7. Choose A Challenging Trail Or Route: ...
  8. Track Your Step Count:
3 days ago

What is the easiest way to lose 10 lbs? ›

11 ways to lose 10 pounds safely
  1. Calorie deficit.
  2. Avoid junk food.
  3. Protein.
  4. Move more.
  5. High-intensity cardio.
  6. Resistance training.
  7. Intermittent fasting.
  8. Reduce bloating.
Nov 23, 2023

When walking, where do you lose weight first? ›

The first place men typically lose weight is the belly, while women tend to lose weight all over, but hold onto weight in their thighs and hips, Dr. Block explains.

Can I lose 10 pounds just by walking? ›

"This means to lose 1 pound, you'll need to walk roughly 35 miles or 70,000 steps. Over the course of a week, this means targeting 10,000 steps a day," says Davis. At this rate, you could lose 10 pounds in 10 weeks.

How fast can I realistically lose 10 pounds? ›

Most studies report that people who stick to the diet and exercise plan outlined below can drop the last 10 lbs in about 60 to 90 days. Reduce your sodium intake to 1,000 mg per day. Consume at least 80 ounces of water per day. Reduce your intake of processed foods.

Can I lose weight walking 1 hour a day? ›

Walking 1 hour each day can help you burn calories and, in turn, lose weight. If you'd like to lose a substantial amount of weight (more than 5% of your body weight), the U.S. Department of Health and Human Services recommends getting at least 300 minutes of moderately intense physical activity weekly.

What is the 4 30 10 method for weight loss? ›

The “4-30-10” method is a way of structuring a weekly workout plan: 4 – four strength training workouts per week. 30 – 30 grams of protein at breakfast, lunch and dinner. 10 – ten thousand steps per day (for reference, 10,000 steps is approximately five miles).

How many inches does 10 pounds take off? ›

Multiple regression tells us that on average, for every 8.5 pounds lost, people dropped an inch off their waist. (And for every 1.5 kilograms lost, people dropped a centimeter off their waist.) Every 10 pounds lost was accompanied by 1.18 inches of waistline reduction.

How to lose 10 pounds in 10 days by drinking water? ›

Increase water intake.

Studies show that drinking 16 fluid ounces (470 mL) of water before meals may help you lose weight. This is because water can make you feel fuller, stimulate your metabolism, and help you burn more fat. Drink around 8 glasses of water, or 64 fluid ounces (1.9 L), per day to stay hydrated.

Can I lose 20 pounds in a month? ›

Losing 20 pounds in 1 month may be easier than 2 weeks, but it's still unrealistic for most people. Once again, it comes down to your TDEE and simple math. To lose 20 pounds in 1 month, you'd need to create an average deficit of 2,500 calories per day for 4 weeks. This might be possible for larger men.

What to eat to lose 10 lbs quickly? ›

Follow these 10 simple tips and find out how to lose 10 pounds:
  1. Cut back on carbs. ...
  2. Eat lean proteins. ...
  3. Try weight training and HIIT. ...
  4. Avoid empty-calorie foods. ...
  5. Eat more fruits and vegetables. ...
  6. Live a more active lifestyle. ...
  7. Follow a meal plan. ...
  8. Avoid foods that cause bloating.

What is a flat tummy walk? ›

A “flat tummy walk” is a type of exercise that is intended to help tone and strengthen the. abdominal muscles, leading to a flatter stomach. This type of exercise typically involves engaging the core muscles and walking at a brisk pace. It can be done indoors or outdoors and doesn't require any equipment.

What are the first signs of losing weight? ›

10 signs you're losing weight
  • You're not hungry all the time. ...
  • Your sense of well-being improves. ...
  • Your clothes fit differently. ...
  • You're noticing some muscle definition. ...
  • Your body measurements are changing. ...
  • Your chronic pain improves. ...
  • You're going to the bathroom more — or less — frequently. ...
  • Your blood pressure is coming down.
Nov 30, 2020

Does walking slim your belly? ›

One of the most effective ways to reduce belly fat is to regularly take part in aerobic exercise, such as walking ( 19 , 20 ). In one small study, women with obesity who walked for 50–70 minutes three times per week for 12 weeks, on average, reduced their waist circumference and their body fat.

How many pounds do you lose when you walk for 30 minutes? ›

“If all you do is walk briskly for 30 minutes, you've burned just 200 calories. Since 3,500 calories is a pound of fat, you'd need 17.5 days to lose one single pound. At most, you'd be losing two pounds a month.

How much weight can I lose in 1 month by walking? ›

If a person was to commit to walking 4,500 extra steps per day, or roughly 3 extra miles, they would be burning an extra 300 calories a day (at least). Burning 300 calories each day leads to a weekly deficit of 2100 calories. After a month, that's roughly 9000 cal burned, which equates to approximately 2.6 pounds lost.

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