Walking for Weight Loss [The Most Underrated Way to Lose Weight]

This is the fourth installment of the weight loss series. In Part 1, we discuss How To Lose Weight Naturally Using The Incredible Power Of Food.

Part 2 and 3 go over the best exercise strategies to implement into your training for weight loss. You can find them at The 3 Best Exercises To Lose Weight Fast [And Build Muscle Too] and A Superior Form Of Cardio For Weight Loss [The 15 Minute Workout].

Today's post will discuss another actionable thing that you can do right now to help you lose weight. 

Many would consider this to be a form exercise, and as such, it is truly the most underrated exercise of all time. This exercise has the potential to keep your metabolism high, keep your body fit and also help you shed some weight.

You don’t even need equipment to do it. 

Remember, losing weight requires a holistic approach and it is important to use many different strategies to maximize your chance of success.

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Today's Post is Going to Cover:

  • The most underrated exercise for health and weight loss
  • Why you need to do this exercise whether you want to lose weight or not 
  • Ways of implementing this exercise into your daily life


weight loss strategies


The Design Argument


If you were to analyze humans and their anatomical and physiological design, you will come to the undoubted conclusion that 

Humans are Designed To

  • Think
  • Touch
  • Feel
  • Hear
  • See
  • Smell
  • Eat
  • Sleep
  • And most importantly, Move


Movement is currently a hot topic in the fitness industry and everyone seems to understand that the more we move, the healthier we will be.

But it goes beyond that.


Movement is part of our makeup. It's why our musculoskeletal system is so intricate and has so many different components. 

walking to lose weight

We are composed of 206 bones and 360 joints.. all designed to make us move

All of our muscles, tendons, ligaments, and joints are arranged in very precise configurations.

When working in unison, the specific arrangement of our musculoskeletal system allows us to sit, stand, squat, reach, hinge, push, pull, and most importantly - walk.


Yes, walk.


You can argue whether or not we were designed to lift dumbbells and barbells, but with walking- there is no debate.


We are supposed to walk, and we are supposed to do it often. Unfortunately, you probably don’t walk enough.


Here’s why...


Why Aren’t We Walking More?

We live in a society where walking has become unnecessary.

Cities and modern civilizations have provided us with the ability to communicate and travel long distances without having to move very much.

But, we didn't always have computers, phones, automobiles, planes and delivery services. 

New technology has provided us with amazing innovations, but at the expense of our natural ways of living. 


There is hardly any incentive to walk anymore.


This reminds me of the scene from the Pixar movie Wall-E. Where human technology was so advanced, that no one ever stood up from their floating workstation.


Walking is the most underrated form of exercise on the planet.  


Everyone needs to do it more often, including you.


Walking for Health- Why You Should Walk Every day


Walking is the most basic and beneficial exercise that you can do. 

  1. First of all, it’s free
  2. It doesn’t require any equipment.
  3. It won’t cost you a significant amount of time to do it.  


Here are Some of the Many Benefits of Walking


1) Keeps Bones Strong,  2) Improves Circulation,  3) Improves Digestion,  4) Improves Metabolism, 5) Improves Insulin Sensitivity,  6) Blood Pressure Control and Heart Health, 7) Improves Weight Management

benefits of walking


With all of these benefits, it is mind-boggling that people don't walk more often. 


Every time you walk, you are signaling to your body that it needs to pool energy resources together to keep itself going.


Here’s How Walking Helps You Lose Weight

  •  The muscles of your legs, your core, and your spine get activated and need a constant supply of oxygen and nutrients.

  •  Your lungs work harder to keep bringing the oxygen to your body when you're in motion.

  •  Your heart works harder to deliver that oxygen and nutrients to your body

  • As such your body is constantly utilizing energy resources to keep you going


You may be thinking that cardio gives all of these great benefits and more. We’ve already discussed Cardio at A Superior Form Of Cardio For Weight Loss [The 15 Minute Workout].


Unlike cardio, walking is a very low-intensity exercise that anyone can do.  You can match the pace of your walk to your level of fitness. 


I personally think that cardio isn’t necessarily a good idea for everyone. (I’m referring to the long, slow, steady-state cardio that most people do). I’ll explain why in a future post.


However, I feel very strongly that everyone should be walking, every single day, regardless of whether you routinely exercise or not.

When you walk, you are always exercising! Not just when you are at the gym.


Keeping your body in motion will keep your energy expenditure high, and your body weight low.


Walking for Weight Loss Plan- How Much Should I Walk?

The average American takes 5000 steps a day. There has been clear and consistent data to support that walking more can provide significant health benefits.


What is a reasonable amount? 


10,000 steps a day is a good goal to aim for.

  Fitbit died on Wednesday lol

Fitbit died on Wednesday lol


Work up to it slowly. If you normally walk 2000 steps a day. Increase it to 2500 for one week. The following week try and get 3000 and so on. 


It is important to start conservatively so that your body could get used to the new volume of work. Increase the amount every week so that you can provide a progressive overload as discussed in 3 Essential Principles of Exercise Routines.


We have already written a post on the ill effects of prolonged sitting and how to take 10,000 steps a day in your normal day to day life. You can find it at The Detrimental Effects Of Prolonged Sitting [And 8 Ways To Combat It].

Walking more can be added to your routine no matter how busy you are.


In addition, you could even integrate walking into your fitness training to help you lose weight.


Here are 5 Ways to Add Walking to Your Exercise Routine


1. Start your workout with a brisk 2-3 minute walk to warm up

2. Walk to the water fountain in between every single set 

3. Add a steep 3-minute walk on the treadmill at the end of every session

4. Add a moderately paced 10-minute walk after your weekly HIIT session 

5. Increase the distance you have to walk on your way home from your workout.




Final Words on Walking


If you could only do one type of exercise, it would be walking. 

Don't underestimate the power of movement. 

The only useful thing we should take from John Cisna (the guy who promotes a McDonald's-only diet) is that we should all walk more.

You are now armed with simple dietary strategies for weight loss, better ways of exercising for weight loss, better ways of implementing cardio for weight loss, and now, one more way to hack your body to use higher rates of energy.


What do you think of walking? How many steps a day do you take?


In the next post, we will discuss one final piece of advice for weight loss.


Post your comments and questions below.  


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Alex & Brittany Robles are the founders of The White Coat Trainer, a site dedicated to improving the health and wellness of busy individuals. Learn more about them here and connect with them on instagram and Twitter. Feel free to send them a message here