Leading functional medicine expert and bestselling author of Glow: 90 Days to Create Your Vibrant Life from Within, Dr. Stacie Stephenson, believes that walking may help you lose weight, "but maybe not in the way you think."
One quick stroll won't burn many calories, "However, walking and weight loss are linked in more subtle ways," Dr. Stephenson explains. "Walking a mile a day six days a week burns about 540 calories a week, 2,160 calories per month, and nearly 26,000 calories per year."
The Physical exercise Guidelines for Americans recommend 150 minutes of moderately vigorous physical exercise each week, such as 30 minutes of brisk walking five days a week.
Some studies links 10,000 steps per day to weight reduction, but others demonstrate that walking four miles (8,200 steps) can improve health and weight loss.
"In my opinion, those are minimums if weight loss is your goal—start where you are, but work up because the benefits will accrue," says Dr. Stephenson.
I recommend an hour of moderate activity most days and at least 10,000 steps, which you can split between walking and other activities. Regularity is crucial since your advantages will drop if you stop moving for more than two days. Get moving six days a week if possible."
Look no further for weight loss walking routine inspiration. Take inspiration from Costa: "Start a weight reduction walking regimen with a 30-minute moderate-pace stroll. Three to five times a week.
Brisk walking or uphill walking can boost the workout and burn more calories as you continue. Keep your program interesting by alternating outdoor walks with treadmill sessions. Always warm up and cool down to avoid injuries and increase flexibility."