Yes, you can lose weight by walking or for that matter, you can lose weight through any other exercise as well, provided, you also back it up with a healthy diet.
Any exercise we perform utilizes energy. Energy consumed (through food) or expanded through exercise is calculated in calories. A small carrot for example, provides 30 calories of energy whereas a McDonald’s Big Mac (cheese) provides over 700 calories. If you weigh around 140 Pounds and walk at a steady pace of 5 Mph on a relatively flat surface or road, at the end of one hour you will be expanded roughly 560 calories.
The figure of 560 calories per hour for those in 140-pound weight group
is based on data from tests conducted in lab conditions. In case you are wondering how we calculate this figure, here is the formula that helps you calculate the amount of calories you will expand when you walk or run or do any other activity:
Here is a simple formula men can use (weight in pounds)
Calories Burned = ((Age x 0.2017) – (Weight x 0.09036) + (Heart Rate x 0.6309) – 55.0969) x (Time / 4.184).
Here is a simple formula women can use (weight in pounds)
Calories Burned = ((Age x 0.074) – (Weight x 0.05741) + (Heart Rate x 0.4472) – 20.4022) x (Time / 4.184)
You can lose weight by walking because a human expands approximately 1 calorie for every six steps.
However, if you are trying to lose weight by walking, the precise quantum of calories utilized is not important – it just suffices to know that you will lose approximately 1 calorie for every 6 steps you take.
Walking and a healthy diet are two sides of the same coin and, both sides are required if you are to lose weight by walking. You also need an understanding of the underlying principle of losing weight.
When you walk, your body utilizes energy.
If you replace the energy you utilized (by eating food) then you won’t lose or gain weight. On the other hand, if you have utilized (say) 560 calories of energy in a walk, and you consume 1,700 calories worth of food during the day, then (assuming your daily need is 2,000 calories), you end up with 860 (2000-1700+560) calorie energy deficit.
To make up for this deficit, the body will burn 860 calories worth of fat and you end up losing weight. Walking therefore is utilization of energy and muscles.
Whether you lose or gain weight depends on the quantum of food you eat before or after the walk.
So to answer your question “can you lose weight by walking”, the answer is: Yes, provided you also switch over to a healthy diet and have an understanding of the principles of weight loss.