Exercise works best for weight loss as a complement to a reduced-calorie eating plan. However, you can expect a modest amount of weight loss if you exercise regularly and maintain your current calorie intake. As you lose weight, you may need to make adjustments in your diet, since calorie needs decrease as your weight decreases.
Significance
To lose weight, you need to create an energy deficit by burning more calories than you consume. As long as you don't increase your calorie intake, walking will help you create a negative calorie balance. The number of calories you burn while walking depends on your weight and speed. If you walk an hour five days per week, this should produce weight loss at a slow, steady rate. If you experience a weight plateau, you may need to evaluate your exercise intensity, as well as your diet.
Factors
Walking at a speed of 3.5 mph burns approximately 280 calories in an hour, based on body weight of 154 lbs., according to the Centers for Disease Control. Multiply your weight in pounds by 1.8 to estimate the number of calories you'll burn walking at this speed and duration. Walking at a speed of 4.5 mph for an hour burns about 460 calories, based on a body weight of 154 lbs. Multiply your weight by 3 to estimate the number of calories you'll burn in an hour at this speed.
Application
It takes a deficit of 3,500 calories to lose 1 lb. of body weight. If you walk for 60 minutes at 3.5 mph five times a week, that translates to a deficit of 1,400 calories over the course of one week, based on a calorie expenditure of 280 per workout. At this rate, you can expect to lose roughly 1.6 lbs. per month. If you walk at a speed of 4.5 mph, your total weekly expenditure will be 2,300 calories, based on a rate of 460 calories burned per hour of walking. This scenario will produce weight loss of approximately 2.6 lbs. per month.
Considerations
While you're building your fitness level and conditioning your body to walk faster, you can boost your calorie burn by incorporating interval training into your workouts. Alternate walking at your normal speed for 60 seconds with 60 seconds of faster walking, for example. Interval training will help you learn to walk faster for longer periods if you gradually add time to your faster intervals as you become more fit.
References
- MayoClinic.com: Walking: Is it Enough for Weight Loss?
- American Council on Exercise: Weight Loss: Diet vs. Exercise
- Centers for Disease Control and Prevention: Physical Activity for a Healthy Weight
- MayoClinic.com: Interval Training Benefits Exercisers of All Abilities
- American Council on Exercise: Physical Activity Calorie Calculator
- Consumer Reports: Stay Active
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