Walking is one of the best ways to jump-start your weight loss journey: It's low-impact and literally as simple as putting one foot in front of the other. If you walk at a 4-mph pace, you can consistently complete 15-minute miles.
According to Harvard Health Publications, if you weigh 125 lbs., you can burn about 68 calories by walking a 15-minute mile. If you weigh 155 lbs., you'll burn about 84 calories, and if you weigh 185 lbs., you'll burn about 100 calories.
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The harder you work, the more calories you burn. You can increase your intensity without increasing your pace by pumping your arms, lifting your knees high with every step, wearing a weight vest or walking uphill.
Taking regular 4-mph walks can help you lose weight and keep it off. But walking also offers other benefits, including lower blood pressure, stronger bones and more endurance.