Can you lose weight simply by walking?

Yes — absolutely! As your qualified online trainer, Lucy Wyndham-Read, who has helped hundreds of people achieve their weight-loss and health goals through walking, my aim is always to inspire, motivate, and educate you on how and why things work. So let’s look at why walking is one of the best ways to effectively lose weight.

Walking is the most natural exercise we can do. It’s the first form of movement we learn, which makes it one of the best and most intuitive ways for us to move our bodies. One of the key reasons walking is so effective for weight loss is that it engages nearly every muscle group. The more muscles you use, the more calories you burn. Plus, because walking is a low-impact exercise, it’s gentle on the joints, reducing the risk of injuries that might stop you from staying active.

How to turn a normal walk into a weight-loss walk

The secret is intervals. By adding short bursts of faster walking, you increase the intensity, which means your body uses more energy and burns more calories. Your intervals could be something like 30 seconds fast, 1 minute slow — or you can use longer intervals like the Japanese walking method: 3 minutes fast, 3 minutes slower. The specific ratio isn’t as important as simply switching between faster and slower bursts.

Where to begin

The most important thing is consistency — something I always emphasise in my workouts and online plans. Without being consistent, we can’t expect results. Your walking sessions need to become non-negotiable. Even on busy days, remind yourself that this is about your health — and your health should always be a priority.

How long should you walk each day?

There are a few ways to structure your walks:

• Break them into three 10-minute sessions — morning, lunchtime, and early evening.

• Or do one 20–30-minute session.

Choose what feels realistic for your lifestyle so you can stick to it. You can walk outdoors, but if the weather is bad or it’s dark, you can use any of my free at-home walking workouts, ranging from 10 to 30 minutes.

How often should you walk each week for weight loss?

Aim for 5–6 days a week. Remember, walking is natural for our bodies. It supports our joints, strengthens our bones, conditions our muscles, boosts heart health, and, of course, helps with weight loss and weight management.

Do you need special equipment?

No — just a comfortable pair of trainers. If you’re walking outdoors, wear clothing with good visibility.

How much weight can you lose in 21 days?

As an approximate guide, if you walk for 20 minutes a day using interval walking — alongside a healthy eating plan — you could expect to lose around 4–6 lbs in 21 days. More importantly, you’ll also improve your overall health and fitness.

If you want to try any of my indoor walking workouts, which have had over 30 million downloads, you can click here. These can be your go-to weight-loss walking sessions when it’s raining, dark, or simply when you feel like an indoor walk.

How to Walk with Good Form 

Stand Tall: Keep your spine long and your posture upright. Imagine a string gently lifting you from the top of your head. Avoid leaning forward or slouching — this can strain your back and reduce efficiency.  

Relax Your Shoulders: Shoulders should be down and back, not hunched or tight. Shake them out before you start walking to release any tension.

Keep Your Chin Parallel to the Ground. Look ahead about 10–20 feet, not down at your feet. This helps keep your neck aligned and improves balance.

Engage Your Core: Lightly tighten your abdominal muscles. This supports your lower back and gives your walk more power and stability.

Arm Swing Matters: Bend your elbows at about 90 degrees. Let your arms swing naturally from the shoulder — not across your body. Keep your hands relaxed (avoid clenching fists). A good arm swing helps propel you forward and increases calorie burn.

Finish with a Cooldown: Slow your pace for the last 2–3 minutes. Stretch your calves, hamstrings, quads, and hips to keep muscles flexible and prevent stiffness.

Quick Checklist Before You Start Walking

• ✔ Posture tall  ✔ Shoulders relaxed ✔ Core gently engaged ✔ Arms swinging naturally ✔ Heel-to-toe steps

SUMMARY YES — walking is fantastic for weight loss. It’s one of the most effective, accessible, and safest exercises for your body.