Walking: the distance you need to cover every day to lose weight, according to the experts

Losing weight without injuring yourself or disrupting your daily routine is attracting more and more active people. Walking is back in the limelight, supported by clear data and simple advice. Here’s what you can reasonably aim for, by listening to your body.

How far should you aim to go each day to achieve a measurable effect?

The experts interviewed by GQ remind us that regularity is everything. What’s more, a moderate but constant daily volume creates a gradual energy deficit. In their opinion, aiming for 8,000 to 12,000 steps a day is already a good starting point.

The famous 10,000 steps is not an absolute rule, but a motivating benchmark. For example, health benefits can be seen as early as 7,000 to 8,000 steps a day, especially for sedentary people. On the other hand, for visible weight loss, regularity over several weeks remains a determining factor.

Pitch, intensity and caloric expenditure

Speed counts, because brisk walking increases energy expenditure with controlled effort. A pace of 5 to 6 km/h raises the heart rate without exceeding the comfort zone. This pace remains accessible, even after a busy day.

“The body progresses with what we often repeat: regular steps, adapted intensity, and well-managed rest.”

According to the GQ article, coaches insist on a balance between volume and intensity. So combining longer sessions at weekends with shorter outings during the week works well. Weekly accumulation then becomes your best ally.

The public health guidelines are along the same lines, with 150 to 300 minutes of moderate activity per week. What’s more, a daily expenditure of 300 to 500 kcal will help you to gradually reduce your weight. This strategy is gentle and compatible with a tight schedule.

• Set a stable time slot, preferably at the same time of day.
• Increase pace for 3 to 5 minutes, then recover.
• Vary terrain and gradients to stimulate metabolism.
• Moisturize before and after, especially in hot weather.
• Follow your steps and heart rate to adjust.

Typical 4-week program

Week 1, getting started: 30 to 40 minutes, 5 days out of 7, at a moderate pace. This will enable you to establish a routine without excessive fatigue. Keep a day of total rest if necessary.

Week 2, stabilization: 40 to 45 minutes, 5 to 6 days out of 7, with some acceleration. Then add a longer outing on weekends, around 60 minutes. The body assimilates the progressive load better.

Weeks 3 and 4, consolidation: 45 to 60 minutes, 6 days out of 7, with more sustained segments. Alternate 3 fast minutes and 2 slower minutes over two sessions. This gentle progression improves efficiency without straining.

The role of diet and sleep

A small, regular calorie deficit helps the figure to move in the right direction. However, cutting too low increases fatigue and slows recovery. Focus on quality proteins, fiber and portion control.

Sleep directly influences hunger, energy and patience. So 7 hours a night better stabilizes appetite and mood. Your plan holds up better over time when recovery keeps pace.

Frequently asked questions and reliable benchmarks

Should I split or do one long session? Both formats work, as long as the weekly total progresses. So choose what suits your schedule, and stick to it.

What to do on rainy or tired days? On the other hand, an indoor plan B saves motivation: carpets, stairs, corridors. An active quarter of an hour is better than a day spent standing still.

How do you know if the intensity is right? You need to be able to speak in short sentences, without running out of breath. A cardio monitor or the sensation of effort you feel will guide you with finesse.

What if motivation wanes? From now on, set a concrete 4-week target, then reward the effort. Walking becomes easier when it’s part of a clear ritual.

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