In an article by the American Heart Association (10), they explain how walking can significantly improve mobility loss for people with peripheral artery disease (PAD). A research study done by Cancer Epidemiology, Biomarkers & Prevention (8) found that women who walked at least seven hours per week were 14% less likely to develop breast cancer. Studies have shown (6) how moderate-intensity walking can help lower the risk of high blood pressure. More in Mind + Body ✅ Skip ahead to the Fat Buster Walking Challenge or keep on reading to understand how walking can help you reduce your BMI and lose excess weight. While running is a big step if you haven’t laced up your trainers since high school, most people can manage a walking for weight loss program. It’s a great way to lose weight and reach your target BMI – plus it’s one of the best ways to improve your fitness level. “That’s how to know you’re walking at a good pace.” “If you’re walking at a brisk pace, you’re able to talk to someone, but you’re not able to hold a conversation,” says Wall. Walking isn't just about movement; it's about stepping towards a happier, healthier you. With Walkster, expect to see an average weight reduction of 1-2 pounds weekly—results that don't just show but last. Our dedicated team of health experts and physical therapists tailors personalized plans designed uniquely for you, ensuring you not only shed those stubborn pounds but also enhance your overall health and vitality. Find smaller hills (treadmill incline setting 5) and walk for 10 more minutes as fast as you can. “That sort of positive mental picture will get you to the top.” Return to flat ground and walk for 10 minutes at a speedwalk. You can eat many kinds of plant-based foods to help you reach your goals. They're low in calories and high in fiber. These are known as plant-based foods. One way that you can take in fewer calories is to eat more fruits, vegetables and whole grains. You set action goals so that you can make healthy changes. When you kick off any new weight-loss journey, the most important thing to remember is that sustainable weight loss takes time. You can burn more calories while you walk by adding in resistance. More difficult walking paths intensify the calorie burn. Another strategy to burn more calories during your walk is to find a hill or to increase the incline if you are on a treadmill. Try adding 10 to 15 minutes of strength training after your walking sessions 2 or 3 times a week. When you’re tired from a busy weekend you can look forward to a slow or moderate-paced walk for up to 30 minutes. You will start by walking 1 to 2 miles a day – that’s 20 to 40 minutes of exercise. A walking challenge is a great way to improve your fitness and start your weight loss journey. If you've taken all of the above into account, our experts have a few tips if you're looking to use walking to augment your weight loss. Any movement is better than none—research shows that walking just 4,400 steps a day can lower your risk of death by 41 percent compared to fewer than 2,700. Every day after your walk, take five minutes to complete these lower body and foot stretches to help your muscles recover and prevent injury and soreness. Doesn’t offer meal ideas or training plans Doesn’t give fitness levels for each session Encourages sharing to motivate everyone to walk Also, sleep helps to balance your hormones and this reduces fat by boosting your metabolism.16 According to Dr. Melina Ratini on WebMD, sleep deprivation is connected with higher levels of obesity and weight gain. Dr. Laura Martin on WebMD reports that limiting foods containing refined and processed sugars can help a person reach their target weight faster.14 Printable 30 Day Walking Challenge Regular walking can also help maintain a healthy weight, prevent chronic diseases, and improve overall well-being (2). Indoor walking is a safe and effective form of exercise for seniors, as it is low-impact and easily adaptable to their fitness level. Read our Calories Burned Walking 2 Miles blog to learn more about the relationship between walking and weight loss. Furthermore, walking regularly can help you build strength and stamina, which will allow you to engage in other physical activities that help with weight loss (4). It’s specific, as it involves walking for a designated period of time each day. Britain's walking charity provides over 4,000 tried-and-tested routes across England, Scotland and Wales. Free walking routes throughout the UK, listed by county or national park. So, scroll on and get ready for your month of walking more and feeling great! 'A strong-arm motion can burn 5-10% more calories and add speed, which will again increase calorie burn,' says Wiener. By keeping your body upright, you'll be able to land with your feet directly underneath your body – this will help you to walk lightly. Muscle works to burn more calories, even when you’re not doing much of anything. The American Heart Association recommends getting at least 150 minutes of moderate-intensity cardio exercise each week. And exercise is an important factor in burning those extra calories. Remember, too, losing weight comes down to expending more calories than you’re taking in. Overall, don’t focus on how to lose weight fast. Making time for a 30-minute walk sounds easy, but on those busy days, it can be very hard. The modern ones are known as activity trackers and they do more than count steps — like watching your heart rate and estimating calories burned. For example, Juniper’s Weight Reset Program takes a holistic approach to weight loss and offers full support along the way. For example, one study found that women who walked 5,000 steps per day had a lower risk of obesity than women who took fewer steps . Tips to help you lose weight As a general tip, have the right apparel on hand for rain, cold, or hot weather, says Pata. "Staying properly hydrated is key for optimal health," says Wickham. To fully immerse yourself, Pata suggests creating a workout playlist of your favorite songs that lasts the length of the walk. Sometimes, all it takes is the right song to pump you up. "Data tracking can help motivate individuals toward goals, accomplishments, and help make up for any deficits throughout the week," says Pata. If you just want to put your phone away and walk, this is the one for you. The app also provides 5-minute audio stats to keep you updated on how your run is going. With many famous voices and lots of variety in the audio you listen to while using the app, this is by far the best app for motivation. Walking is a low-impact, accessible form of exercise with tons of health benefits, from boosting cardiovascular fitness to enhancing mental well-being. Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer and weight loss specialist. This week will be the most challenging, but it will yield the best results in terms of weight loss. Take the healthy choices quiz You may also consider light hand weights. For example, wearing a weighted vest can be a good option since it evenly distributes the added weight. The bottom line is to choose a time that you can stick to. But don’t just think about 21 days, because you’ll need to include this exercise in your new daily routine well beyond the 21-day mark. If you’re just starting out on your fitness journey, we recommend you find a suitable form of exercise that you enjoy. As with any workout program, make sure to balance out the walking with rest, as overexercising can lead to burnout, soreness, or injury. Here is a 21-day walking plan that’ll leave you wanting more once the plan is up. This is one of the main reasons I love this 21-day walking plan. I mentioned the nutrition above, and this 21-day walking plan will provide you with the cardiovascular training you need – but what about resistance training? Given that diet is so important in weight loss, consider making healthy changes to your regular eating habits. Start your journey today! Simple steps to a vibrant life. Unlock a healthier you with Walkster! While we all want a free app, some free walking apps aren’t good enough to help you reach your fitness goals. Though a little different from other walking apps, the Fitbit app allows you to track your routes, distance, and steps even when you don’t have your phone with you. This simple app is the best choice if you’re looking to count your steps each day and not much else. This app is a great addition to elderly walkers’ phones as it can increase their safety while walking for fitness. The Apple Health app records basic stats with regard to your walking gait, balance, strength, and pace. This consistent routine can help create a calorie deficit, which is essential for fat loss (7).However, you shouldn’t feel disheartened especially if your goal to lose a lot of weight is long-term and you want to maintain a healthy weight.To lose weight, you need to eat fewer calories than you burn.Doesn’t give fitness levels for each sessionIt will come as no surprise that the higher the intensity, the more calories you burn.Keep an easy and steady pace.Day 3 – Walk for 15 minutes. Does cardio burn fat? Read this before your next gym workout Rapid weight loss can change the way your face looks, bringing wrinkles, sagging skin and a gaunt appearance What we eat, how much we move and the inner workings of our minds all contribute to how we gain and lose weight. Those strategies can help overcome your body’s natural instincts to defend against weight loss. A study reveals that taking a 15-minute walk¹ after breakfast, lunch, and dinner improves blood sugar levels more than a single 45-minute walk done at any time during the day. Learn how to walk effectively for weight loss below. Walking is one of the most accessible and low-risk forms of exercise that you can easily incorporate into your daily life to shed fat. Apart from helping you enjoy a longer, healthier life, exercise also helps you to manage your weight. Although losing 20 or 30 lbs in 30 days sounds like a great idea, the reality is that an effective diet plan should help shed pounds safely in a controlled way. To make sure you still exercise on bad weather days, have a rainy-day back-up plan, like keeping your gym bag packed and ready to go, or heading to the nearest mall to do some laps, Pata recommends. You can even plan your walking route with Google Maps so you know exactly how far you'll walk. "Prioritize your walks and plan around them to ensure you get them in every day." Water is also one of the best ways to get rid of toxins from your system and improve your kidneys’ health.Pairing an entertaining activity with your walks may help you stay consistent and stick to your walking routine.The free version offers a space to record basic stats, though, with some in-app purchases, you can record much more detailed metrics.Because they are usually expensive, they will usually just help you lose your money rather than pounds of body fat.Another option is to do a more advanced variation of the exercise.Walking is a low-impact exercise that could increase blood flow and circulation and improve overall mobility around your joints, especially in your lower body.An individual can typically burn up to 5,600 calories a month from walking alone, which is roughly 1.6 pounds, says Pata. So, how do you lose weight and keep it off? Successful weight loss takes a long-term commitment — build a healthy lifestyle you can stick with You can split it up into daily 30-minute walks at a brisk pace. Setting attainable fitness goals, getting a step tracker, scheduling your walks, and moving throughout your day will set you up for success. Moving more throughout the rest of your day outside of your planned walks is key to increasing your step count and boosting your TDEE. 'Speed walking is great, but mix it with some slower and longer-paced sessions too. 'You can also choose to power it up by walking up a few hills or an incline to work your heart, lungs and your whole body a little more.' 'Try workouts with some other exercises such as low-impact Pilates or HIIT, just to keep your body challenged with different planes of movement. 'Increasing your steps with regular walks is certainly a mindful and inclusive way to gain cardio fitness and increase your feel-good hormones,' Eastwood says. If you start feeling unwell on your diet or suffer from fatigue, dizzy spells, or lightheadedness, you should speak to your doctor. The Mayo Clinic says that intense aerobic exercising burns about 650 calories an hour. At the same time, it’s important to exercise regularly and make other positive lifestyle changes. In order to meet your target of losing 30 pounds and maintain good health at the same time, you should reduce calorie intake over a period of a few months. Most people believe that in order to lose weight, they need to do high intensity workouts. It's not enough to eat healthy foods and exercise for just a few weeks or months. How many calories you burn depends on how often, how long and how hard you exercise. Even this amount of weight loss can lower your risk of some long-term health conditions. She secured her first role at Look Magazine, where her obsession with fitness began and she launched the magazine’s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!. Kirsti is a health and fitness journalist, a personal trainer and tech junkie. 'Running may burn more calories per minute, but it’s higher impact, harder to recover from, and less accessible for many,' he explains. If you plan to lose a lot of weight in a short space of time, you should speak with a medical professional first. In time, you will lose 30bls or more and reach your body weight in a healthy and controlled way. It was suggested that water is a quick and cheap way for obese persons to lose weight safely as part of an effective diet plan.12 The study found that by drinking 1.5 liters of water daily, individuals were able to reduce body weight and lose body fat. Losing 30 pounds of body fat in 4 weeks is simply not reasonable, especially if you want to lose weight safely and keep it off. The most effective 30 days diet plan can certainly help you lose weight rapidly in the first month. To reap the full benefits of walking for weight loss, you have to commit to walking at a regular schedule, whether that's once a day or a week. You don't necessarily have to run to lose weight, but to amp up your walking workouts, try jogging or running slowly for as little as 10 seconds and then walk for two minutes (and repeat). Create a schedule for your weekly walks to start seeing results. In fact, going on a five to six-mile² walk even once a week can help prevent arthritis. A comfortable pair of shoes is enough to get you up and running – or rather, walking. Regular exercise is one way to stay fit and healthy. Your journey to lasting weight loss and enhanced well-being starts with a single step. Also, lean meat, milk, or nuts are great protein sources that help to boost long-term weight loss. One great habit that can help you lose a lot of weight effortlessly is to drink a glass of water before each meal. It is possible to easily lose 30 pounds or more over a period of time by limiting calorie intake. You will then notice that in the space of 2 or 3 weeks, you are already starting to look thinner. In addition to directly burning calories, walking has indirect benefits that contribute to weight loss.It will cause you to burn 5 to 10 percent more calories.For example, taking a morning, afternoon, and evening walk of minutes each.It is also good for all fitness levels and can get you moving again after a long period of inactivity.For effective fat loss, combining a healthy calorie-controlled diet with walking briskly for at least 30 to 60 minutes most days of the week is recommended.Use the BMI healthy weight calculatorAs with any workout program, make sure to balance out the walking with rest, as overexercising can lead to burnout, soreness, or injury.Now, you may be wondering how many steps are enough to reap all these benefits, which leads us to the next question... To make sure and lose as much as 30 pounds in a month, you must avoid junk food and limit sugar consumption.Track your diet and exercise in a journal or an app.“Calories in, calories out” (CICO) doesn’t always work for everyone.However, the majority of people out there looking to make exercise an everyday thing often find the most success when taking it slow and progressing from there.It integrates with other Nike apps as well as music apps, like Spotify.If you need motivation, this app will surely help you.Make your walk more of a workout by trying this four-week walking for weight loss plan.With a lifelong passion for all things health and wellness, Ashley enjoys writing about topics to help people live happier and healthier lives. Finish by speedwalking a little faster than before for 10 minutes. You’ll burn up to 20% more calories this way than you would by staying at the same speed for the whole time, Adams says. Many walking apps will offer cool-down regimes to help you understand how to do so properly. Make your walk more of a workout by trying this four-week walking for weight loss plan. Dialled in how many calories you need to eat to lose weight and trying to up your steps to reap the rewards of more daily movement (also known as NEAT)? By walking 2 miles a day, you achieve approximately 280 minutes of moderate-intensity activity per week, which almost hits the optimum recommended number of 300 minutes per week. In this article, we’ll explore the surprising benefits of walking 2 miles a day for your health and weight loss goals. Combine your walking for weight loss program with good nutrition and you’ll see a big change in your health and fitness. For someone who is sedentary, even a 10-minute, low-intensity walk has been shown to be beneficial in enhancing mood and reducing stress. For people suffering from chronic and severe depression, it may be difficult to motivate yourself to get out for a walk. It can boost your mood, provide a healthy distraction, improve your self-esteem, and increase cognitive function. You can look for your favorite fitness brands’ apps on Google Play or the App Store. Encourages community aspect of walking and hiking It works with the Fitbit fitness watch to track your daily distance and step count. Shed pounds & boost wellness through personalized walking plans. You’ll be amazed at how much your time, pace, and fitness level will improve each time you progress. The great thing about walking is that it’s a healthy habit that you can stick with for life. Repeat weeks if the challenge is too hard for your fitness level or skip ahead if your walking is rapidly improving. This printable 30 day walking challenge starts with short walks at an easy pace and slowly builds up the distance and walking speed. Make your walk more of a workout by trying this four-week walking plan. Because speeding up your stroll and walking uphill will increase your heart rate—and that’s when you begin to burn calories. "If your goal is weight loss, I’d recommend aiming for 5,000-7,000 steps performed at an elevated or brisk pace," Laidler says. Does walking 10,000 steps a day really help you lose weight? (3) Aiming to hit that level of intensity may be more important for burning fat than how far or how long you walk. Taking a 30-minute walk a few times a week is a great place to start. If you can, aim for 300 minutes of exercise a week. The AHA recommends that these activities are spread throughout the week and that two of your exercise days should include muscle-strengthening activities (resistance training). Walking may help improve your mental health. Muscle mass naturally requires and burns more energy, so building and maintaining lean muscle may help increase your BMR and TDEE. Strength training, HIIT, and structured cardio exercise will all boost your TDEE. You could lift weights, use exercise bands or do pushups.You will start by walking 1 to 2 miles a day – that’s 20 to 40 minutes of exercise.If you can, aim for 300 minutes of exercise a week.Walk 1 mile and see how much your time has improved!This post about not losing weight walking explains all about inflammation in your muscle fibers and increased muscle glycogen.And pounds lost through boosting your activity level consist almost entirely of fat, not muscle.“On a treadmill, you can walk three miles per hour at an elevation that equals a steep hill,” notes Wall.For instance, "Walk every day for 30 minutes" is an action goal. “Walk longer or walk faster. “On the flip side, the vast majority of people are going to enjoy a 20-minute walk in the neighborhood more than they are on the treadmill.” “On a treadmill, you can walk three miles per hour at an elevation that equals a steep hill,” notes Wall. The answer depends on your fitness level. Lauryn Higgins is a freelance journalist whose work focuses primarily on public health. Currently residing in Charleston, South Carolina, Emily enjoys instructing barre, surfing, and long walks on the beach with her miniature Dachshund, Gertrude. Emily Shiffer has worked as a writer for over 10 years, covering everything from health and wellness to entertainment and celebrities. A superset is when you do two exercises back to back, taking little to no rest in between moves. All the strength workouts in this plan should be performed as supersets. They might dip a toe in the other's arena, but they don't always stick to a truly balanced workout plan that incorporates strength and cardio evenly. Plus, it benefits your heart health and cholesterol, helps prevent cancer and diabetes, and also gives you the energy and endurance you need to do things like play with your kids or explore a new city on vacation. Instead, try to keep your daily movement up during the day (take regular breaks to stretch your legs, walk while on the phone, work standing up... you know the drill). Add a weighted rucksack (start with 5–10kg) and walk for 30–45 minutes. Increasing our daily movement (through an activity we can perform for a sustained period, like walking) is a great way to increase daily calorie expenditure. Talk to your healthcare professional if you have concerns about your weight loss programme. “If you have an effective walking program and you’re paying attention to nutrition, you’re going to see weight loss all around your body, not just one spot,” he says. “A walking plan for weight loss typically includes a mix of walking speeds and terrains to keep the exercise challenging,” says Jo. If you’re already walking as part of a regular exercise routine, aim for 250 minutes per week and increase the volume and intensity of your walks (see tips, below). Before you start the challenge, consulting your doctor is essential, particularly if you have any underlying health conditions. You can increase or decrease the duration and intensity of your walks as required. However, don’t be afraid to customize your routine according to your fitness level and goals. It’s attainable and realistic, as it fits into most people’s daily schedules and doesn’t require any special skills or equipment. The walking challenge uses three different walking paces – slow, moderate, and fast.The only thing you need to do if you want to lose weight and get into shape, is to be consistent.Normally rest days are important in an exercise schedule to give your body a chance to recover and let your muscles repair and rebuild.This positive impact of self-selected music could help people to better maintain the quality and beneficial impact of their exercise sessions,” explains Dr. Shaun Phillips of the University of Edinburgh’s Moray House School of Education and Sport.Walking is one of the most effective and accessible forms of exercise for weight loss.The Fitbit app is a great choice if you’re looking to gather data about your daily activity.This will all help your walking for weight loss advancement.Get the latest in health news delivered to your inbox! This helps to burn more calories and continue building stamina. You should aim to do your walks at a brisk pace. Considering that research focused on running, which is of course more strenuous than walking, there’s ample reason to believe music can help with walking performance and consistency as well. Across the board subjects were able to overcome their mental fatigue and run at their usual pace if they were allowed to listen to music. Plenty of research suggests music can help us overcome fatigue, exercise longer, and enjoy movement more. The University of Pittsburgh Medical Center says that you can spot fad diets very quickly because they usually promise great results with little or no physical effort.To improve your health further, 300 minutes of moderate-intensity exercise should be a priority.Walking is also a weight-bearing exercise that improves bone strength and the surrounding joints through a process called bone loading.This can cause the body to burn less energy and also increase the craving for sugary or fatty snacks.Two dumbbells, three exercises, and 10 minutesRegular walking can also help maintain a healthy weight, prevent chronic diseases, and improve overall well-being (2).And any type of exercise benefits your mental health and mood.To reach 250 calories, that would be around minutes of walking each day .Combine your walking for weight loss program with good nutrition and you’ll see a big change in your health and fitness. Most people fall asleep within 10 to 20 minutes, but if your experience is different, adjusting your sleep schedule may help It can, but it isn’t sustainable, lacks nutritional balance and you’ll likely regain weight as soon as you start eating adult foods again Fat exits your body in your breath, pee and sweat Losing weight isn’t rocket science. If you are insulin resistant, reducing your calories and increasing your exercise may not help you lose weight like it would in someone who is not insulin resistant. Going hard all the time is not a recipe for optimal health, and your body will eventually shut down, or you won’t feel motivated to stick with your exercise plan. If you’re wanting to build lean muscle mass and lose unwanted body fat, you need resistance training, cardiovascular exercise, and proper nutrition. This happens when 80% of weight loss comes from making healthy changes to your diet, and the remaining 20% comes from being physically active. To reach 250 calories, that would be around minutes of walking each day . And yes, it is possible to lose weight in less than 10,000 steps a day. Or start with this 6-week walking exercise plan. If it’s too much and you’re waking up tired and sore, revert to minutes of easy walking a day until you feel fit enough to continue the challenge. Walking is a weight-bearing exercise that engages your glutes, leg muscles, and core. In addition to resistance training, walking will help to use and strengthen your muscles. The number of calories you burn is not an exact science, but thinking of it as the energy you expend may be more helpful. Expending more energy gives you a higher TDEE, so when you subtract calories from that number, you’re not eating at a low or unsafe number. Your BMR refers to how many calories your body needs to sustain itself at complete rest. To improve the number of calories you burn, consider walking at a brisker pace or extending your walk. A 70-kilogram (154-pound) male walking at the same pace and incline for two miles could expect to burn more calories — roughly 200. It entirely depends on how fast you walk and your current fitness level, but a two-mile walk should roughly take 30 to 45 minutes for the average person walking at an average pace. 10,000 steps or 4 to 5 miles a day is an achievable goal for most people if they’re trying to lose weight. Burn more calories and fat with our 30 day walking routine to lose weight. Perfect for those of you wondering if you can lose weight by walking or how much walking to lose weight is needed, follow trainer Sam McGowan's walking weight loss guide to getting your steps done and dusted. If you're trying to lose weight or lose body fat, aim for 10,000 to 12,500+ steps a day. You might only be walking to the sink but it's still something.Increasing your pace, walking with light dumbbells, or walking at an incline will also contribute to burning more calories.Aiming for a higher-intensity walk may make a 30-minute walk more beneficial.Lifestyles changes will boost the effectiveness of your 30-day diet plan and also help keep the pounds off in the long-term.First, assess your current fitness level and the number of steps or amount of physical activity you’re getting.If you start feeling unwell on your diet or suffer from fatigue, dizzy spells, or lightheadedness, you should speak to your doctor.Its location features don’t feel developed enough for much more than this, but it will let you know when you’ve hit your 10,000-step goal each day.Install the app and experience the versatility first-hand!As you get fitter, your moderate walking will be at a brisk pace where you’re making a continuous effort. If you’re looking to lose weight, don’t expect it to happen in one weeks time. Transform your weight loss journey and embrace a healthier lifestyle with Walkster, the app that's guiding millions towards achieving their dream body simply through the power of walking. Yes, walking for at least 30 minutes every day can help you lose weight. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day as quoted by Mayo Clinic We have created a 21-day walking plan that can help you lose weight and get into shape. You should also ensure that you warm up before your walk and do some cool-down stretches afterward. It is thought to help lower your risk of certain chronic illnesses, improve heart health, and help strengthen your muscles and bones. Checking out the user reviews for the app you have chosen is a great way to find out how effective the app is. One study (5) concluded that there seems to be a link between walking (at a preferred speed) and cognitive performance in both children and adults. Did you know that walking can positively boost your mood… without you even realizing it? Despite all of these benefits, some days you just don’t have time to squeeze in a workout. For example, if you’re just starting, you may want to walk for just minutes and gradually work your way up. You should repeat this at least five days a week, for a total of 150 minutes per week. In addition, as you build endurance and increase the intensity of your walks, you’ll continue burning more calories. Whether it’s due to a lack of time, fitness or confidence — this big number can feel intimidating. Since then, 10,000 steps a day has remained popular because it’s easy to remember and has an impact. That happened much later when it was brought back as part of public health research in 2001. 10,000 steps a day was first used in a marketing campaign for step counters in the lead-up to the 1964 Summer Olympics in Japan . Convert activities into their equivalent step counts for walking challenges. Make protein, vegetables, and healthy fats staples on every plate and you should see results. That's ideal, since it's generally considered safe to lose one to two pounds per week. 5) Brisk walk on a flat surface every day, and you will burn off 1,050 calories by the end of the week. All you need is a good pair of walking trainers that are appropriate for trotting – don’t chance the risk of shin splints and common foot problems—and an engaging playlist or one of the latest best health podcasts. Because speeding up your stroll and walking uphill will increase your heart rate – and that’s when you begin to burn calories. 'If your goal is weight loss, I’d recommend aiming for 5,000-7,000 steps performed at an elevated or brisk pace,' Laidler says. Any amount of steps is better than none, so no stress if you have a busy day and don't manage your usual count — one study found that walking 4,400 steps a day reduced the risk of death by 41%, compared to fewer than 2,700. But, these types of quick weight-reduction diets usually result in fast and excessive weight regain.1 Therefore, you should always speak to a qualified medical professional if you need to lose a lot of weight in a month. With a foundation in fitness, food, and nutrition, Ashley covers it all including sexual health and travel topics. In my own experience, and many others who have successfully lost weight and kept it off, there is one thing that matters most – consistency. Unfortunately, this mind-set isn’t helping anyone reach their weight-loss goals. Fortunately, this isn’t true (I mean, unless you are training for a fitness competition, ironman or marathon). Remember that you're planning to change your life. You'll likely have some setbacks on your weight-loss journey.