From Wendy Bumgardner,
Your Guide to Walking.
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I am trying to lose weight. How much do I have to walk to lose weight?

A. For weight loss and general health, the US Surgeon General recommends: "Be physically active for at least 30 minutes (adults) or 60 minutes (children) on most days of the week." This level of activity burns approximately 150 calories, which would burn 5 pounds in 6 months. This level of exercise reduces disease risks and should be considered the minimum daily requirement, regardless of weight.

An Hour a Day, Most Days of the Week

Most weight loss programs recommend building up to an hour a day (most days of the week) of moderate physical activity. This burns approximately 300 extra calories, leading to losing 10 pounds in 6 months. This level of physical activity is also associated with even lower health risks for major diseases.

Watching What You Eat is Also Essential for Weight Loss

An extra candy bar or bag of potato chips each day will eliminate any weight loss you may hope for from exercise alone. To lose weight, you must eat fewer calories than you burn. Most people cannot estimate their calorie intake accurately unless they keep a food diary for a few days and do the totals. Weight loss success is due to eating fewer total calories than you burn off each day.
Printable Food Diary .pdf

Weight Loss Resources

• How to Walk Off Weight: Our free tutorial on walking off weight, including a weight loss walking schedule.
• Walk of Life 10-Week Program: Our free 70-day program to walk off weight. Includes a food diary, daily walking lesson, daily nutrition tip and healthy recipe.
• Calories per Day Calculator - Basal Metabolic Rate: Find out how many calories you body burns each day, so you can aim to increase the number burned or decrease the number you eat.

Source: Surgeon General's Healthy Weight Advice for Consumers
Source: CDC: The Importance of Physical Activity