{"id":44633,"date":"2026-02-13T14:47:02","date_gmt":"2026-02-13T14:47:02","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=44633"},"modified":"2026-02-28T07:52:49","modified_gmt":"2026-02-28T07:52:49","slug":"how-to-lose-body-fat","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/how-to-lose-body-fat\/","title":{"rendered":"5 Walking Routines to Lose Body Fat and Burn More Calories"},"content":{"rendered":"

Trying to lose body fat and a few pounds in the process? Then you’d better step to it\u2026 literally. While you might think that you need to do tons of intense cardio or HIIT exercises to achieve these goals, walking\u2014plain and simple\u2014can help you get there with ease. \u201cWalking is often underestimated, but when done strategically, it can be a great tool for effective and sustainable fat loss and weight loss<\/a>,\u201d says Dani Dominguez, MS, RDN<\/a>, founder of SunBright Wellness<\/a>.<\/p>\n\n\n

Jessica Brantley-Lopez, MBA, RDN, owner of The Eat Well Studio<\/a>, also gives the green light to walking for weight loss<\/a>. She says that walking\u2014which can vary between light to moderate intensity\u2014can help you feel energized and keep cortisol<\/a> and blood sugar levels in balance. Plus, it \u201ccontributes to your daily energy expenditure\u2014or, in basic terms, calories burned\u2014 to promote weight loss,\u201d she says.<\/p>\n\n\n

Need some inspo in your quest to lose body fat and manage your weight? Look no further. Here, the experts share 5 ways you can approach walking to inch closer to your goals.<\/p>\n\n\n\n

\"how<\/figure>\n\n\n

1. Morning \u201cCircadian\u201d Walking<\/h2>\n\n\n

To start your day off on the right foot, hit the pavement for 20 to 30 minutes within an hour of waking. Paired with light movement, \u201cthis morning sunlight exposure<\/a> suppresses melatonin, the sleep<\/a> hormone, and can regulate the body\u2019s 24-hour biological clock, which plays a major role in metabolism,\u201d says Dominguez. \u201cCircadian alignment improves sleep, which then makes appetite regulation easier throughout the day and aligns with fat loss.\u201d<\/p>\n\n\n

But that\u2019s not all. Dominguez goes on to share that morning movement also improves insulin sensitivity, which stabilizes blood sugar and can reduce afternoon cravings. All things considered, she likens morning walks to \u201csetting your metabolic thermostat\u201d to set up your day for success.<\/p>\n\n\n

2. Incline Walking<\/h2>\n\n\n

Whether on a treadmill or a hiking trail, incline walking is a fun and challenging way to level up your walks\u2014not to mention burn hundreds of calories and lose fat in the process.<\/p>\n\n\n

\u201cIncline walking helps engage and strengthen more muscle, leading to more calories burned,\u201d says Brantley-Lopez. Still, it remains a low-impact exercise, making it accessible to most and more beginner-friendly than more intense forms of cardio.<\/p>\n\n\n

The 12-3-30<\/a> FitTok trend\u2014which entails walking at a treadmill incline of 12 and a pace of 3 miles per hour for 30 minutes\u2014is still going strong years after its debut. People (myself included) swear by it to complement strength training and feel more fit and toned. However, you can always modify your incline walking routine to make it work for you. For instance, I also like to do intervals that vary walking speed and incline to keep my body guessing and break up the monotony of walking at one pace. I\u2019m also never one to pass up the opportunity to hike, which presents its own set of additional mind-body benefits<\/a> on top of burning fat.<\/p>\n\n\n

3. Rucking<\/h2>\n\n\n

Also known as weighted walking, rucking entails carrying extra weight, often via a weighted vest or a backpack. (Per Dominguez, the weight should clock in at 5 to 20 percent of your body weight.) Dominguez says she loves rucking since it provides a 2-in-1 opportunity for resistance and cardiovascular training, minus the joint stress associated with running. Better yet, rucking can help you lose body fat and extra pounds.<\/p>\n\n\n

\u201cAdding the load increases energy expenditure and lean mass, and can also reduce fat mass,\u201d says Dominguez. \u201cThis method raises heart rate and calorie expenditure while recruiting more muscle fibers to stabilize the body under this extra weight.\u201d<\/p>\n\n\n

4. 8,000 to 10,000 Steps Per Day<\/h2>\n\n\n\n
\"how<\/figure>\n\n\n

Counting steps\u2014via a wearable or even your phone\u2014is among the most popular ways to keep your walking goals in check. You\u2019ve likely heard 10,000 steps per day cited the golden rule for overall health, and it\u2019s one that Brantley-Lopez champions. (She also recommends aiming for 3 to 4 weeks of continuous, steady-paced walking for 30 minutes.) However, you can also achieve discernible health benefits\u2014and even lower your risk of premature death<\/a>\u2014at a lower benchmark of 8,000 steps.<\/p>\n\n\n

Reaching either step count on all (or most) days will ensure that you\u2019re staying active and burning calories on the regular.<\/p>\n\n\n

Note:<\/strong> When it comes to weight loss, Dominguez says there\u2019s no true magic number of steps to aim for. Instead, she takes cues from the Centers for Disease Control and Prevention (CDC), which recommends<\/a> 150 to 300 minutes of moderate-intensity training\u2014like brisk walks\u2014per week. In case you prefer to follow these guidelines not only to lose fat but to support overall well-being, Dominguez advises aiming for around five 30-minute walks spread throughout the week, especially if walking\u2019s your sole modality for cardio. (Remember: Chances are you\u2019ll up the step count simply by going about your daily life, so don\u2019t worry about aiming for the lower end of this recommendation with your dedicated walks.)<\/p>\n\n\n

5. Walking After Meals<\/h2>\n\n\n

Last but not least, Dominguez recommends taking a 5 to 10 minute walk right after eating a meal to counteract the rise of glucose in the bloodstream. \u201cWalking activates muscles and helps pull glucose into muscle, acting like a sponge, to use as energy,\u201d she says. \u201cThe benefit of this is that it reduces the insulin response that normally occurs following a meal, and studies suggest that lower insulin can be associated with weight loss.\u201d<\/p>\n\n\n

Taking a short walk around your house, the office, or the block after each meal is a simple yet effective addition to your wellness routine. It\u2019ll complement your longer walks and contribute to your daily step count with ease.<\/p>\n\n\n

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Build Your Supplement Routine<\/div>\n\t\t\n\t\t\t\tTake The HUM Quiz<\/a>\n\t\t<\/div>\n\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Trying to lose body fat and a few pounds in the process? Then you’d better step to it\u2026 literally. While you might think that you need to do tons of intense cardio or HIIT exercises to achieve these goals, walking\u2014plain and simple\u2014can help you get there with ease. \u201cWalking is often underestimated, but when done […]<\/p>\n","protected":false},"author":33,"featured_media":44643,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[813,814],"tags":[863,617,164,212],"coauthors":[21958],"class_list":["post-44633","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","category-weight","tag-healthy-habits","tag-mental-health","tag-self-care","tag-weight-loss"],"acf":[],"yoast_head":"\n5 Walking Routines to Lose Body Fat and Burn More Calories | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Want to know how to lose body fat? 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