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Walking: The Sneakiest Fat Loss Tool

It burns real calories, speeds up recovery, clears your head and you're already doing it. Here's how to turn walking into steady, low-effort fat loss.

Of all the fat loss tools in your kit, walking wins the award for sneakiest fat loss tool this side of the Mississippi. It burns calories, helps you recover, clears your head and pays homage to who we are and what we were designed to do: move.

It is by far my favorite form of cardio and really the only traditional type of cardio I do these days. At one point I had a streak going of 66 straight days at 10,000+ steps, and I wasn't stoppin'.

It's not about 10,000

You've probably heard about 10,000 steps a day, and that number may be a little intimidating. Luckily for you, it's not really about a specific number. The focus should simply be on increasing your daily step count little by little.

Your phone has some kind of app that's been tracking your steps whether you know it or not. Go look at your average. The idea is to raise that average over time. If you've been averaging 2,000 steps a day, let's get you to 2,500. 4,000 steps gets bumped to 4,500, and so on. Small bumps, held for a couple weeks, then bump again.

The math is quietly impressive

We'll use 10,000 steps to illustrate the point. 10,000 steps a day conservatively burns about 350 calories. On any given day, that's a nice little boost to your calorie deficit.

With consistency, it adds up to real fat loss. Over 30 days, you've burned an extra 10,500 calories. A single pound of fat is about 3,500 calories. 10,500 divided by 3,500 is 3 pounds of fat loss.

Maybe that number doesn't blow you away. But once you learn how to add steps without really noticing, it becomes the low hanging fruit of fat loss. And remember, fat loss runs on the law of averages. A few thousand extra steps a day, averaged over a month, moves the needle more than one heroic workout ever will.

One word of caution: count your steps, but don't eat back the calories your watch says you burned. Those numbers tend to run high. Let walking widen your deficit and keep your eye on your two numbers. (If you don't have those yet, get your two numbers here.)

Why it works beyond the calories

Walking creates better fat loss behaviors. It feels good. It clears your mind. Pretty soon your brain starts to associate the habit with feeling good, and you start looking for ways to keep the cycle going. Taking more steps overflows into other new habits, like making better food decisions and looking for more ways to stay active.

Walking also helps with physical recovery. As you step up your strength training, you're going to need more focus on recovery. Building new muscle happens through recovery, not through the act of working out. Walks on your off days help you feel better and come back stronger.

And here's a rule I've held for years: walk or sprint, don't jog. A brisk walk helps you recover and burns steady calories without beating up your joints or leaving you starving. If you want intensity, do short intervals. For everything else, walk.

How to get more steps without trying

Start your day with steps. This has been a game changer for me. I train clients early, and for years I lamented that I couldn't work out first thing in the morning. So I removed that excuse. Even if I only have 7 minutes, I'll go for a power walk before my first appointment. It kick starts my day mentally and squeezes in a quick 1,000 or so steps, which sets the pace for the whole day. I set my alarm about 10 minutes earlier, and the return has far outpaced the cost.

Catch up with friends and family on walks. In person or on the phone, make the best use of the time. Later in his career, Steve Jobs took almost all his meetings on walks. You'll be more energized, and it's a habit that moves you forward faster than most.

Take your calls on a walk. Same idea. If it doesn't need a screen, it can happen on foot.

Walk at your desk. If you're chained to your desk (to which I can totally relate), look into a walking pad. My wife and I have one at the house. Even cruising at about 2.5 adds up immensely.

Make the treadmill fun. If you have access to one, watch a show you love and get your steps in while you do.

Wear something that counts for you. A watch that tracks steps means you don't have to carry your phone around all day.

The minimum effective dose

If you want a simple structure to start, plan on two brisk walks a week of 30 to 60 minutes. The pace should be quick enough to work up a sweat but not leave you gasping for air. If you can find a hill or use an incline, even better. Two walks like that burn an extra 600 to 800 calories a week.

Get outside. Burn some calories. Clear your mind. Recover.

Your takeaway

Open your step app right now and find your daily average for the last week. Add 500 to it. That's your new target for the next two weeks. When it feels normal, add 500 more.