How Much to Walk Based on BMI to Lose Weight

Understanding BMI and What It Means

Body mass index (BMI) is a common measurement used to determine if someone is at a healthy weight. It calculates your weight-to-height ratio to estimate total body fat. A high BMI could indicate increased risk for various health issues.

How BMI Relates to Health

Carrying excess weight impacts nearly every body system over time, raising chances for concerning conditions like heart disease, type 2 diabetes, high blood pressure, stroke, and certain cancers. That’s why getting BMI into a healthy range if it is elevated can be critical.

Beyond just a number on a chart, BMI gives insight into how lifestyle habits relate to your health and what steps may be needed to get on track.

Calculating Your BMI

Determining your BMI requires only two measurements:

Your current weight in pounds
Your height in inches or meters

Then, you can manually calculate your BMI using one of the following formulas:

English Formula
BMI = (Weight in Pounds / (Height in inches x Height in inches) ) x 703 Metric Formula
BMI = Weight in Kilograms / (Height in Meters x Height in Meters)

Or use an online BMI calculator tool to determine your score quickly. In general, a BMI:

Below 18.5 is underweight
Between 18.5 and 24.9 is healthy
Between 25 and 29.9 is overweight
Over 30 is obese

How Walking Can Help Lower BMI

Getting daily physical activity checks off two key boxes for losing excess weight – it burns calories and builds metabolism-boosting muscle. And walking is one of the simplest, yet effective forms of exercise. When combined with proper portion control, increasing your steps can help lower BMI into the healthy zone.

Calorie-Burning Power of Walking

The calories you can burn walking depends on your weight, pace, terrain, and time spent. For instance, a 150-pound person walking at a moderate pace might burn around 167 calories per 30 minutes. So if they took a brisk 60-minute walk, they would torch over 300 calories.

While that represents just a small snack, the calories burned walking add up significantly over a week or month when you turn it into a consistent habit.

How Much You Should Walk Based on BMI

Most experts recommend adults get at least 150 minutes per week of moderate aerobic activity to maintain health. Additional benefits can come from exceeding this. Use your current BMI to determine an appropriate walking goal:

If BMI is greater than 25 (overweight/obese):

Aim for 300 minutes of brisk walking per week to promote weight loss.
For example, walk 60 minutes five days weekly.

If BMI is under 25 (healthy):

Aim for 150 minutes of moderate walking per week to maintain your weight.
For example, walk 30 minutes five days weekly.

This provides sustainable, effective goals tailored to your present body weight and health. Consistently exceeding 300 minutes per week promotes even faster weight loss results.

9 Steps to Improve Your BMI

Reaching and sustaining a healthy BMI involves small changes that add up. Follow these research-backed steps to help get your number down:

Talk to your doctor – Discuss weight loss goals and plans to ensure safety and appropriateness.
Calculate calories needed – This gives a target to guide eating based on your health profile without extreme restriction.
Fill up on low calorie foods - Emphasize fruits, veggies, whole grains, beans and lentils. They provide volume and nutrients.
Portion control – Use a small plate and serve sizes match your calorie target, especially with higher calorie foods.
Walk after eating – Taking even a 15-minute walk after a meal helps stabilize blood sugar and metabolism.
Enjoy muscle-building exercise – Do strength training several days a week in addition to walking to boost calorie burn.
Hydrate – Water and other unsweetened beverages promote satiety and support weight loss efforts.
Prioritize sleep - Aim for 7-9 hours per night. Quality rest regulates hormones that influence weight.
Manage stress - Uncontrolled stress drives higher cortisol which can cause weight gain.

The Power of Setting Weight Loss Goals

Define specific, measurable goals around improving eating patterns, increasing activity, and losing weight weekly or monthly. This provides concrete targets to motivate you each day.

Losing just 5-10% of your current body weight often has impressive impacts on BMI-related health indices like blood pressure, cholesterol, and blood sugar.

Picking Exercise You Enjoy

Boost your chances of sticking to regular workouts by choosing activities you like. Join a walking group, put on lively music as you stride around your neighborhood, or watch a show while using the treadmill. Move in ways that feel rewarding.

Improving More than Just BMI

Reaching a healthy BMI should not be the only goal. Stay focused on fueling your body well, managing stress, getting quality sleep, and enjoying regular workouts. Develop sustainable habits for enhanced wellbeing today and years ahead.

Supporting Long-Term Health

Crash dieting and extreme exercise plans often fail because they are unsustainable. Make small, steady changes instead. Be patient and kind with yourself in the process.

Stay mindful that lower number on the scale or BMI chart does not automatically equal better health. Pay attention to how you feel day-to-day as your best assessment.

Consulting Your Healthcare Provider

Get your doctor’s input on weight loss safety and appropriateness for your situation. They can screen for any underlying issues and may connect you with a dietitian, fitness trainer or weight management program.

Schedule regular check-ups as you work to improve your BMI. Monitoring key health signs offers valuable feedback on progress beyond the scale.

FAQs

How many calories can I expect to burn walking?

Calories burned walking depends on factors like your weight, pace, and duration. For example, walking at a moderate pace for 30 minutes burns around 150 calories for a 150-pound person.

Is walking or running better for lowering BMI?

Brisk walking and jogging/running both effectively help lower BMI. Walking is lower impact while providing similar weight loss benefits if done for an adequate duration per week.

How long will it take to see my BMI drop if I start walking regularly?

Consistency is key for BMI reduction. Walking 300 minutes per week, you can expect to potentially lose about 1 pound weekly. So you may see a 2-3 point BMI drop in a month with regular brisk walks.

Will I keep off the weight I lose from walking after I reach my BMI goal?

Sticking with consistent walking or other exercise for 150+ minutes per week along with healthy eating makes weight loss sustainable rather than temporary. Your BMI is more likely to remain stable.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.