How to Lose Weight by Walking in the Morning

Woman running outdoors in morning

Whether you've recently recovered from an injury or it's been a while since you've exercised, morning walking is a low-impact activity that helps you burn calories and build muscle, particularly if you pair it with a diet of nutritious foods in moderation. Walking regularly is far better than doing no exercise at all — and it is a gentle way to ease yourself into a regular workout routine. Talk to your doctor before you start a new workout routine, especially if you have injuries or health conditions.

Eat a nutritious breakfast or small snack before you walk, like a container of yogurt with walnuts and blueberries,or a handful of crackers with low-fat peanut butter. A balance of protein and carbohydrates fuels your body, helps prevent injury and improves stamina.

Walk for at least 30 minutes at at time, three days per week, to start. Walk as quickly as you feel comfortable; slow down if necessary. If you are unable to complete the entire walk in the morning, take a break and complete the rest of your walk in the afternoon or evening.

Eat a nutritious balance of whole grains, fresh fruit and vegetables, and lean protein for every meal. Substitute foods that are high in saturated fat, like red meat and butter, for foods that are high in polyunsaturated and monounsaturated fat, like olive oil and fish. To lose weight, you must create a calorie deficit in your body by burning more calories through physical activity than you consume on a regular basis. By consuming fewer calories and incorporating your walking workout into your routine, you may achieve this calorie deficit and lose weight.

Add intervals of speed walking or running to your morning workout as your body gets stronger. Even if you don't run the entire time, adding a few minutes of running into your routine will burn even more calories and give your muscles an extra workout.

Switch up your walking form to increase intensity and burn more calories. Try the "Groucho Walk", Dr. Martica Heaner recommends in "Fitness" magazine: Take a big step forward with your right leg and bend your knees slightly. Squeeze your butt and take a big step with your left leg, swinging it low to the ground. Bend your arms and make your hands into fists; swing your arms as you move your legs. Continue for one minute, keeping both your knees and elbows bent.


Wear walking shoes and comfortable clothing while you exercise.


Stop exercising immediately if you feel pain; consult your doctor if this pain continues.