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  • Writer's pictureDennis Romatz

How To Burn Fat & Lose Weight By Walking

Updated: Apr 5

Your complete guide to burning stored body fat by simply walking by Dennis Romatz, weight loss specialist.

Let's have a quick chat about how to burn fat & lose weight by walking. Yes, you're going to love this blog because, as you'll learn losing weight is really, very easy! My name is Dennis Romatz and as a weight loss specialist, I've been helping folks lose all the weight they want quickly by implementing sensible, exercise science based personal training.

Walking at a slow and steady pace can be an effective strategy for burning fat and achieving

weight loss goals. When walking within a comfortable intensity, typically around 60% - 70% of your maximum heart rate, your body primarily uses fat as a fuel source. This low intensity aerobic exercise stimulates the metabolism to tap into fat stores and convert them into energy. By maintaining a consistent walking routine, you create a sustained calorie deficit, which is essential for weight loss. Walking also improves cardiovascular health, boosts metabolism, and supports overall well being. Combine your walking routine with a balanced diet to optimize fat burning and achieve sustainable weight loss results.

You don't have to work intensively to lose weight!

Here's how to easily burn fat & lose weight by walking

When walking or doing any exercise at a lower heart rate, your body uses more stored fat as a fuel source. Yes! walking at a slow and steady pace burns more fat than crazy HIIT workouts! Stop working out so hard to lose weight.

Warm up and then increase your heart rate for a few minutes

We need to do a 5 minute or so warm up to get blood flowing to all extremities for better performance. Then, we want to increase your heart rate for a few minutes to oxidize fat. Stored body fat needs to first be oxidized before it can be converted into an energy source.

Then, lower your heart rate down to approximately 60% - 70% of your max heart rate.

"Truth is, you don't have to work your ass off doing HIIT to burn fat and lose weight"" – Dennis Romatz, Dennis Romatz Fitness

Monitor your heart rate

Use a heart rate monitor or wearable device to keep track of your heart rate during the walk. Ensure it stays within the desired 60% - 70% range for optimal fat burning without going too high for optimal fat burning efficiency. One of the prerequisites for my weight loss clients participating in my weight loss program or any of my personal training is to wear a heart rate strap r watch to monitor their heart rate for safe, effective fitness training.

Focus on duration to burn more fat & lose more weight

Aim for longer durations of walking rather than intensity. Start with a tolerable duration within your limits, and gradually increase the duration as you build endurance. Remember, the longer the walk, the more calories you burn in a fat usage zone. This means more weight loss. Yes, you can actually dictate how much weight you lose! Keep going...make your walks a daily healthy lifestyle habit and part of your days schedule. Consistency is the key to achieving weight loss goals.

Keep your eye on the prize

Keep going...make your walks a daily healthy lifestyle habit and part of your days schedule. Consistency is the key to achieving weight loss goals. It's important to know that losing weight is really, very easy when you consider that simply walking in the proper lower heart rate zone uses stored body fat as a fuel to, well, burn itself!


Keep your weight loss endeavors simple. There has been way too much hype about going to the gym and doing crazy high intensity cardio classes to lose weight. All that nonsense is just marketing by the gyms to get you to join their gym and then join their class. The truth s, go for a walk and lose weight. Yep. it's that simple! Please feel free to contact me if you would like to schedule your weight loss personal training. I can help you lose weight with in-person weight loss personal training or with live online personal training focused on weight loss.

Interested to learn even more? You can visit my weight loss page to find more invaluable weight loss information.

About the Author:

Dennis Romatz is the Owner and Head Personal Trainer at Dennis Romatz Fitness representing the pinnacle of excellence in personal training. You can contact Dennis to train with him in person or live online or connect with him on Facebook, Twitter, LinkedIn and Instagram.

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