Can I lose weight if my only exercise is walking?

Mayo Clinic dietitian Katherine Zeratsky, R.D., L.D., and colleagues answer select questions from readers.

Consuming fewer calories is often the most effective way to lose weight. Still, an increase in physical activity is an important part of any weight-loss program. And walking is a great way to get started. For motivation, do the math:

To lose 1 pound, you must burn 3,500 calories.

If you cut 250 calories from your daily diet, you could lose that pound in about two weeks. If you add 30 minutes of brisk walking to your daily routine, you could burn another 150 calories a day. Make that 60 minutes of brisk walking and you could burn about 300 calories a day. Of course, the more you walk and the quicker the pace, the more calories you'll burn. Keep it up and you'll walk your way to a healthy weight. Better yet, walking can help you keep the weight off for good.