Burn Fat Fast: The Ultimate Hiking Guide for Weight Loss and Fitness

Hiking is an excellent way to exercise while enjoying the great outdoors. It's a form of nature therapy, allowing you to soak in the beauty of nature while benefiting your mental health. It can even teach you about endurance and motivation, permitting you the opportunity to push through a straightforward, demanding task with the reward of self-empowerment. If you're trying to shed a few pounds, you might wonder whether hiking is a good choice. This article explores the weight loss benefits of hiking, provides practical tips for incorporating it into your routine, and highlights the numerous other health advantages it offers.

Hiking vs. Walking: Which is Better for Weight Loss?

When it comes to weight loss, both hiking and walking have their merits. A brisk walk through your neighborhood, soaking in the sights and sounds of your local park, can be a great way to get moving. However, hiking offers a unique adventure that takes you into the heart of nature, giving your mind and body a much-needed break from the daily grind.

Hiking: The Calorie-Burning Adventure

Hiking isn’t just a workout; it’s an adventure. Navigating uneven ground, climbing over rocks, and balancing on rugged trails engages multiple muscle groups, providing a fantastic full-body workout. Hiking combines aerobic and anaerobic exercise, promoting fat loss and muscle building. This form of exercise typically involves longer distances and durations than your average walk, leading to a higher calorie burn.

One of the best-kept secrets about hiking is its natural interval-style workout. As you tackle different terrains and elevations, you go through periods of intense effort followed by easier stretches. This can boost your metabolism and help you burn more calories.

Walking: The Accessible Exercise

Walking is one of the easiest and most accessible forms of exercise, perfect for people of all fitness levels. Regular walking helps improve cardiovascular health, boosts metabolism, and enhances mental well-being. For weight loss, picking up the pace to a brisk walk can really elevate your heart rate, encouraging your body to burn more calories. Plus, walking can be a great social activity.

Read also: Comprehensive Hiking Guide

To kick things up a notch, try varying your walking routine. Add some intensity with weighted walks or trekking poles, or find a route with inclines to challenge your muscles. Interval walks, where you alternate between fast and slow paces, can boost your workout.

Calorie Comparison

When comparing the calorie-burning potential of hiking and walking, the intensity of the activity plays a crucial role. According to Harvard Health Publishing, a person weighing 155 pounds can burn approximately 216 calories per half-hour hiking, compared to about 133 calories per half-hour walking at a brisk pace of 3.5 mph. However, walking’s accessibility and ease mean it can be performed more frequently and for longer periods, potentially leading to a greater overall calorie burn over time and helping keep you consistent in your workout efforts. Walking can be easily adjusted to fit different fitness levels and schedules, allowing for a higher total weekly activity level.

For the best results, incorporate both walking and hiking into your fitness routine. Aim for two to four walks a week, and when you have the time and opportunity, head out to the trails for a more strenuous, nature-filled session with hiking.

Is Hiking Effective for Weight Loss?

Yes, hiking is an effective way to burn calories. It's low-impact, easy on the joints, and gives you wonderful exercise. Hiking is a form of cardio exercise, which means it's a rhythmic activity that aims to pump your heart up to the specific heart rate zone ideal for burning fat-around 70%-80% of your maximum heart rate. Other examples include jogging or squat jumps. Unlike those exercises, however, hiking is low-impact. This makes it easier to do longer sessions of hiking than you would with more intense exercises, and you'll be able to recover quicker.

Calorie Burn

Hiking is a highly beneficial physical activity that can help you burn calories. The number of calories you burn depends on factors like your weight and the steepness of the trail. Hiking is an excellent way to stay physically active while enjoying the sights and sounds of nature.

The total calories you burn hiking depends mainly on your body weight and the trail grade. Choosing a trail with a higher grade increases the number of calories burned per hour. This table estimates the number of calories burned per hour based on body weight and trail grade at an average walking speed of 2.9 to 3.5 miles per hour (mph) - that’s 4.7 to 5.6 kilometers per hour (kph):

Body Weight (lbs)	Trail Grade 1-5%	Trail Grade 6-15%
125	290	360
155	360	440
185	430	530
215	500	620

A grade of 1% to 5% is mild, while 6% to 15% ranges from medium to steep. Some trails may have a grade as high as 35%, which would burn even more calories.

Hiking vs. Other Activities

While some walking terrain may be hilly, it’s generally flat. Thus, you’re likely to burn fewer calories when walking - even at a brisk pace - than when hiking. Hiking burns more calories because trails are generally steeper and more uneven than walking paths, neighborhood roads, or sidewalks. Still, if you don’t have access to trails, walking on steep sidewalks may be comparable to hiking.

Like walking, running tends to occur on mostly flat terrain. The calories you burn depend on your body weight and running speed, among other factors. As you can see, running burns roughly double the calories as hiking per half an hour. Still, keep in mind that many people hike for longer periods than they run. Thus, a hike’s total calories burned may be comparable to - or even higher than - a run’s.

Tips for Hiking to Maximize Weight Loss

To make the most of hiking for weight loss, consider these tips:

Find a beginner-friendly trail: Since you're gearing up to lose weight, you might be tempted to pick the most arduous trail you can think of. Don't fall into that trap. If you're a beginner, select a route that's under 5 miles and isn't too steep. Most of the weight you lose will come from the distance you cover rather than the strenuousness of the trek, and you'll want your first few hikes to be achievable and enjoyable.
Get the essential equipment: Most of the essentials are things you'll already have at home. Wear long sleeves and long pants, preferably made of moisture-wicking material, to protect you from the elements while keeping you from getting soaked in your sweat. You can get away with a good pair of sneakers for shoes, but be prepared to get them wet or muddy. Finally, bring a sturdy backpack to store your extra clothing layers, snacks, and water. To boost your weight loss efforts, you can add more pounds to your backpack.
Set sustainable goals: Since losing weight requires significant lifestyle adjustments, staying motivated to reach your goals can be challenging. To maintain your motivation for weight loss, choosing a sustainable approach will make it easier to continue your weight loss efforts in the long term. Hiking can help with that. It's a low-intensity activity that allows you to set your own pace-so aside from finding beginner-friendly trails, you can start with short 30-minute hikes before working your way up to longer and more strenuous sessions. You can also start hiking as infrequently as once a month and gradually trek more often. An example of a realistic goal could be losing 5% of your body weight within 6 months of hiking.
Personalize your hike: Different aspects of the trek appeal to different hikers, so schedule time in your itinerary to enjoy the parts of it that you love. For example, if you enjoy bird-watching, give yourself plenty of time to take out your binoculars and observe different birds in their habitats. Research and hunt down specific orchids if that's what you like doing.
Leverage slopes: Hiking in itself will help you lose weight-you can burn up to 250 calories per hour if you walk at a pace of 2.5 miles an hour. You can further accentuate this by leveraging the slopes and inclines on your trails. Try hiking uphill as fast as you can. Hiking isn't a race, but exerting yourself every so often can help you burn more calories. You can also control your movements as you walk downhill to activate your muscle groups and lessen the impact on your joints.
Do exercises while hiking: If you really want to level up your weight loss regime during hiking, you can build upon the energetic momentum and incorporate mini-workouts during certain points in the trail. It's up to you to choose the specific stopping point-it can be if you happen upon a clearing or when you reach a particular mile. Then, you can do a few lunges and push-ups or even practice a peaceful round of yoga to burn off some fat.
Choose a good pair of hiking poles: Hiking poles can engage your upper body muscles, increasing the overall intensity of your hike and helping you burn more calories. These can help anybody on their hike - whether it’s your goal to lose weight or simply get fit - especially when navigating uneven terrain.
Plan regular hikes: Although even one hike a week can help you lose weight, you should aim to hike at least three times a week to create a consistent exercise routine that promotes weight loss. Of course, the possibility of this depends on your individual schedule.
Incorporate other forms of exercise: Add other activities to your exercise routine on the days you’re unable to hike.
Hike at the right pace: Keep a brisk and steady pace to maintain an elevated heart rate, which helps burn more calories. Use a fitness tracker to monitor your pace and heart rate to ensure you get the most out of your hiking and are doing it in a safe manner.

Additional Health Benefits of Hiking

Beyond weight loss, hiking offers a wide range of physical and mental health benefits:

Lowering blood pressure: Hiking is a form of aerobic exercise that increases your heart rate and improves circulation in the body. Regular physical activity like hiking also strengthens the heart, helping it to pump blood more efficiently. This can lower blood pressure over time.
Reducing your risk of heart disease: The workout you get while hiking can help reduce your risk of developing heart disease. Regular aerobic exercises, like hiking, improve the heart’s efficiency in pumping blood, which helps protect against heart disease. Hiking can also improve cholesterol levels by raising the amount of good cholesterol - high-density lipoprotein (HDL) in the body. It lowers the amount of bad cholesterol - low-density lipoprotein (LDL) in the blood. Balanced cholesterol levels decrease plaque buildup in the arteries, lowering the chances of heart disease.
Lowering the risk of diabetes: Regular hikes can enhance a mechanism in the body called insulin sensitivity. This means your body’s cells are more responsive to insulin, allowing for better blood sugar regulation. Improved insulin sensitivity reduces the risk of developing insulin resistance, which can lead to type 2 diabetes. Losing weight through hiking can also help reduce the risk of developing diabetes, as being overweight or obese can lead to this condition. Finally, hiking builds strong muscles, and increased muscle mass improves glucose uptake by the muscles, which helps to lower blood sugar levels and the risk of diabetes.
Reducing depression and anxiety: Physical activities like hiking stimulate the release of natural chemicals like endorphins in the brain. Endorphins promote feelings of happiness and can reduce sensations of pain. This can help alleviate symptoms of depression and anxiety. Exercise also reduces the stress hormones in the body, such as adrenaline and cortisol. Lowering these hormones can help reduce anxiety and improve your mood. Hiking with friends, family, or groups provides social interaction and support, which can be crucial for individuals living with depression and anxiety. Social connections can provide a sense of belonging and reduce feelings of isolation.
Improving sleep: Hiking is a sustained physical activity that helps tire the body out. This physical exertion increases the body’s need for restorative sleep, making it easier to fall and stay asleep at night. Regular physical activity also helps to reset the body’s internal clock, known as circadian rhythm. A well-regulated circadian rhythm promotes a consistent sleep-wake cycle, leading to better sleep patterns. Hiking can improve the quality of your sleep by increasing the amount of deep sleep you get. Deep sleep is the most restorative phase that leaves you feeling well-rested and rejuvenated the next morning.
Building strong muscles: Hiking works a wide range of muscles, particularly in the legs. Hiking on uneven terrain engages the core muscles that you need for stability and balance. This helps to strengthen your muscles. The varying inclines and declines of hiking trails engage different muscle groups, making them work harder. For example, hiking uphill strengthens the glutes and calves, while downhill hiking engages the hamstrings and stabilizing muscles. Hiking is a weight-bearing exercise, meaning you carry your body weight as you move. This type of activity helps burn calories, and build muscle mass and strength.
Supporting bone health: Hiking is a weight-bearing exercise, which means your muscles and bones work against gravity. This type of activity stimulates bone-forming cells called osteoblasts, which help build and strengthen bones. Regular hiking can boost and preserve bone density, potentially reducing the risk of osteoporosis and fractures. The consistent impact of your feet striking the ground creates a force that promotes bone strength. Hiking also helps maintain joint health by stimulating the production of synovial fluid, which lubricates the joints. Lubricated, healthy joints support better movement and reduce the risk of joint-related issues that can affect bone health.
Improving balance: Hiking, especially on uneven terrain, engages your core muscles, which are essential for maintaining stability. This makes hiking an excellent activity for improving balance. Hiking also works the muscles in the legs, which is necessary for better support and stability, enhancing balance. Hiking often involves walking on rocks, roots, inclines, and declines. Navigating different terrains forces your body to constantly adjust, improving your ability to maintain balance on different surfaces.
Enhancing respiratory function and lung capacity: Hiking is a type of exercise that requires increased oxygen intake. This boosts the efficiency of your respiratory system, as your lungs must work harder to supply oxygen to your muscles. The physical demands of hiking strengthen the diaphragm and the muscles between the ribs - referred to as the intercostal muscles - which are essential for better breathing.
Boost your immune system: Exposing yourself to the elements is also a good way to boost your immune system.
Get Vitamin D: The early morning sun is a natural source of vitamin D. A quick hike outdoors can help increase this essential nutrient, which many people who work indoors nearly 24/7 often lack. But remember to put on sunscreen.

The Mental Benefits of Hiking

The mental benefits of hiking are equally impactful. Hiking in nature is proven to lower cortisol levels and the stress hormones, thus keeping your mind fresh. When you’re on a hike, you’re exposing yourself to fresh, clean air and nature sounds. A change of scenery is what you need if you’re suffering from artist blocks, or just any form of mental restriction during work or studying. And there’s no better way to do it than taking a hike. You can take the advantage of the adventure to birdwatch, sketch, write or even study. When you hike, you may meet new people whom you can build great relationships with. These small but essential “discoveries” are like food for your brain. Pent-up energy can cause restlessness at night. By exerting your energy on a great hike, you can fall asleep better. When you hike in nature, especially in the morning, you’re exposing yourself to natural light and air. When you hike in nature, you will feel more relaxed because your brain often associates nature with leisure time like travelling. Also, hiking gives you a sense of accomplishment. The feeling of reaching the peak or the main attraction of a hiking trail is like an instant reward you get for putting in the time and effort. There's something about hitting the trails together that brings everyone closer. Simply helping someone through tough terrains and cheering each other on can will deepn your bonds with them (and maybe generate some new inside jokes along the way). Besides the physical and mental benefits, hiking often lets you learn about the flora and fauna, which in turn bring about a sense of wonder and appreciation for the beauty of the world. Away from the ordinary, just like when travelling, you will see things in a new light. You’ll appreciate life's simpler pleasures, whether it is standing atop a mountain or sharing a drink with your hiking mates.

Important Considerations

While hiking is a fantastic activity, it's essential to approach it with awareness and moderation:

Terrain and Distance: Most hikers with experience can explore a distance of 8 to 10 miles (12 kilometers to 16 kilometers) at moderate speed. The terrain of the trail matters: some trails just have flat and even walkways, while some have steep and slippery hills.
Rest and Recovery: It’s generally not healthy to do any form of exercise repeatedly every day. There should always be breaks as well as a diverse routine. This is because muscles need to recover. Hiking targets majorly your lower body. If you hike every single day, you might neglect working on the upper half of your body, leading to unproportionate gains. Just because it’s not recommended to hike every day, it doesn’t mean you should stop working out entirely. Consider building a diverse workout routine that consists of both low and high-impact exercises.
Balanced Diet: Hiking does not automatically mean you will lose weight. It’s weight loss and body toning that’s achieved through combining hiking and a healthy diet that can help you lose belly fat.

Hiking: Not Just About Weight Loss

It's crucial to remember that hiking is about more than just weight loss. It’s a precious privilege and an opportunity for wild adventure. It’s a container for profound realizations, deep belly-laughs, and life-changing connection with a world beyond the ordinary. If you want to revel in that experience-and I mean really revel in it-you need to be present, fueled, and ready for anything. Plus, it’s supposed to be fun. So, bring the extra snacks. Eat the Nutella out of the jar. Have a Snickers before bed. You don’t need to eat the exact perfect right amount, and you don’t need to come home lighter than you left. Your body does amazing things for you, and eating more than you “need” just means you’re giving it a little extra buffer to protect it against injury and help it recover for another day of adventure. So don’t overthink it. And don’t compare your body to a body it’s not.

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