根据“控制胆固醇”，经常快走有助于减肥。The book, by well-known heart surgeon Dr. Kenneth Cooper, defines brisk walking as 3.2 mph. "The Well Adult" book defines 3.75 mph as the brisk-walking speed, and the State of Wisconsin's "Calories Burned Per Hour" standards define walking 4 mph as a "very brisk pace." Regardless of the definition, you can lose more weight by walking briskly than by walking slowly.
长期的减肥
快速减肥是非常困难的，因为你必须燃烧3500卡路里才能减掉一磅，你需要每天吃1600到2400卡路里才能有能量去锻炼，默克医学信息手册报告说。然而，根据《美国临床营养学杂志》2008年12月3日的一篇文章，步行是一种极好的减肥运动，因为多年来经常步行的人比不步行的人平均体重要轻18磅。
短期减肥
根据《健康的成年人》(The Well Adult)一书的定义，快步行走每小时可消耗300卡路里，慢走每小时可消耗210卡路里。《健康的成年人》将“轻快”定义为每小时3.75英里，“缓慢”定义为每小时2.5英里。在室内或室外散步可以帮助你减肥，因为“控制胆固醇”报告称，年轻男性每天以3.2英里每小时的速度快走90分钟，每周五天在跑步机上“仅仅几个月”，每个人都减掉了超过12磅的体重。
更好的姿势
根据《行走完全指南》一书，如果你改善你的步行技术，你将减少更多的体重，这样你就“提高了你的步行速度”。"Faster walking starts with sound posture," writes author Mark Fenton. Your posture should be as upright as possible as long as you're comfortable because "you'll keep your rib cage open for easier breathing." An arch in your lower back, a forward lean in your hips and a slouch in your shoulders all cause you to walk slower, Fenton writes.
更快的步骤
如果你的步伐更快，你会减重更多，走得更快。芬顿写道，你应该专注于快速的步伐，而不是更长的步伐，因为当你的步伐变得更快时，你的步伐会“自然地变长”。你还应该计算你的步数——试着每分钟走135到150步，试着让你的脚“实际上在你脚下，而不是在你前面”着地。
快速武器
当你快速移动你的手臂时，你可以最大限度地提高你的速度和减轻体重。"The arms and legs will always move in synchrony, and faster arms will make faster legs," writes Fenton. The author's tips for moving your arms rapidly include bending your arms at, but not more than, a right angle; not bending your elbows; and moving your hands from waist level when your arms are behind you to chest level as your arms are in front of you.