Many of us look for effective ways to lose weight, and hiking is often considered as an option. But the question remains: does hiking actually help you lose weight? Is it a stand-alone solution for shedding kilos, or simply an addition to a fitness programme? Here are some insights into how hiking can contribute to weight loss and how to integrate it effectively into your routine.
How does weight loss work?
Before answering whether hiking can help you lose weight, it is essential to understand how weight loss works. Simply put, weight gain occurs when you consume more calories than you burn. So, to lose weight, the goal is to reverse this trend: burn more calories than you consume. It all comes down to energy balance, where you need to find the right equilibrium between calorie intake and physical activity.
Hiking can play a key role in this balance by increasing energy expenditure. However, it will not be enough on its own. If you continue eating high-calorie foods without adjusting your diet, hiking will have only a limited effect on your weight. A reduction in calorie intake and an increase in physical activity are the two levers you need to act on to achieve durable, lasting weight loss.
Hiking: wide-ranging health benefits
Hiking is a physical activity accessible to everyone, with numerous health benefits beyond simply losing weight. Unlike other sports that may require a certain level of technical skill or preparation, hiking is a straightforward exercise that only requires a good pair of shoes and a backpack. This sport is particularly well-suited to overweight or beginner individuals who want to ease back into physical activity gently and progressively.
Hiking offers several advantages: it is a low-impact activity that primarily engages the legs and cardiovascular system, without putting too much pressure on the joints. It is also an ideal activity for building muscle, improving endurance and burning calories while exploring nature. Walking through stunning landscapes can also be a source of relaxation and stress relief, a factor often linked to weight gain.
How many calories do you burn hiking?
Calorie burn while hiking varies depending on several factors, including duration of effort, walking intensity, speed, terrain and altitude. On average, a person can burn 350 to 500 calories per hour of walking, depending on terrain difficulty and backpack load. Flat, easy terrain will consume less energy than a rough mountain trail with a heavy pack.
The more intense the effort (more elevation gain, higher speed), the greater the calorie burn. For example, a mountain hike with steep gradients can burn up to 600 calories or more per hour. This figure is comparable to other moderate activities such as cycling or running at a moderate pace.
The metabolic equivalent of hiking
When discussing the impact of hiking on metabolism, a useful unit for evaluating exercise intensity is the MET (Metabolic Equivalent of Task). This measure allows us to compare the energy expenditure of an activity with that of rest. While hiking, particularly with a backpack, the MET value is approximately 7. This means you burn 7 times more calories hiking than at rest. To put that into perspective, this figure is comparable to activities such as rowing or stepping at a moderate pace.
Hiking: a weight loss ally… but not on its own
While hiking is an ideal activity for burning calories and toning the body, it is not enough on its own to lose weight. It is important not to underestimate the role of nutrition. Hiking can increase your appetite, and this can easily lead to calorie overconsumption if you are not mindful of what you eat after your exertion.
For example, after a long hiking session of several hours, it can be tempting to reward yourself with high-calorie meals such as fatty sandwiches, sugary drinks or hearty dishes. However, this dietary compensation can easily cancel out the calories burned during the effort and slow your weight loss progress.
Moreover, some energy bars or sports drinks consumed while hiking can be very high in calories, even if they are convenient. To lose weight, managing calorie intake is therefore essential, even on mountain outings.
Maximising the effects of hiking for weight loss
To make hiking truly effective as part of a weight loss plan, it is important to follow a few simple tips:
- Opt for longer outings: The longer your hike, the more calories you will burn. Aim for hikes of at least 2 to 3 hours for a noticeable effect.
- Vary your terrain: Challenging trails with steep climbs or varied surfaces (rocks, mud) increase effort intensity and energy expenditure.
- Pick up the pace: Increasing your walking speed or adding a bit of uphill intensity helps burn more calories.
- Choose the right backpack: Carry a lightweight backpack that adds a little extra weight (not too heavy) to boost energy expenditure. This can make a significant difference.
- Hike regularly: To lose weight, it is essential to practise hiking on a regular basis, at least twice a week.
- Reduce calorie intake on non-hiking days: To support weight loss, it is essential to maintain a calorie intake lower than your overall energy expenditure. A healthy, balanced diet is key.
Hiking is therefore an excellent way to increase your calorie expenditure while enjoying nature. However, for weight loss to be effective, you need to combine physical activity with a healthy diet tailored to your needs. This will lead to more durable, lasting results that benefit your overall health.
