Many of us are looking for effective ways to lose weight, and hiking is often considered as an option. But the question remains: does hiking really help you lose weight? Is it a complete solution for shedding kilos or simply an addition to a fitness programme? Here are some key points to understand how hiking can contribute to weight loss and how to incorporate it effectively into your routine.
How does weight loss work?
Before answering the question of whether hiking can help you lose weight, it's 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 is ultimately a question of 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 won't be enough on its own. If you continue eating calorie-dense 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 weight loss.
Hiking: wide-ranging health benefits
Hiking is a physical activity accessible to everyone, with many health benefits beyond simply losing weight. Unlike other sports that may require a certain technique or preparation, hiking is a simple exercise that requires nothing more than a good pair of shoes and a backpack. This sport is particularly well suited to overweight or beginner athletes 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 strain on the joints. It is also an ideal activity for building muscle, improving endurance and burning calories while exploring the outdoors. 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 expenditure 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 the difficulty of the terrain and the weight of the backpack. Flat, easy terrain will use less energy than a rugged 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 it comes to the metabolic impact of hiking, a useful unit for measuring exercise intensity is the MET (Metabolic Equivalent of Task). This measure allows you to compare the energy expenditure of an activity against rest. When hiking, particularly with a backpack, the MET value is around 7. This means you burn 7 times more calories hiking than at rest. To put that in perspective, this figure is similar to activities such as rowing or stepping at a moderate pace.
Hiking: a weight-loss ally… But not on its own
Although 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 to not underestimate the role of diet. Hiking can increase your appetite, and this can easily lead to calorie overconsumption if you're not careful about what you eat after your efforts.
For example, after a good long hiking session lasting several hours, it's tempting to reward yourself with calorie-rich meals such as fatty sandwiches, sugary drinks or hearty dishes. However, this dietary compensation risks wiping out the calories burned during the effort and slowing your weight-loss progress.
What's more, some cereal bars or energy drinks consumed while hiking can be very high in calories, even if they are convenient. To lose weight, it is therefore essential to manage calorie intake, even on mountain outings.
Maximising the weight-loss benefits of hiking
For hiking to be truly effective for weight loss, it's important to follow a few simple tips:
- Go for longer outings: The longer your hike, the more calories you'll burn. Aim for hikes of at least 2 to 3 hours for a noticeable effect.
- Vary the terrain: Challenging trails with steep climbs or varied surfaces (rocks, mud) increase the intensity of the effort and energy expenditure.
- Pick up the pace: Increasing your walking speed or adding some uphill effort 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. It can make a big difference.
- Hike regularly: To lose weight, it is essential to go 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 the outdoors. However, for weight loss to be effective, you need to combine physical activity with a healthy diet tailored to your needs. This will deliver more lasting, beneficial results for your health.
