On March 27, Dr. Kunal Sood, a physician specializing in anesthesiology and interventional pain medicine, posed a question to his Instagram followers: “Do you walk frequently?” He subsequently emphasized that both running and walking can be beneficial for weight loss; however, the optimal option varies based on personal circumstances, objectives, and preferences.

Walking vs running for weight loss: a comparison

He responded to a video on weight loss by Mandy Ansari, a content creator from New York who gave birth in January 2025. In her video, she stated, “People frequently inquire about the quickest way to slim down for an event happening in a week; my answer is quite straightforward: aim for 8,000 to 10,000 steps daily, without exception.”

Dr. Sood remarked, “This illustrates why walking may enable some individuals to burn fat more efficiently than running. During running, which is a high-intensity exercise, the body primarily relies on carbohydrates for energy. Additionally, running elevates cortisol levels, prompting the body to seek to replenish carbohydrates afterward. This increase in cortisol can lead to heightened cravings for carbs. Therefore, while running may burn more calories, it can also make some individuals feel hungrier, complicating the pursuit of a calorie deficit.”

He further noted, “The benefits of walking include its low intensity, which does not trigger hunger, while still allowing for calorie burning, thus facilitating the achievement of a calorie deficit.”

In summary, Dr. Sood concluded, “Running does offer other benefits, such as potential improvements in mental health for some individuals; in such cases, running may be the preferable choice. However, the key takeaway from this video is that when focusing solely on fat loss, some individuals may find that walking leads to quicker results.”

More weight loss tips

Ultimately, the most effective option for weight loss between running and walking is the one that you find enjoyable, can maintain consistently, and integrates well with a healthy lifestyle. It is important to note that exercise alone will not suffice for weight loss; it should be paired with a nutritious and balanced diet.

If you are seeking a fresh approach to weight loss, consider incorporating stair-climbing into your regular exercise routine, or simply adding a few flights each day. This activity is easily accessible and studies indicate that it is more effective than walking on flat surfaces. Click here to discover more about how stair-climbing can accelerate calorie burning.

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