The study was conducted over the course of 12 weeks and included 82 overweight or obese participants. Each person ate the same "energy-restricted diet," which was based on their individual weight and resting energy expenditure. From there, the group of people were split into two. Half of the participants engaged in a "brisk walk" for thrree hours a week ("brisk" here is defined as between three and four miles per hour). The other half didn't. That was the only difference.
At the end of the study, the participants who walked lost on average a little over 19 lbs, while the participants who didn't walk only lost an average of a little over 15 lbs). There was also a huge difference in the average fat mass. Those who walked had significantly less fat mass than those who didn't. (In other words, their waist circumference and body dimensions were smaller, on average, than the group who didn't walk).
These are major findings for anyone who is trying to lose weight. Even just three hours of walking per week can significantly boost weight loss. But the results went beyond weight to include increased cardiovascular and metabolic health. Those who walked for roughly three hours a week showed less cholesterol and insulin in later blood tests.
