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How many miles do I need to walk to lose 2 pounds a week?

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Walking has got to be the most accessible form of exercise. You don’t need any special equipment or clothing, just a comfortable pair of shoes and away you go! It’s a great way to reach your target BMI yet it gets discounted in favor of expensive gym memberships or the popular Couch to 5K running programs.

So how does it work and how much walking for weight loss do you need to do to reach a healthy BMI?

The ideal target for weight loss is walking 5 miles a day. This will burn around 3,500 calories a week, the equivalent of one pound of excess fat. Build up to walking 5 miles a day gradually. If you have a high body mass index BMI, and you’re carrying a lot of excess weight, your calorie burn rate will be much higher. Just walking 1-2 miles a day may be enough to lose weight. You don’t need to walk 5 miles all in one go. If you’re short of time, split the distance into 2 or 3 short walks. When it comes to burning calories, walking is almost as good as running, especially if you’re walking at a fast pace. While running is a big step if you haven’t laced up your trainers since high school, most people can manage a walking for weight loss program. ✅ Skip ahead to the Fat Buster Walking Challenge or keep on reading to understand how walking can help you reduce your BMI and lose excess weight.

Can You Lose Weight Just By Walking?

Weight loss is based on building a calorie deficit. You need a deficit of 3500 calories to burn off one pound of fat. The choice is to do this by dieting or lacing up those shoes and going for a walk. In theory, diet is more important than exercise for weight loss but that’s only because it’s easy to undo some of the benefits of walking by rewarding yourself with high-calorie treats. Don’t head to a cafe for a latte and a cake after finishing your walk! Personally, I’d choose exercise any day over dieting. The recommended calorie intake for a woman is 2000 a day, (it’s 2500 for men). I’d have to cut 500 calories from my daily diet to lose one pound a week. That’s a quarter of my food intake and it’s the reason every diet I’ve ever tried has failed. It makes me too hungry. Now I’m not going to say what you eat isn’t important. It’s the biggest reason people gain weight. Most people eat more calories than they burn every day. You still need to cut out those excess calories – the donuts, M&Ms, burgers, and cakes – if you want to lose weight by walking. It’s just that the deficit you need to lose weight will come from walking. Eat a healthy diet built around whole grains, fresh fruit, vegetables, beans, and lentils, with just a few handfuls of nuts and seeds, and walking for weight loss works.

How Much Weight Can You Lose By Walking?

Losing one pound a week is a sensible target for most people. It may not sound like much but the aim is permanent weight loss. Actually burning off fat, not just losing water weight, and sticking to an eating plan you can maintain. We’ve all been on diets where the weight piles back on the minute you stop. If you have a lot of weight to lose, (your body weight is 200 lbs+), you’ll lose more than one pound per week when you first start walking for weight loss. Heavier bodies burn more calories from walking. Before you start make sure your weight loss goal is realistic and target your ideal normal weight based on your BMI.

Calculate Your Weight Loss

This guide is a rough indicator of how many calories you’ll burn per hour by walking. Most people will burn around 80 to 100 calories a mile but it depends on so many factors such as your weight, gender, physical fitness, and walking pace. Alternatively, to find out the total calories burned walking, use my calories burned walking calculator.

Estimated Calories Burned Per Hour By Walking

Weight 2.5 mph (4.0 kpg) 3.0 mph (4.8 kpg) 3.5 mph (5.6 kpg) 4.0 mph (6.4 kpg) 120 pounds (55 kg) 171 200 246 286 150 pounds (68 kg) 214 250 307 357 180 pounds (82 kg) 257 300 369 429 210 pounds (95 kg) 300 350 430 500 240 pounds (109 kg) 343 400 492 572 270 pounds (123 kg) 386 450 553 643 300 pounds (136 kg) 429 500 614 714 Based on this Calories Burned By Activity Calculator Walk 5 miles a day and you can lose one pound a week provided you’re sticking to the recommended calorie intake of 2000 for women or 2500 for men. This can often be an overestimate and you’ll get a more accurate guide using this calculator. If you’re young and male, you burn more calories. Basically, if you’re older and female it sucks!

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One pound a week weight loss doesn’t sound very much but that’s 10 pounds in 10 weeks. Permanent weight loss. Not lose 10 pounds in 21 days and pile it all back on a few months later.

How Much Do I Need To Walk Every Day To Lose Weight?

This will depend on your goals. I’m a great believer in anything is better than nothing. Just lacing up some trainers and heading out the door is going to improve your health and fitness. It’s regular exercise that makes the difference. So committing to walking one mile a day every day is a good start if you’re the sort of person who never exercises. If you’re using a step counter, you can convert steps to miles and calories burned.

Walk One Mile A Day

One mile a day will burn around 560 to 700 calories a week so if you’re also improving your diet this is going to be a big help. Of course, more is better. If you can build up to walking 5 miles a day that’s a massive 2,800 to 3,500 calories burned and you’ll be hitting your one pound a week weight loss goal. Just don’t reward your daily exercise with a sticky treat. That’s a good way to make sure your weight loss is slow!

Walk 5 Miles A Day

With a little thought, you can fit 5 miles a day into your daily routine. That’s about 85 minutes at a brisk walking pace. Try walking to work and back or get off a few stops early. Take a walk at lunchtime or leave the car behind when you go to pick up food. You don’t have to do your 5 miles all in one go. I find heading out for a walk or run every day boosts my mood and helps me work more efficiently when I return. It’s a case of building a habit. Once you’re used to moving more every day you’ll find you need it and will learn to love it.

How Much Walking Every Day Based On Your BMI?

Check your current BMI and find out how much weight you need to lose to hit your target BMI. Each pound of weight loss will represent one week following the Fat Buster Walking Challenge. If you need to lose more than 9 – 10 pounds, keep repeating Week 9 of the walking challenge, walking 5 miles a day, until you hit your weight loss goals. Most people find they love walking. They enjoy the physical and mental health benefits so much that walking becomes a permanent habit! You don’t have to stop walking when you get to the end of the Fat Buster challenge!

Walking For Weight Loss Program – The Fat Buster Walking Challenge

Some people will be able to launch straight into walking 5 miles a day but for most, it will make sense to gradually increase how far you walk. This easy-to-follow, fat buster challenge is for someone who’s starting from rock bottom when it comes to exercise. It is a big commitment but it gets results. Most people will lose 10 pounds over the 9-week program. There are walking for weight loss programs that pretend you can lose a lot of weight just walking for 10 minutes a day. This isn’t one of them. Of course, 10 minutes a day is better than nothing but here the aim is real weight loss without a restrictive diet. There’s no need to diet on the fat buster walking program although I do recommend a healthy eating program or trying to cut back on sugar. Just follow the program and stick to your recommended calorie intake.

The program uses different speeds.

Slow is 25 minutes per mile or 2.4 miles per hour. It’s a stroll. Moderate (Mod) is a normal walking pace for most people 20 minutes/mile or 3 miles per hour. You can still talk as you walk. Fast is walking at a brisk pace where you’re pushing yourself. 3.5 miles + per hour, 17 minutes/mile. Talking will be harder and you’ll be out of breath if you hit a hill. Pushing the pace will help boost your metabolism. If you find any week on the program hard work, it’s okay to repeat a week. The aim is for gradual improvement. Not overdoing it.

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It’s okay to split each day’s session into two or even three blocks if it fits better with your schedule. Look for opportunities to walk during the day instead of jumping in a car!

Fat Buster Walking Challenge

Week 1 Workout Mon 25 min slow Tue 5 min slow, 20 min mod Wed 25 min slow Thur 5 min slow, 20 min mod Fri 25 min slow Sat 25 min slow, 20 min mod Sun 25 min slow, 20 min mod Total Miles 9 Week 2 Workout Mon 20 min mod Tue 20 min mod Wed 40 min mod Thur 40 min mod Fri 20 min mod Sat 20 min mod, 17 min fast Sun 60 min mod Total Miles 12 Week 3 Workout Mon 20 min mod, 17 min fast Tue 40 min mod Wed 25 min easy, 40 min mod Thur 20 min mod, 17 min fast Fri 40 min mod, 25 min easy Sat 40 min mod Sun 20 min mod, 17 min fast Total Miles 16 Week 4 Workout Mon 20 min mod, 17 min fast, 20 min mod Tue 40 min mod Wed 20 min mod, 17 min fast, 20 min mod Thur 40 min mod, 17 min fast Fri 40 min mod Sat 20 min mod, 17 min fast, 20 min mod Sun 25 min easy, 34 min fast Total Miles 19 Week 5 Workout Mon 20 min mod, 17 min fast, 20 min mod Tue 25 min easy, 34 min fast Wed 60 min mod Thur 20 min mod, 17 min fast, 20 min mod Fri 20 min mod, 34 min fast Sat 60 min mod Sun 25 min easy, 34 min fast Total Miles 21 Week 6 Workout Mon 60 min mod Tue 25 min easy, 34 min fast Wed 20 min mod, 34 min fast, 20 min mod Thur 20 min mod, 34 min fast, 25 min easy Fri 60 min mod Sat 60 min mod, 17 min fast Sun 20 min mod, 17 min fast, 20 min mod Total Miles 24 Week 7 Workout Mon 20 min mod, 17 min fast, 20 min mod Tue 20 min mod, 34 min fast, 25 min easy Wed 20 min mod, 34 min fast Thur 100 min mod Fri 20 min mod, 17 min fast, 20 min mod Sat 40 min mod, 51 min fast Sun 80 min mod Total Miles 27 Week 8 Workout Mon 20 min mod, 34 min fast, 20 min mod Tue 20 min mod, 51 min fast, 20 min mod Wed 20 min mod, 34 min fast, 20 min mod Thur 20 min mod, 51 min fast, 20 min mod Fri 20 min mod, 34 min fast, 20 min mod Sat 20 min mod, 51 min fast, 20 min mod Sun 20 min mod, 34 min fast, 20 min mod Total Miles 31 Week 9 Workout Mon 20 min mod, 51 min fast, 20 min mod Tue 20 min mod, 51 min fast, 20 min mod Wed 20 min mod, 51 min fast, 25 min easy Thur 20 min mod, 51 min fast, 20 min mod Fri 20 min mod, 51 min fast, 20 min mod Sat 20 min mod, 51 min fast, 25 min easy Sun 20 min mod, 51 min fast, 20 min mod Total Miles 35 Combine your walking for weight loss program with healthy eating and you’ll see a big change in your health and fitness. If you give the fat buster walking challenge a try I’d love to get some feedback. If you’ve found this post helpful, you may enjoy these related posts including more walking plans for weight loss: Save this pin as a reminder to access the challenge at any time!

lovelifebefit.com - How Much Walking For Weight Loss (How Many Miles) - Love Life Be Fit

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