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Have you ever heard the phrase, “walking is man’s best medicine”? It’s something that Hippocrates said a very long time ago and still stands today. Walking is one of the easiest ways to exercise for most people, but if you ask how many miles you should walk a day to lose weight, you’re in the right place.
It’s a New Year, so the mantra says it’s time for a new you, but not everyone can afford personal trainers or gym memberships. Thankfully, there is a world of free pavements and hills out there, and you can take your time to build as many steps into your day as you want to get that healthy physique you’ve been seeking. So, let’s dive into walking and how much of it you should be doing per day to whip yourself into shape.
How Walking Helps
Movement, glorious movement. If you have the luxury of getting on your feet, heading outside, and enjoying a little fresh air, you should lace up those walking boots as often as you can. Walking is free, fun, and safe, depending on how fast you go! It’s an ideal exercise to do as you can take your own time and pace, and you can plug into a podcast while you do it. Are podcasts not your thing? Audiobooks are just as motivating and will keep you company as you go.
When you pick walking as your exercise, you choose to get fit and healthy every time you step outside. It’s an effective tool for weight loss and, depending on your goals, how much you will reflect on what you can achieve. Walking burns calories, which is the primary way it can help you lose weight. Basic science tells us that weight loss relies on calories in/out. If you consume 2000 calories per day, it makes sense that you want to burn more than that to lose some weight. The number of calories you burn as you walk depends on a variety of factors, such as:
- Your walking speed
- The incline of the road
- How far do you walk
Now that you know how walking can help let’s dive into how much you should be walking daily to lose weight. It’s commonly said that if you walk at a regular walking pace of four miles per hour, you can burn roughly 400 calories in that time. So, a 20lb weight loss in less than six months purely due to walking isn’t unachievable.
How Many Miles Should You Walk A Day To Lose Weight?
To get right into the center of it, a person must walk around 2,000 steps in an average mile to lose weight. Everyone recommends that you should be walking 10,000 steps per day, and walking one-mile burns around 100 calories. So, walking your 10,000 steps daily will burn off 500 calories, putting you in a deficit for the day.
If you consider that 1lb of weight equals 3,500 calories, and you could burn 500 calories per day doing 10,000 steps, then it stands to reason that a 1lb per week steady weight loss is realistic to look forward to. You’d need to walk 5 miles a day to lose 500 calories per day, and while you may not think that 10,000 steps in a day are possible, you’ll be able to make it happen if you have a goal in mind.
Fitting In The Miles
Firstly, you need to consider how you can stay motivated while you get your steps going. There are plenty of ways to fit the miles per day to hit that magical 10,000-step count. Trying out fitness watches like the ones you find here is an excellent place to start. You want to be equipped when you walk, and a step tracker will help you stay accountable and motivated simultaneously. You cannot possibly count your steps manually, which is why I love fitness watches.
Now, before you panic and think that you can’t fit in 10,000, here are some of the best ways to add them to your day:
- Start parking your car a mile away from work or wherever you were supposed to be. Remember, 1 mile burns 100 calories on average, and you can get these extra steps this way.
- Leave the car at home entirely if you can! If you can start your day a little earlier, walk to work and walk home again.
- In every building, stop using the elevators. Choose the stairs every single time.
- Swap the school run drive for a walk, and if it’s raining, bring an umbrella!
Do You Know Your Starting Point?
Before you embark on a walking plan for weight loss, you need to know your start weight and goals and then do the math. So, if you want to lose 2lbs per week, you need to double your daily step count to 20,000 steps per day: 10 miles. As we pointed out earlier, ten miles does not have to be a hike. You can swap your car out for your feet and pound those pavements. You could even walk around the block for an added walk in the evening!
Let’s not forget that while walking will help you lose weight, your diet needs to be considered. It’s only worth walking to burn all those calories if you’re not eating them back. They must be a part of your daily calorie deficit, or your efforts are futile. Keep your diet as healthy as possible and lean towards an 80/20 approach to your food. When you pair these together, you will have much better results.
The Wrap Up
Now you know that walking 5 miles per day at 10,000 steps will help you lose weight, where do you plan to start? It’s time to write down those goals, get your fitness watch, and start taking those steps to a healthier you.
Is walking 3 miles a day enough to lose weight?
The more you weigh, the more calories you burn. A 140-pound person who walks an hour a day at three mph burns 277 calories. A 220-pound person who walks an hour a day at three mph burns about 436 calories, amounting to 3.7 pounds per month. Walking daily comes to about 2.4 pounds per month.
How many miles should I walk a day to lose weight in a month?
By creating a healthy calorie deficit, you can expect to lose between 4 and 8 pounds in a month safely. Walking 6 miles daily can help accelerate the weight-loss process and provide some added health benefits.
Will walking 2 miles a day help lose belly fat?
Walking might not be the most strenuous exercise, but it is an effective way to get in shape and burn fat. While you can’t spot-reduce fat, walking can help reduce overall fat (including belly fat), which, despite being one of the most dangerous types of fat, is also one of the easiest to lose.
Is walking 5 miles a day good for weight loss?
For safe and sustainable weight loss, aim to lose one to two pounds per week, per the Centers for Disease Control and Prevention (CDC). Walking 5 miles daily can support this weight-loss pace by creating a calorie deficit where you burn more calories than you take in.
How many minutes should you walk if you want to lose weight?
You must walk at a moderate pace for 30 minutes at least five days a week to lose weight.
Can you lose weight if your only exercise is walking?
Simply walking more often can help you lose weight and belly fat and provide other excellent health benefits, including a decreased risk of disease and improved mood. Walking just one mile burns about 100 calories.
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