How Many Miles Should You Walk to Lose Weight?

Written by Megan Ayala. Last Updated: July 20, 2023

As a society, we are ever more conscious about health and wellness, and losing weight forms a significant part of that focus.

Walking, a natural, low-impact exercise accessible to almost everyone, can play a pivotal role in achieving weight loss goals. It’s an enjoyable activity that offers the opportunity to lose weight without the need for a gym membership or fancy equipment.

But how many miles do you need to walk to lose weight? And how often should you walk?

In this comprehensive guide, we will unravel the connection between walking and weight loss and provide actionable tips to get you started on your journey.

Key Highlights

• The distance to walk for weight loss varies based on individual goals and lifestyle, but on average, one could aim for 5-7 miles per week initially.
• Walking can contribute significantly to weight loss when paired with a balanced diet.
• Regularity and consistency matter more than intensity when it comes to walking for weight loss.
• A sample walking schedule can help structure your walking routine effectively.
• Diet and nutrition play a significant role in complementing your walking routine for weight loss.

How Many Miles Do You Need to Walk to Lose Weight?

Achieving weight loss through walking is a multi-faceted process, with various factors to consider. Here’s a detailed breakdown:

Understanding the Principle of Weight Loss: Calorie Deficit

• To lose weight, you need to burn more calories than you consume, creating what’s known as a calorie deficit.
• The 500/3500 rule is a common guide. It suggests that to lose one pound, you must burn about 3,500 calories more than you consume.
• By creating a calorie deficit of 500 calories per day, you can theoretically lose about one pound per week (500 calories * 7 days = 3500 calories).
• This rule, however, does not account for individual metabolic variations or slowing weight loss as you near your goal weight.

Walking as a Calorie-Burning Exercise

• Walking is a low-impact, moderate-intensity exercise that aids in burning calories.
• The number of calories you burn while walking depends on your body weight and walking pace.
• On average, walking one mile may burn approximately 100 calories, although this can vary depending on individual differences.

Calculating Walking Miles for Weight Loss

• If walking were your only form of exercise, you would need to walk about 35 miles per week to lose one pound (given that you burn approximately 100 calories per mile and are maintaining your current caloric intake).
• However, walking 35 miles per week may not be feasible or healthy for everyone, especially for those new to regular exercise.

Balanced Approach: Walking Combined with Diet

• A balanced approach that combines a moderate walking routine with dietary changes can lead to sustainable weight loss.
• Starting with a manageable goal, like walking 5-7 miles per week combined with a healthier diet, could create a sufficient calorie deficit for gradual and sustained weight loss.
• As your fitness levels improve, you could gradually increase your walking distance.

Tailoring Your Walking Plan

• The number of miles you should walk for weight loss is highly individual and depends on factors such as your current weight, diet, and overall lifestyle.
• Consult a healthcare provider or fitness professional to create a tailored plan that suits your individual needs and capabilities.
• Listen to your body, start slow, and gradually increase your walking distance to avoid injuries.

In conclusion, walking can be an excellent tool for weight loss when combined with a balanced diet and other forms of exercise.

RELATED READING: Walking for Weight Loss

By starting slow and gradually increasing your walking distance, you can make strides toward your weight loss goals.

How Often Should You Walk?

Developing a consistent walking routine is crucial for effective weight loss. The frequency of your walks can significantly impact your progress and overall health. Here we delve into how often you should walk to facilitate weight loss and promote good health.

Guideline from American Heart Association

The American Heart Association provides a guideline that suggests adults aim for at least 150 minutes of moderate-intensity aerobic activity per week or 75 minutes of vigorous aerobic activity [1]. Brisk walking falls under the category of moderate-intensity aerobic activity. This means you should aim for at least 30 minutes of brisk walking on most, preferably all, days of the week.

This recommendation is based on scientific research indicating that such an amount of exercise can help reduce the risk of chronic diseases like heart disease, stroke, and type 2 diabetes, as well as assist in weight management.

Start Small and Build Up

If you are new to exercise or have been inactive for a while, it’s essential to start slow and gradually increase your walking time and frequency. A sudden increase in activity can lead to injuries or overexertion. You might want to start with shorter walks of about 10 to 15 minutes per day, three days a week. As your endurance builds, you can increase the duration and frequency of your walks.

The Role of Daily Activity

Remember, it’s not just about dedicated walking sessions; increasing your overall daily physical activity also contributes to calorie burn and weight loss. Simple changes like taking the stairs instead of the elevator, parking your car farther from your destination, or going for a short walk during your lunch break can add up over time.

Consistency is Key

For weight loss, consistency matters more than intensity. Regular physical activity, even if it’s moderate, can help create a sustained calorie deficit, leading to gradual, healthy weight loss. Therefore, aim to make walking a part of your daily routine, something you do consistently rather than intensively for short periods.

Listen to Your Body

While regular walking is beneficial, it’s also crucial to listen to your body. If you feel overly tired or experience pain, it may be a sign that you’re pushing yourself too hard. Rest days are also essential as they allow your body to recover and adapt to the new exercise routine. Aim for at least one rest day a week, or more if needed.

In summary, the frequency of your walks depends on your current fitness level, overall health, and lifestyle. As a starting point, aim for at least 30 minutes of brisk walking most days of the week. Remember, consistency is more important than intensity, and it’s essential to listen to your body to avoid overexertion or injuries. It’s always recommended to consult with a healthcare provider before starting a new exercise regimen.

Sample Walking Schedule for Weight Loss

Creating a structured walking schedule can help guide your weight loss journey. A well-planned routine allows for gradual progression, ensuring you don’t overexert yourself while still pushing towards your goals. Here’s a sample four-week walking schedule that you can use as a starting point and adjust based on your needs and capabilities:

Week 1: Establishing Routine

Goal: To comfortably walk for 15 minutes at a time

• Day 1: Walk for 10 minutes
• Day 2: Rest or perform light stretching exercises
• Day 3: Walk for 10 minutes
• Day 4: Rest or perform light stretching exercises
• Day 5: Walk for 15 minutes
• Day 6: Rest or perform light stretching exercises
• Day 7: Walk for 15 minutes

Week 2: Increasing Duration

Goal: To comfortably walk for 20 minutes at a time

• Day 1: Walk for 15 minutes
• Day 2: Rest or perform light stretching exercises
• Day 3: Walk for 20 minutes
• Day 4: Rest or perform light stretching exercises
• Day 5: Walk for 20 minutes
• Day 6: Rest or perform light stretching exercises
• Day 7: Walk for 20 minutes

Week 3: Adding Intensity

Goal: To comfortably walk for 25 minutes at a time, with intervals of increased intensity

• Day 1: Walk for 20 minutes
• Day 2: Rest or perform light stretching exercises
• Day 3: Walk for 25 minutes (include 5 minutes of brisk walking)
• Day 4: Rest or perform light stretching exercises
• Day 5: Walk for 25 minutes (include 5 minutes of brisk walking)
• Day 6: Rest or perform light stretching exercises
• Day 7: Walk for 25 minutes (include 10 minutes of brisk walking)

Week 4: Boosting Duration and Intensity

Goal: To comfortably walk for 30 minutes at a time, with extended intervals of increased intensity

• Day 1: Walk for 25 minutes (include 10 minutes of brisk walking)
• Day 2: Rest or perform light stretching exercises
• Day 3: Walk for 30 minutes (include 10 minutes of brisk walking)
• Day 4: Rest or perform light stretching exercises
• Day 5: Walk for 30 minutes (include 15 minutes of brisk walking)
• Day 6: Rest or perform light stretching exercises
• Day 7: Walk for 30 minutes (include 15 minutes of brisk walking)

Remember that this is a sample schedule and should be adapted to your personal fitness level and capabilities. Always listen to your body and adjust the plan as necessary.

YOU MAY ALSO LIKE: Treadmill Walking Plan for Weight Loss

Over time, as your fitness improves, you can continue to gradually increase the duration and intensity of your walks. Also, incorporating strength training exercises on your rest days can complement your walking routine and aid in weight loss.

As always, before starting any new exercise routine, it’s a good idea to consult with a healthcare provider, especially if you have any pre-existing conditions or health concerns.

Tips Getting Your Diet Right

Maintaining a balanced diet is an integral part of any weight loss journey. Your diet can significantly impact your ability to create a calorie deficit, ultimately affecting the success of your walking program.

Here are some key tips to optimize your diet for weight loss:

Calorie Awareness

• Understand Calorie Deficit: Weight loss requires a calorie deficit, which means you need to burn more calories than you consume. Pairing a balanced, controlled-calorie diet with your walking routine can help achieve this.
• Monitor Your Calorie Intake: Awareness of the calories you consume daily can help you better manage your diet. Tools like food diaries or calorie tracking apps can aid in maintaining this awareness.

Quality of Food

• Focus on Nutrient-Dense Foods: Prioritize foods that are high in nutrients but low in calories, such as fruits, vegetables, lean proteins, and whole grains. These foods can keep you satiated without adding excessive calories.
• Limit Processed Foods: Highly processed foods often contain high levels of sugar, unhealthy fats, and empty calories. Reducing your intake of these foods can benefit both your weight loss goals and overall health.

Portion Control

• Monitor Portion Sizes: Be mindful of portion sizes to avoid consuming excess calories unintentionally. Learning to estimate portion sizes can be a useful skill.
• Use Smaller Plates and Bowls: This can trick your brain into feeling satisfied with less food, aiding in portion control.

Eating Habits

• Eat Regular, Balanced Meals: Consuming regular meals can help prevent overeating and keep your metabolism active. Ensure each meal includes a balance of macronutrients – protein, carbohydrates, and healthy fats.
• Stay Hydrated: Sometimes, our bodies can mistake thirst for hunger. Staying adequately hydrated can prevent overeating and aid in digestion and nutrient absorption.
• Listen to Your Body: Eat when you’re hungry and stop when you’re satisfied. Learn to differentiate between physical hunger and emotional hunger to avoid unnecessary eating.

Professional Guidance

• Seek Professional Guidance: A registered dietitian or nutritionist can provide personalized advice based on your dietary needs and weight loss goals.

Remember, a healthy diet is not about strict limitations, but rather about balance, variety, and moderation. Making gradual and sustainable changes can lead to long-term success. Always consult with a healthcare provider before making significant changes to your diet, especially if you have underlying health conditions.

Tips for Getting the Best Results

Achieving weight loss requires a combination of consistent physical activity and balanced nutrition, coupled with a commitment to your well-being. Here are some practical tips to get the best results from your walking routine and diet plan:

Set Realistic Goals

• Start Small: When starting your walking routine, set achievable targets. As you build stamina and strength, gradually increase your duration, distance, and speed.
• Focus on Long-Term Goals: Rather than concentrating on quick weight loss, aim for sustainable lifestyle changes that promote long-term weight management and overall health.

Develop a Consistent Routine

• Be Regular: Consistency is key in any exercise routine. Try to stick to your walking schedule as much as possible, making it a part of your daily routine.
• Mix Up Your Routine: To prevent boredom and keep yourself motivated, vary your walking routes, and include other types of physical activity in your routine.

Monitor Your Progress

• Track Your Activity: Use a fitness tracker or app to monitor your daily steps, distance covered, and calories burned. This can provide motivation and help you gauge your progress.
• Measure Success Beyond the Scale: Remember that weight is not the only indicator of health. Improvements in energy levels, sleep quality, mood, and overall fitness are all signs of progress.

Maintain a Balanced Diet

• Nutrition is Key: Remember that diet plays a crucial role in weight loss. Focus on creating a balanced and nutritious eating plan that complements your walking routine.
• Stay Hydrated: Make sure to drink enough water before, during, and after your walk to stay hydrated and aid in the recovery process.

Look After Your Overall Well-being

• Rest and Recovery: Ensure you have adequate rest days in your schedule. Proper rest helps your body recover, adapt and get stronger.
• Practice Mindfulness: Paying attention to your body’s needs and signals, and engaging in stress management practices like meditation, can aid in weight management.
• Get Adequate Sleep: Quality sleep is essential for muscle recovery and maintaining healthy metabolism, both important for weight loss.

Remember, every individual is unique, and what works best for one person may not work as well for another. Listen to your body, and be willing to adjust your routine and diet plan as needed. Always consult with a healthcare provider before starting a new exercise or diet regimen, especially if you have pre-existing conditions or health concerns.

Final Thoughts

Walking is an excellent way to start your weight loss journey. It’s a low-impact exercise that can be easily incorporated into your daily routine. Remember, consistency is key when it comes to weight loss. Starting with small, achievable goals and gradually increasing your walking time and intensity can lead to significant weight loss over time.

While this guide provides a general overview, it’s important to remember that everyone’s body responds differently to exercise and diet changes. Therefore, it’s recommended to seek professional guidance from a healthcare provider, dietitian, or a fitness professional to create a personalized plan that suits your individual needs and goals.