How much weight will I lose if I walk 5 miles a day for 2 weeks? (2023)

How much weight will I lose by walking 5 miles a day?

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.

You can achieve part of this deficit by walking 1 hour per day or by gradually decreasing the number of calories you consume. Depending on your calorie intake, a deficit of 500 calories per day may lead to 0.5–2 pounds (0.2–0.9 kg) of weight loss per week ( 10 ).

The average person burns about 100 calories for every mile walked. That means you'd burn roughly 500 calories each day and 3,500 calories in a week — the equivalent of one pound of fat. That's ideal, since it's generally considered safe to lose one to two pounds per week.

"This means to lose 1 pound, you'll need to walk roughly 35 miles or 70,000 steps. Over the course of a week, this means targeting 10,000 steps a day," says Davis. At this rate, you could lose 10 pounds in 10 weeks. The more you weigh, the more calories you will burn.

Per the CDC, you can lose one to two pounds per week by eating a nutritious diet and exercising regularly, like by walking 5 miles a day. If you continue this habit for a month, that can lead to as many as 8 pounds of weight lost.

Walking might not be the most strenuous form of 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.

If you plan to lose 20 pounds by walking alone, try to burn at least 250 extra calories during your walk per day. For example, if you weigh 160 pounds you'd have to walk at least 40 minutes per day at a pace of 4 miles per hour to lose ½ pound per week.

Cut your current daily caloric intake down to 1200 calories. Eat fresh vegetables, fruits and lean protein. Avoid fat, fried foods, processed foods and high-carbohydrate foods. The American College of Sports Medicine, or ACSM, suggests no less than 1200 calories per day for a healthy diet plan.

How many minutes should you walk if you want to lose weight? The U.S. Department of Health and Human Services says you need more than 300 minutes of moderate-intensity aerobic exercise a week to lose weight. 5 That means you need to walk 60 or more minutes 5 days a week.

You burn about 100 calories per mile walked. 50 lbs of weight loss equates to 50 x 3,500 calories or -175,000 calories. In which case, to loose 50lbs in ~3 months (100 days) means a deficiet of 1750 calories a day. To achieve this -- just by walking -- equates to 17.5 miles a day (if my math is correct).

How much weight can you lose walking 3 miles 5 days a week?

Weight Loss

To lose a single pound of fat you need to burn 3,500 excess calories. A 120-pound individual will burn 1,785 calories per week by walking three miles a day; this amounts to a weight loss of about half a pound per week.

For example, regular brisk walking can help you: Maintain a healthy weight and lose body fat. Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes. Improve cardiovascular fitness.

Research has found that men tend to lose more weight from their trunk area, while women lose more weight from their hips.

Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.

People interested in walking for weight loss should consistently hit at least 10,000 steps each day. Some people may even want to increase their total number of steps beyond this amount. However, any steps that a person takes beyond their normal daily step count can help them lose weight.

An average person has a stride length of approximately 2.1 to 2.5 feet. That means that it takes over 2,000 steps to walk one mile and 10,000 steps would be almost 5 miles.

If a 185-pound person walked at a pace of 3.5 miles per hour for 30 minutes every day for a month, he would burn a total of 5,340 extra calories. Since 3,500 calories equal one pound, that person would lose just over 1.5 pounds in one month, assuming he hasn't been eating too much.

After 3-4 days of walking: you will notice the “better fit” or more room in your clothes! After 7 days of walking: real changes are happening! You have used body fat as energy (fat burning!) Muscles feel more toned!

In a new study, which looks at activity tracker data from 78,500 people, walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

How can I lose 20lbs in 2 weeks?

While losing 7 pounds or more per week is possible, it is certainly not safe and healthy. If you lose weight rapidly, you will only eradicate water from your body and not your body fat. You can't safely burn 7 pounds in just a week (5). Fast weight loss also flushes out stored glycogen and lowers your insulin levels.

But do you really know what's realistic? Over the long term, it's smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.

That's simply impossible. A pound is 3500 calories. 60 lbs. is therefore 210,000 calories. 168 hours in a week, so assuming that you eat NOTHING you need to burn an average 1250 calories an hour to lose that much weight in a week.

Remember, it's all a simple math equation. 1 Pound weight loss per week with diet changes and walking combined = 2.5 extra miles walked per day (5280 extra steps), and 250 calories less consumed per day, for a total daily caloric deficit of 500 calories.

Studies show walking is one of the best ways to shed belly fat, in less time than you think. Researchers reviewed 40 years of studies on exercise and belly fat and found that just 2 1/2 hours of brisk walking a week--about 20 minutes a day--can shrink your belly by about 1 inch in 4 weeks.

Walking is absolutely a great form of exercise, and one that doesn't get a ton of love because it's so chill and easy compared to other forms of exercise, Saltos says. But, rather than building butt muscles, walking can actually make your bum a bit smaller.

You will need to cut 3,500 calories from your diet to lose one pound of fat – so cutting back 1,000 calories a day will equal two pounds of weight loss per week. At a weight loss of two pounds per week, you will lose 50 pounds in 25 weeks, or a little less than six months.

Can I lose 50 pounds in a year is I walk everyday?

If you want to lose 50 pounds by walking then you have to walk around 5 miles a day ( roughly 10,000 steps) will go a long way to help you reduce your weight.

Generally, older adults in good physical shape walk somewhere between 2,000 and 9,000 steps daily. This translates into walking distances of 1 and 4-1/2 miles respectively. Increasing the walking distance by roughly a mile will produce health benefits.

She says: “Walking burns calories and boosts fitness, plus it tones your thighs, calves and bum. Not only that, but by strengthening your 'core' muscles in your tummy and back, brisk walking also flattens a pot belly and, if you swing your arms, it'll blitz your bingo wings.”

Power walking can burn up to 100 calories every ten minutes (for a 150 pound person). If you are power walking for 60 minutes, 3 times a week, you will burn approximately 1800 calories from power walking each week. That is over a pound of calories; one pound equals approximately 1500 calories.

This would mean running or walking about 2.6 miles per day to lose half a pound per week. For a 160-pound person it takes just over 33 miles of running or walking -- about 2.4 miles per day -- to lose half a pound per week.

A new exercise regimen puts stress on your muscle fibers. This causes small micro tears, also known as micro trauma, and some inflammation. Those two conditions in your muscle fibers are the reason you may gain some weight.

While the average 5-mile country walk probably takes around 1 hour and 40 minutes, you may find that this varies. Fast walkers, for instance, typically walk at a pace of around 12 minutes per mile. So, if you walk faster than the average person, a 5-mile walk might take you around one hour.

Regular physical activity is associated with lower blood pressure and therefore reduced cardiovascular risk. Walking to control your blood pressure, whether in the great outdoors or on one of the best walking treadmills (opens in new tab), is easily accessible to most and is no different.

As against areas such as legs, face and arms, our stomach and abdominal regions possess beta cells that makes it difficult to reduce the fats easily and lose weight in these areas. However, as per research, belly fat is the most difficult to lose as the fat there is so much harder to break down.

While everyone loses weight differently, dropping as little as 3 to 5 pounds can show up on your face first, Eboli says.

What are the stages of losing weight?

Water can be really helpful for weight loss. It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals. The benefits are even greater when you replace sugary beverages with water. It is a very easy way to cut back on sugar and calories.

With that in mind, a weight loss of 10 pounds could take as little as five weeks or as much as 20 weeks (about five months). One factor could be your metabolism, or the number of calories your body burns in a unit of time.

Yes, it is possible to lose weight fast and within two weeks healthily and realistically. One way to do it is simply by reducing your calorie intake by 500 to 750 calories per day — you can create a calorie deficit to stimulate weight loss. Another excellent way to shed kilos faster is by being physically active.

Committing to walking 5 miles a day is an excellent way to improve your health and boost your fitness without stressing your bones and joints as much as high-impact activities like running.

Is walking every day enough exercise? Walking 5 miles a day may be enough exercise, depending on your fitness levels and goals. For example, if you're looking to mostly maintain your weight and muscle tone, walking is a great exercise.

If a person was to commit to walking 4,500 extra steps per day, or roughly 3 extra miles, they would be burning an extra 300 calories a day (at least). Burning 300 calories each day leads to a weekly deficit of 2100 calories. After a month, that's roughly 9000 cal burned, which equates to approximately 2.6 pounds lost.

The bottom line. Although it may be theoretically possible, losing 1 pound (0.5 kg) of body fat per day would require you to significantly increase your physical activity and limit your food intake.

The U.S. Department of Health and Human Services says you need more than 300 minutes of moderate-intensity aerobic exercise a week to lose weight. 5 That means you need to walk 60 or more minutes 5 days a week. Adding 2 days of strength-training a week also helps you manage your weight.

If you plan to lose 20 pounds by walking alone, try to burn at least 250 extra calories during your walk per day. For example, if you weigh 160 pounds you'd have to walk at least 40 minutes per day at a pace of 4 miles per hour to lose ½ pound per week.

How many days a week should I walk to lose weight?

WALKING DURATION AND WEIGHT LOSS

Breaking this down, a one-hour walk 4–5 days per week will be sufficient to achieve your weight-loss goals. Any additional time you spend exercising on top of this adds to your overall calorie burn and fitness level.

With that in mind, adding 4 days of walking 10 miles per day with no additional food intake would put you at around 1 pound of weight loss per week, assuming your calorie intake and expenditure were equal before you started your walking program.