How Many Miles Should I Walk to Lose Weight?

Can walking alone help you lose weight? The answer is yes, but distance, pace and consistency are all key components to walking yourself thinner. Additionally, a low-calorie diet is especially important for any weight-loss program. Simply put: You must be burning more calories than you take in to successfully lose weight. If done the right way, walking can be an excellent form of exercise to conquer and maintain weight loss.

  1. How Far?

    • Distance is more important than time logged. For example, walking three miles is more effective for losing weight than just one mile. There are several distance calorie calculators available online. These calculators use your body weight, pace and time walked to help you determine how far and how fast you need to go to ultimately lose weight.

      For example, a 140-pound woman who walks at a pace of 4.5 mph burns 438 calories in an hour. If she consumes around 2,000 calories every day, chances are good that she will lose weight if she walks for an hour at a pace of 4.5 mph five days a week.

    How Fast?

    • Pace is also important--more so than time. Most doctors and fitness experts recommend 30 to 60 minutes of daily physical activity reaching at least 50 percent of your maximum heart rate. As it relates to walking, contingent upon your body weight and goals, a pace of 4 to 4.5 mph is optimum for weight loss.

    How Often?

    • Walking at least three days a week is good, but five days is ideal for optimum weight loss. Consistency with any workout is essential for results. However, the body can also adjust to the same routine, and for that reason, you should change up your walking routine from day to day or week to week. For example, stagger "easy, long" days with "hard, shorter" days. Incorporate hills and different terrain into your walks if possible.