How Much Should I Walk A Day To Lose Weight Chart

If you’re looking to lose weight, you may be wondering how much you should walk each day.

Luckily, there’s a chart that can help you determine how much you need to walk to lose weight.

The chart takes into account your current weight, how much you want to lose, and how fast you want to lose it.

It also factors in how active you are and whether you’re male or female.

So, if you’re a woman who weighs 150 pounds and you want to lose 20 pounds, you would need to walk about 4 miles per day to reach your goal.

Of course, the more you walk, the faster you’ll lose weight. So, if you’re looking to lose weight, be sure to check out this chart to see how much you should walk each day.

People are encouraged to take 10,000 steps each day by pedometers and fitness trackers, and one study from 2016 confirms that this is the optimal number of steps to do each day.

This is equivalent to around 8 kilometres of walking. People who are interested in walking to lose weight should aim to walk at least 10,000 steps per day and maintain that pace.

Walking Routines for weight loss

  • Warm up at an easy pace for three to five minutes.
  • Speed up to a brisk walk at the target pace for 30 minutes.
  • Slow to an easy pace for three to five minutes.
  • You may want to do a gentle stretching routine after your warm-up or after you finish your walk.

How Long Should I Go on Walks For to Lose Weight?

Because it causes you to burn calories, walking and other forms of physical exercise are essential for maintaining a healthy weight.

Walking at a fast pace for an additional half an hour each day might result in an additional calorie burn of around 150 each day.

Walking burns calories, so obviously the more you do it and the faster you do it, the more calories you’ll burn.

If you combine a nutritious diet with a daily walk of thirty minutes, you will be able to shed some of the extra weight that you are carrying.

Increase your speed and challenge yourself by climbing a few little hills along the way. The Department of human health and Services suggests engaging in 150 minutes of moderate activity each week, such as walking at a brisk pace, in order to see considerable weight loss.

How can I lose 10 pounds in 3 weeks by walking?

Aim to walk on three days that are not consecutive, and on the other days, either relax or engage in cross-training.

If you cross-train, such as by doing power yoga or swimming, you will help your body recuperate, and if you combine that with our diet, you will advance more swiftly toward our goal of losing up to 10 pounds in three weeks.

Regular participation in aerobic activity, such as walking, is one of the most efficient strategies to reduce the amount of fat stored in the abdominal region ( 19 , 20 ).

One preliminary investigation found that obese women who walked for 50–70 minutes three times a week over a period of 12 weeks, on average, had a reduction in their waist circumference as well as an overall body fat percentage.

21 Day Walking Challenge

Just three weeks of doing this will transform your desire to walk into a deeply ingrained routine in your brain.

Just give it a go and you’ll see! We are issuing you a challenge to walk for at least an hour on each of the next 21 days in a row.

If you are successful in meeting this challenge, we guarantee that you will develop a walking routine that you can be pleased with.

Your daily goal should be to walk for at least half an hour.

Depending on the length of your stride and how fast you walk, ten thousand steps is equivalent to around eight kilometers, which may be covered in an hour and forty minutes of walking.

What is a good distance to walk everyday?

Walking is a kind of exercise with low impact and moderate intensity that provides a variety of health advantages with very few hazards associated with it.

As a direct consequence of this, the Centers for Disease Control and Prevention (CDC) advise that the majority of individuals strive to take 10,000 steps per day.

This is almost the same as traveling 8 kilometers, or approximately 5 miles, for the majority of individuals.

After walking for three to four days, you will notice that your garments have a “better fit” or more room in them.

Genuine improvements have begun to take place after walking for seven days. You have burned fat from your body in the process of getting energy from it.

The muscles have a more toned feel to them!

How to Lose 5kg in a Month by Walking

  • Day 1 Walk 1, the Energising Blast.
  • Day 2 Walk 2, the 3 kilometre Fat Burner.
  • Day 3 Walk 3, the Power Hour.
  • Day 4 Repeat Walk 1, the Energising Blast.
  • Day 5 Repeat Walk 2, 3 kilometre Fat Burner.
  • Day 6 Repeat Walk 3, the Power Hour.
  • Day 7 Off.

A study published in 2019 indicated that exercising in the evening might lower sensations of hunger, which would help your body prepare for the rest and recovery it would get overnight.

The walk you take in the morning gives you energy for the day, but the stroll you take in the evening really has the opposite effect.

It helps your body naturally reduce cortisol levels, which in turn makes you feel less stressed.

Can I lose 20 pounds in a month by walking?

If you lose half to one pound of weight per week, it will most likely take you at least 20 weeks to drop the 20 pounds you want to shed.

This rate of weight loss is healthy and will assist you in maintaining your weight loss over the long run.

By walking an additional 250–500 calories each day, you may achieve a weight loss of 0.5 to 1 pound per week, which is the goal you should strive for.

Avoid doing this when you are trying to reduce the number of calories you are eating by doing simple exercises like walking every day.

Your goal should be to take between 10,000 and 12,000 steps every day, which should result in a loss of 1-2 kg over the course of a week.

10000 Steps: How Many Miles?

The length of a person’s stride typically ranges between 2.1 and 2.5 feet on average. That equates to more than 2,000 steps required to cover one mile, with a distance of approximately five miles covered by walking 10,000 steps.

A person who has a sedentary lifestyle may take as few as 1,000 to 3,000 steps per day on average.

Increasing their step count has numerous positive effects on their health.

A Walking Program to Help You Lose Ten Pounds If you exercise for fifteen minutes every day but aren’t seeing any improvements, try walking for thirty to sixty minutes instead.

If you want to lose 10 pounds more quickly but can’t walk for an hour every day, try walking for 30 minutes at a fairly brisk speed and adding intensity to your workout with hills or weights.

This will help you lose weight more quickly.

How much should I walk for my height and weight?

It takes some time to go from a sedentary or inactive lifestyle to one that is very active. We suggest that those who have a higher BMI or who are just starting out on a journey to modify their behaviors walk for at least half an hour each day.

This equates to around 3,000–5,000 steps per day, which is equivalent to 1.5–3 kilometers.

Will Losing Belly Fat Be Easier If I Walk Two Miles Every Day? Walking is an excellent activity for burning calories and reducing overall body fat, especially abdominal fat.

Walking not only aids in weight loss by assisting in the burning of calories, but it also assists in the strengthening of muscles and the improvement of cardiovascular health.

How Much Weight Can You Lose Walking 1 Hour a Day?

Walking for one hour each day can assist you in burning calories and, as a result, reducing the amount of weight you carry.

One study found that after six months of walking at a brisk pace every day, women with a moderate amount of excess weight shed an average of 17 pounds (7.7 kg), which is equivalent to 10% of their starting body weight ( 3 ).

The conclusion

Pedometers and fitness trackers are two of the tools that help people meet the daily step goal of 10,000 steps.

This is the same as walking around 8 kilometers in total distance. If you walk at a brisk speed for an additional half an hour every day, you may potentially burn an additional 150 calories per day.

In as little as three weeks, you may turn your urge to go for a walk into a deeply established pattern that is hardwired into your brain.

After walking for seven days, I have noticed that I am beginning to see genuine changes. During the process, the fat that was stored in your body has been burned off, and you may feel that your muscles have become more toned.

It is possible for those who have sedentary lifestyles to take as little as 1,000 to 3,000 steps on a daily basis.

Increasing the number of steps they do each day has a variety of beneficial implications for their health. Walking helps the body in several ways, including the reduction of excess fat, the development of stronger muscles, and an increase in cardiovascular health.


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