Can You Lose weight by walking 2 miles a day
In our time-crunched culture, everyone is looking for an efficient, yet effective way to lose weight. And because of this search, a lot of people have turned to walking. Walking is a popular fitness activity, for many different reasons. It can be a social activity because you can still talk and hang out with friends while you do it. It can also be relaxing and get you outside.
A 2 mile walk isn’t that difficult, but it still takes a bit of time and gets the muscles working. This is a popular walking distance because it allows you to pick out a destination a mile away, walk there, and return.
It doesn’t get much simpler than that.
A lot of people find that walking about 2 miles per day doesn’t require a ton of motivation, as it is not only enjoyable, but also a less stressful activity than, say, running or lifting weights.
But will it really help you to lose weight?
Here’s what you need to know.
How many calories do you burn by walking?
Walking burns about 100 calories per mile if you weigh close to 180 pounds, or 65 pounds per mile if you weigh closer to 120.
As you can probably gather, that isn’t an incredibly high number of calories for the time it will take. Running, playing basketball, or taking part in some other fast-paced activity will certainly increase the number of calories that you’ll burn.
But walking offers some advantages that these other types of activity don’t.
For one, not everyone can sprint or play basketball – at least, not at first. Some people might suffer from joint problems that keep them from taking part in such activities, and others might not have enough endurance built up to run more than a little bit each day.
Obviously, in some of these cases, running and/or playing sports could be worked up to over time – but then again, some people like to walk for the social nature of it. Maybe they walk with their friends, their spouse, or in a group. It can be difficult to maintain a conversation while running, and basketball or some other sport might be too fast-paced to keep up a dialogue.
How to lose weight by walking 2 miles a day
If you want to effectively lose weight by walking 2 miles per day, here is what you need to do.
First, you need to limit your calorie intake to where you are either consuming just enough to get you through the day, or that you actually have a small calorie deficit.
When paired with a calorie-reduction plan like this, walking is quite effective. If you walk for 2 miles every day and weigh about 180 pounds, you’ll burn an extra 200 calories per day. That’s 1,400 per week! You need to burn 3,500 calories to lose a pound of fat, so keeping this up for 2 and a half weeks should definitely result in you losing a pound of fat. That’s almost 2 pounds per month – which adds up to over 20 pounds by the end of the year!
Granted, this is steady and gradual weight-loss – not a miracle cure. But slow and steady is actually less stressful on your body, and losing weight at such a comfortable pace should also keep you from being tempted to forgo your diet.
Restricting calories might be the most difficult part of this plan, as calorie restriction will often require you to cut out foods that you used to enjoy. But if you can keep it up and learn new habits, it can absolutely change your body for the long-term… resulting in a healthier, happier, and slimmer you!
Walking might not be the fastest way to lose weight – but it is certainly a method that will work if you put in the time and stay consistent.