To lose weight by walking, the general expert recommendation is to aim for about 3 to 6 miles (roughly 5,000 to 10,000 steps) per day. This range is effective for burning calories and supporting weight loss when combined with proper nutrition and possibly other exercises like strength training
. Key points to consider:
- Walking about 10,000 steps, which is roughly 5 miles, is often cited as an ideal daily goal for weight loss and overall health
- Walking 3 to 6 miles daily burns a significant number of calories, contributing to a calorie deficit needed for weight loss. For example, walking 10 miles can burn between 700 and 1,200 calories depending on body weight and pace
- For visible weight loss, walking 5 to 7 kilometers (about 3 to 4.5 miles) daily at a brisk pace is effective, especially if done consistently 5 to 6 days a week
- Increasing walking intensity (brisk walking or interval walking) enhances calorie burn and fat loss compared to leisurely walking
- To lose about 1 pound per week solely by walking, you might need to add around 5 extra miles per day if diet remains unchanged. Combining walking with dietary changes can reduce the required walking distance to about 2.5 miles per day for the same weight loss
- Consistency and combining walking with healthy eating and strength training improve weight loss outcomes
In summary, aiming to walk between 3 and 6 miles per day at a moderate to brisk pace is a practical and effective approach to lose weight, provided it is paired with sensible eating habits and overall active lifestyle changes.
