How Much Walking For Weight Loss (What Does It Take) — Love Life Be Fit

Walking has got to be the most accessible form of exercise. You don’t need any special equipment, just a comfortable pair of shoes. Yet it’s often overlooked. So how much walking for weight loss do you need to do?

When it comes to burning calories, walking is almost as good as running, especially if you’re walking at a fast pace. While running is a big step if you haven’t laced up your trainers since high school, most people can adapt to a walking for weight loss program.

Skip ahead to the Fat Buster Walking Challenge

Can You Lose Weight Just By Walking?

Weight loss is based on building a calorie deficit. You need a deficit of 3500 calories to burn off one pound of fat.

Losing one pound a week is a sensible target for most people. It may not sound like much but the aim is permanent weight loss.

Actually burning off fat, not just losing water weight, and sticking to an eating plan you can maintain. We’ve all been on diets where the weight piles back on the minute you stop.

If you have a lot of weight to lose, (your body weight is 200 lbs+), you’ll lose more than one pound per week when you first start walking for weight loss. Heavier bodies burn more calories walking.

Calculate Your Weight Loss

This calculator is a good way to work out how many calories you burn walking. Most people will burn around 80 to 100 calories a mile but it really depends on your weight and walking pace.

Walk 5 miles a day and you can lose one pound a week provided you’re sticking to the recommended calorie intake of 2000 for women or 2500 for men. This can often be an over-estimate and you’ll get a more accurate guide using this calculator. If you’re young and male, you burn more calories. Basically if you’re older and female it sucks!

One pound a week weight loss doesn’t sound very much but that’s 10 pounds in 10 weeks. Permanent weight loss. Not lose 10 pounds in 21 days and pile it all back on a few months later.

How Much Do I Need To Walk Every Day To Lose Weight?

This will depend on your goals. I’m a great believer in anything is better than nothing. Just lacing up some trainers and heading out the door is going to improve your health and fitness.

It’s regular exercise that makes the difference. So committing to walking one mile a day every day is a good start if you’re the sort of person who never exercises.

Walk One Mile A Day

One mile a day will burn around 560 to 700 calories a week so if you’re also improving your diet this is going to be a big help.

Of course more is better. If you can build up to walking 5 miles a day that’s a massive 2,800 to 3,500 calories burned and you’ll be hitting your one pound a week weight loss goal. Just don’t reward your daily exercise with a sticky treat. That’s a good way to make sure your weight loss is slow!

Walk 5 Miles A Day

With a little thought you can fit 5 miles a day into your daily routine. That’s about 85 minutes at a brisk walking pace. Try walking to work and back or get off a few stops early. Take a walk at lunchtime or leave the car behind when you go to pick up food. You don’t have to do your 5 miles all in one go.

I find heading out for a walk or run every day boosts my mood and helps me work more efficiently when I return. It’s a case of building a habit. Once you’re used to moving more every day you’ll find you need it and will learn to love it.

Walking For Weight Loss Program — The Fat Buster Walking Challenge

Some people will be able to launch straight into walking 5 miles a day but for most it will make sense to gradually increase how far you walk.

This easy to follow, fat buster challenge is for someone who’s starting from rock bottom when it comes to exercise. It is a big commitment but it gets results. Most people will lose 10 pounds over the 9 week program.

There are walking for weight loss programs that pretend you can lose a lot of weight just walking for 10 minutes a day. This isn’t one of them. Of course 10 minutes a day is better than nothing but here the aim is real weight loss without a restrictive diet.

There’s no need to diet on the fat buster walking program although I do recommend a healthy eating program or trying to cut back on sugar. Just follow the program and stick to your recommended calorie intake.

The program uses different speeds.

  • Slow is 24 minutes per mile or 2.5 miles per hour. It’s a stroll.
  • Moderate (Mod) is a normal walking pace for most people 20 minutes/mile or 3 miles per hour. You can still talk as you walk.
  • Fast is walking at a brisk pace where you’re pushing yourself. 3.5 miles + per hour, 17 minutes/mile. Talking will be harder and you’ll be out of breath if you hit a hill.
  • If you find any week on the program hard work, it’s okay to repeat a week. The aim is for gradual improvement. Not over doing it.
  • It’s okay to split each day’s session into two or even three blocks if it fits better with your schedule. Look for opportunities to walk during the day instead of jumping in a car!

Fat Buster Walking Challenge

Combine your walking for weight loss program with healthy eating and you’ll see a big change to your health and fitness. If you give the fat buster walking challenge a try I’d love to get some feedback.

Originally published at on April 21, 2020.




On a mission to help tiny businesses grow and improve health and fitness. Founder of and

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Alison Wright

Alison Wright

On a mission to help tiny businesses grow and improve health and fitness. Founder of and

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