How Much Weight Can You Lose by Walking 2 Miles Daily?

Actually, walking is the most underappreciated activity when it comes to using for weight loss potential. High-intensity workouts, heavy lifting and running are commonly seen in the limelight but walking does work in the same way too if done on a regular basis. Most are now asking this question: How much weight can you lose walking 2 miles every day? While the answer depends on several factors, it is understood by peeling back the layers of the process and how walking for losing weight is maximized.

We will now consider how walking contributes to losing weight, how much can be shed per two miles daily walk, and what best can be done to enhance your walking routine to achieve faster results. We will also take a look at variables that affect calorie burn and thus weight loss such as walking speed, weight, and other lifestyle changes involved in this game.

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How to lose weight fast and science behind it

Weight loss is governed by a simple equation: calories in versus calories out. if you want to lose weight, you have to burn more calories than you consume, creating a caloric deficit. The body uses calories (energy) to fuel daily activities, from breathing and digesting food to exercising. So when you consume more calories than your body needs, excess is stored as fat. To lose that fat, you must either eat fewer calories or increase the number of calories you burn.

The golden rule of weight loss is that 1 pound of fat equals roughly 3,500 calories. To lose 1 pound of body weight, you need to create a 3,500-calorie deficit, either through diet, exercise, or a combination of both. Walking, being a low-impact cardiovascular exercise, burns calories and contributes to this deficit.

Warning: Consult your doctor before start any Exercise and diet program to lose weight.

How Many Calories Burned Walking 2 Miles Daily

The amount of calories you burn while walking depends on several factors, including your weight, your pace, and what terrain you walk on. Let’s average these out for walking 2 miles; we’ll do that with the factors listed below.

1. Weight (lbs)

The more one weighs, the more calories burned by each mile walked. This is because there are higher energy expenditures to move a heavier body. Here’s an estimate of the calories the different body weights burn walking 2 miles at a moderate pace of 3 miles per hour:

120 lbs: Burns approximately 85-90 calories per mile, or 170-180 calories for 2 miles.
150 lbs: Burns approximately 100 calories per mile, or 200 calories for 2 miles.
180 lbs: Burns approximately 115-120 calories per mile, or 230-240 calories for 2 miles.
200 lbs: Burns approximately 130 calories per mile, or 260 calories for 2 miles.

If you’re heavier, you’ll burn more calories per mile, and if you’re lighter, you’ll burn fewer.

2. Walking Speed (mph)

The speed you walk at also determines how many calories are burnt. Burning more calories per mile of walking is obtained when walking at faster speeds since you are exerting more energy in less time. Here’s how calorie burn changes with different speeds:

3 mph (moderate pace): A person weighing 150 lbs burns about 100 calories per mile, which totals 200 calories for 2 miles.
4 mph (brisk pace): At this speed, the same person burns around 130 calories per mile, or 260 calories for 2 miles.
5 mph (very brisk or jogging pace): If you’re walking fast or lightly jogging, a 150-lb person can burn 150-160 calories per mile, or around 300-320 calories for 2 miles.

Speeding up your walk can increase your caloric expenditure, helping you lose weight faster.

3. Terrain

Calorie burn also differs for walking on other surfaces. Walking on flat pavement is easier and less calorie-torching when compared to walking uphill, over sand, or uneven terrain. For example, uphill walk can increase calorie burn by over 50% above that of walking on flat ground.

How to Calculate Your Daily Calorie Burn Walking 2 Miles

Now that we established the amount by which various factors affect the calories burnt, let’s work out the following how many calories you are going to burn every day, walking 2 miles. The following is a formula estimate of your total daily calorie expenditure from walking.

Calories burned per mile = (Your weight in lbs) x 0.53 (for walking at 3 mph)
Multiply this number by 2 for a 2-mile walk.

For example, a person weighing 150 lbs walking 2 miles at 3 mph would burn approximately:

150 x 0.53 = 79.5 calories per mile
79.5 x 2 = 159 calories for a 2-mile walk

If they walk at a faster pace (4 mph), they’ll burn around 130-140 calories per mile, or about 260-280 calories for 2 miles.

How Much Weight Can You Lose Walking 2 Miles Daily?

So, to the question at hand: How many pounds do you have in your pocket that you can lose with a mere 2-mile per day walk? We have to take a closer look at how many calories you burn over time and what that translates to in terms of pounds lost.

Assuming you burn 200 calories per day by walking 2 miles-a day, with an average weight of 150 lbs while walking at 3 mph-if you sustain this for months, here is how it adds up:

200 calories burned per day multiply 7 days a week is equals to 1,400 calories burned per week
If you want to lose 1 pound, you have to burn 3,500 calories
1,400 calories burned per week divided by 3,500 calories per pound equals to 0.4 pounds lost per week

At this rate, walking 2 miles daily would result in a weight loss of around 1.6 pounds per month.

how can i lose weight fast without working out?

Using this solely based on walking and that nothing concerning your diet changes, you can lose about 1.6 pounds a month. If you want to lose faster, here are some strategies you can use:

1. Increase Walking Speed

As stated already, walking at a pace of 4 mph or more is running and will burn extra calories in that amount of time. At 4 miles per hour, the 150-lb person will burn around 260 calories daily walking 2 miles:

260 calories burned per day multiply by 7 days a week equals to 1,820 calories burned per week
1,820 calories per week divided by 3,500 calories per pound equals to 0.52 pounds lost per week

At this pace, you’d lose about 2 pounds per month, which is slightly faster than walking at 3 mph.

2. Walk More than 2 Miles To Lose Weight Fast

Further, another way of heightening the velocity of weight loss is to prolong your day-to-day walk. For example, walking 3 or 4 miles instead of a mere 2 would put more calories at risk and make you lose weight faster. When weighing 150 lbs and walking for 4 miles at 3 mph, a person can burn an average of 400 calories per day. That amounts to:

400 calories per day x 7 days a week = 2,800 calories burned per week
2,800 calories burned per week ÷ 3,500 calories per pound = 0.8 pounds lost per week
In 1 month, you could lose approximately 3.2 pounds

3. Add Dietary Changes

But in addition to workout, diet plays a great role in losing weight. When you burn 250 calories every day with the help of intake reduction and walk 2 miles a day thereby burning an additional 200 calories, so your daily calorie deficit would be:

250 calories (diet) plus 200 calories (walking) is equals to 450 calories per day
450 calories per day multiply by 7 days a week is equals to 3,150 calories per week
3,150 calories per week divided by 3,500 calories per pound is equals to 0.9 pounds lost per week

In this scenario, you could lose nearly 1 pound per week, or 4 pounds per month.

Related Article: Can you lose 10 pounds in a month?

Other Factors That Influence Weight Loss

Weight loss is not always linear. Some factors may influence how much you will lose through walking 2 miles each day:

1. Starting weight.

As highlighted above, bigger people burn more calories per mile since their large body needs more energy to move around. Overweight or obese people tend to lose weight at a faster rate whenever they begin walking, but it could start to slow down as they reach your ideal weight.

2. Metabolism

The rate and extent to which your body burns calories, a process called metabolism, determines the burning of fats. Other factors determining one’s metabolism include age, gender, and genetics. Your metabolism decreases with age. Even though you walk the same distance every day, a year may have passed since you last walked it, and you have become just a little older, so you might feel that your metabolism has decreased, or it is relatively difficult to reduce your weight.

3. Muscle Mass

Muscle burns more calories at rest than fat. So when you add strength training and walking together, you will be building some muscle, which increases metabolism and raises the number of calories lost per day.

4. Diet and Hydration

As mentioned earlier, dieting is a huge determinant in losing weight. You can walk 2 miles a day, but if you consume excess calories over what your body needs to survive, you won’t get any slimmer. Concentrate on a very healthy diet that contains a lot of vegetables, lean proteins, whole grains, and healthy fats. You should also hydrate, as dehydration can reduce your metabolic rate as well as impede in losing the proper weight.

5. Consistency

Walking to lose weight: Consistency goes all the way when it comes to walking. What works for you may be 2 miles a day, but when it comes to losing weight, missing some days or walking irregularly will only stagnate your progress in that area. Commit to walking daily, rain or shine.

How to lose weight by walking everyday

You can supplement these activities with the following strategies in your walking if you are interested in burning more calories and accelerating the weight loss process:

1. Interval Training

While on walk, adding intervals of faster walking or jogging may help you burn extra calories. You can walk at a moderate pace for 2 minutes then quicken to be at a brisk pace for 1 minute and repeat this cycle within the walk to intensify it and burn more calories.

2. Walk Uphill

You burn more calories while walking uphill or walking uphill, as you have to engage more muscles and increase your heart rate. So look for a hill in the neighborhood and jump on it, or get the urge to hit the treadmill and raise the incline.

3. Carry Weights

You can use hand weights or ankle weights attached to your legs while walking that increase resistance for a higher calorie burn. However, be careful not to do too much; start with light weights in order to avoid injuries.

4. Walk with a Friend

Having a walking buddy helps keep you motivated and accountable. You will be less likely to skip a walk if you have made plans to meet up with a friend.

5. Track Your Progress

You can track your progress by using fitness tracker or smartphone app to track your steps, distance, and calories burned. Tracking your progress can keep you motivated and help you see how far you have come.

Benefits of Walking 2 Miles Everyday

Walking does far more for you than weigh loss. Here are a few things it can do:

1. Improved Cardiovascular Health

Walking is a good exercise for your heart and improving your blood flow. So, through regular walking, the risk for heart disease, stroke, and hypertension reduces itself.

2. Better Mental Health

Walking is great in reducing the effects of stress and anxiety, even relieving depression. It enhances your release of those good natural “feel-good” chemicals called endorphins and gives you a chance to clear your head and reboot.

3. Stronger Muscles and Bones

Walking works out your leg and hip muscles while toning and strengthening them, too. Furthermore, this kind of exercise improves your bone density, lowering your risk for a fracture or eventually osteoporosis.

4. Enhanced Mood and Energy Levels

Daily walk can really make the mood flip, increase energy, and even improve general well-being. It may also enhance your mood as walking outside in fresh air and sunlight elevates vitamin D levels.

How Much Weight Can You Lose By Walking Everyday?

Walking 2 miles a day is extremely easy and effective not only to reduce weight but also to improve your fitness and health in general. If walking with a moderate pace of 2 miles daily, you can lose about 1 to 2 pounds every month, depending on weight, speed while walking and other general factors in lifestyle. Combining an increased speed of walk along with the increased number of miles and through healthy diets, you would lose more weight.

Remember, slow and steady weight loss is the way to go because it gives the body a healthy and sustainable way of weight loss in the long run. Walking 2 miles a day will not make you lose all that extra weight overnight, but you’ll accumulate so many health benefits which would eventually enrich your quality of life in the long term. So, come and put on those sneakers, hit the pavement, and start walking your way to a healthier and slimmer you.

Doctor Consultation Required

Doctor consultation required before start walking and diet program to lose weight because your doctor knows best regarding safe and suitable health for you to do such programs, always consult a doctor before starting any weight loss program. In fact, since all bodies are unique and respond differently to dietary changes and physical activity, health conditions can include diabetes, heart issues, and metabolic disorders as additional special adjustments to your weight loss plan. A health professional will offer one-to-one advice, check on any risk factors for you, and even advise on alterations which can ensure your weight loss program is effective and safe for your general health.