Walking is becoming among the most beneficial and accessible forms of workout towards losing weight. You don’t need any exceptional clothing or equipment, just light clothing and comfortable pair of sports shoes and you are ready to go. The question is how many miles to walk to lose weight?
You will need to walk an average of 3 – 5 miles daily to lose weight. This will burn around 400 calories a day. Walking is among the greatest ways someone can try to reach his or her target. Walking is as perfect as running when it comes to burning the excess calories in the body, especially when someone is walking at a quicker pace.
How many miles a day to lose weight?
The recommended miles a day to lose weight is between 2-5 miles. Generally, weight loss is naturally based on the calorie deficit. This means you need a walk that will give you a calorie deficit of around 3400 calories so you can burn a specific pound of fat.
The one big benefit of walking is that it rewards someone with a super-calorie treat. This means how fast your walk and how many miles you cover a day, the more you burn calories.
For example, if you decide to walk around three & a half miles in one hour, you are likely to burn about 240 calories for a person who is 125 pounds body weight and 356 calories for a person who is 185 pounds body weight.
To eventually find out the miles you require to be able to drop some pounds of weight; you should first find out the steps you are able to make currently. And this way, you will be able to know how many steps you should increase or distance every day for a difference. [ How To Lose Weight Permanently]
Overall, the number of steps someone should increase on his daily distance in order to lose weight is just simple mathematics. On average, a human got a stride that is 2.5 inches long. And utilizing this stride, there would be about 2112 steps in a single mile.
And each mile you walk can roughly burn around 100 calories. This means if you would commit yourself to walk 45000 additional steps every day that is three extra miles; then you would be able to burn around 300 calories every day.
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Basically, burning 300 calories of dairy lead to a 2100 calorie deficit. And per month, that is around 9000 calories burned monthly, which equals 2.6 lbs lost. To incorporate such additional miles every day in your walking routine need you to change some lifestyle things such as parking far from the office or store, taking stairs, not the elevator, talking on phone calls while walking around.
How many miles is someone required to lose weight?
Essentially, the specific number of miles you need per day will depend on someone’s starting point. Therefore, it would help if you find out your starting point in relation to the number of calories you can burn currently per day, activity level, and distance that you cover on average.
With a good idea about this for your activities and personal habits, then you need to be able to know the number of steps you require to add for better results towards your weight loss.[ Also read: How Many Pounds Can You Lose Safely]
Below are basic numbers to always keep in mind:
- 1 mile equals to 2112 steps
- 1-mile steps equal to 100 calories burned
- 1 pound equals to 3500 calories
- Two pounds per week equals a 500 calorie deficit every day or 7000 calories per week.
Fat burner walking challenge for you
Besides, this program utilizes different speeds as below
- Mod (moderate) is the normal walking pace to many people 20 minutes/mile or preferably 3 miles in one hour.
- Slow is the 25 minutes per specific mile or preferably 2.4 miles per hour
- Fast walking right at the brisk pace pushing yourself. This helps boost the metabolism
Try These Programs Below for your daily walk
First week
Mon- 25-minute slow walk
Tuesday- slow walk 5 minutes, 20 minutes moderate
Wednesday- slow walk 25 minutes
Thursday- 5 minutes slow walk, 20 min mod
Friday- slow walk 25 minutes
Saturday – 25 minutes quiet and 20 minutes mod
Sunday- 25 minutes slow and 20 minutes mod
Total miles – 9
– Second week
Monday – 20 minutes mod
Tuesday – 20 minutes mod
Wednesday – 40 minutes mod
Thursday – 40 minutes mod
Friday – 20 minutes mod
Saturday – 20 minutes mod and 17 minutes fast
Sunday- 60 minutes mod
Total miles- 12
– Third week
Monday – 20 minutes mod, 17 minutes fast
Tuesday – 40 minutes mod
Wednesday – 25 minutes easy and 40 minutes mod
Thursday- 20 minutes mod and 17 minutes fat
Friday- 40 minutes mod and 35 minutes easy
Saturday- 40 minutes mod
Sunday – 20 minutes mod and 17 minutes fast
Total miles – 16
– Fourth week
Monday- 20 minutes mod, 17 minutes fast, 20 minutes mod
Tuesday- 40 minutes mod
Wednesday – 20 minutes mod, 17 minutes fast, 20 minutes mod
Thursday – 40 minutes mod, 17 minutes fast
Friday – 40 minutes mod
Saturday – 20 minutes mod, 17 minutes fast, 20 minutes mod
Sunday – 25 minutes easy, 34 minutes fast
Total miles – 19
– Fifth week
Monday – 20 minutes mod, 17 minutes fast, 20 minutes mod
Tuesday – 25 minutes easy, 34 minutes fast
Wednesday – 60 minutes mod
Thursday – 20 minutes mod, 17 minutes fast, 20 minutes mod
Friday- 20 minutes mod, 34 minutes fat
Saturday – 60 minutes mod
Sunday – 25 minutes easy, 34 minutes fat
Total miles- 21
Conclusion
Consider combining your walking with other related healthy eating habits for a big change in your fitness and health. Further, you can also do strength training because it is essential in losing weight as it keeps metabolism fast and overall healthy body.
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