Can you Lose Weight by Walking 5 Miles a Day


Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you’ll burn.

Walking several miles a day, five days a week takes considerable time, but the payoff can be huge if you make it a lifetime habit. Walking five miles a day has many benefits including high calorie burn and weight loss.

For most of human history, walking for weight loss wasn’t a thought that crossed ‘Humans’ minds. Walking and running were merely transportation methods, the only means of getting from A to B. These days, that’s no longer the case for most of us.

You’re more likely to rely on a car, train, or bus to get you where you need to go. And on top of desk jobs and long hours, there are even fewer opportunities in the day to walk anywhere for any reason, which is a big problem.

Can you Lose Weight by Walking 5 Miles a Day

Why it’s important to walk for weight loss?

Approximately 2 million deaths per year are attributed to physical inactivity, according to the World Health Organization. Sedentary lifestyles can be attributed to countless health problems, including increased risk of:

  • all-cause mortality
  • cardiovascular diseases
  • diabetes
  • obesity
  • colon cancer
  • high blood pressure
  • osteoporosis
  • lipid disorders
  • depression
  • anxiety

On the other hand, walking 5 miles a day a day could be enough to prevent type II diabetes, according to a review published in Frontiers in Endocrinology.

Walking comes in handy when it comes to preventing chronic disease, but if you’re also wondering can you lose weight by walking, the answer is also yes.

As for how much weight you can lose by walking, results will vary. However, one study found that participants lost an average of three pounds by walking. And it might be obvious, but the study also reported that the more you walk, the more weight you’ll lose.

Can you Lose Weight by Walking 5 Miles a Day

How Walking Can Help You Keep Weight Off?

Many people who lose weight end up gaining it all back. However, regular exercise plays an important role in helping you maintain weight loss. Regular exercise like walking does not only help increase the amount of energy you burn day-to-day, but it also helps you build more lean muscle so that you burn more calories, even at rest.

Furthermore, participating in regular, moderate-intensity exercise like walking can improve your mood, making you more likely to stay active in the long term. A recent review estimated that to maintain a stable weight, you should walk 5 miles per day is enough for weight loss.

However, if you’ve lost a lot of weight, you may need to exercise more than 200 minutes per week to prevent yourself from regaining it.

In fact, studies have found that people who exercise the most are usually the most successful at maintaining their weight loss, whereas people who exercise the least are likely to regain the weight. Incorporating more walking into your day can help you increase the amount of exercise you do and contribute towards your daily activity goals.

How much weight will I lose if I walk 5 miles a day?

Walking 5 miles daily will burn about 650 calories. If you reduce your calorie intake 500 per day you will lose 2 pounds weekly. Remember weight loss is 70 to 80 % diet and 20 to 30 % exercise.

Can you Lose Weight by Walking 5 Miles a Day

How to boost weight loss while walking?

Here are some ways which can help you out in weight loss in minimum time.

  1. Go faster the right way:

If you want to increase your walking pace there are two ways you can do it. You can take longer strides or you can fast strides. Experts say that it’s better to do the later because lengthening your stride can increase strain on your feet and legs.

  • Vary the terrain:

As well as altering your speed, a great way to burn more belly fat is to switch up the surface you’re walking on.

See, walking on grass or gravel burns more calories than walking on a track while walking on soft sand increases caloric expenditure by almost 50 percent, provided that you can keep your pace the same.

  • Add high-intensity walks to your routine:

Do at least 20 minutes of high-intensity walking on 3 nonconsecutive days per week as you’ll burn more fat during and after these cardiac-intensive workouts. On alternate days, do moderate-intensity fitness activity for about 30 minutes per session.

  • Walk uphill:

Walking briskly up a short hill is a great example of interval training when interspersed with flat terrain walking.

Your leg muscles with thank you if you lean forward slightly when walking uphill and your knees will be even more grateful if you slow your pace, bend your legs slightly and take shorter steps when you descend those hills.

  • Use hand weights:

Hand weights can boost your caloric expenditure, but they may alter your arm swing and thus lead to muscle soreness or even injury. They’re generally not recommended for people with high blood pressure or heart disease.

If you want to use them, start with one-pound weights and increase the weight gradually. The weights shouldn’t add up to more than 10 percent of your body weight. Ankle weights are not recommended, as they increase the chance of injury.

  • Try backwards walking:

Walking backward uses the leg muscles differently from walking forward and can be a great way of rehabilitating from a knee injury. Retro walking is safest on a treadmill but a deserted running track would be just as suitable.

If you have neither of those settings available to you, walk outside away from traffic, trees, potholes, etc. with a spotter. Even a slow pace (2 mph) provides fairly intense training.To avoid muscle soreness, start slowly: don’t try to walk backward more than a quarter mile the first week.

Can you Lose Weight by Walking 5 Miles a Day


Regularly taking part in moderate-intensity aerobic exercise like walking has been shown to help people lose belly fat.

Regularly taking part in exercise that you enjoy, such as walking, can improve your mood and make you more motivated to keep it up.

Staying active and moving more by walking throughout your day can help maintain weight loss.


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