Weight Loss Workouts

How Many Miles Per Week Should You Walk to Lose Weight?


Why does your goal weight always seem unattainable? Probably because when you think of losing weight, images of doing endless aerobics routines and eating nothing but celery sticks come to mind. With the new wave of fitness technology that has come out–Fitbits, smartphone pedometers, smart watches, etc.–we’ve found a new appreciation for the most common form of excercise in the world–walking. Most healthy adults have to walk everywhere, especially if they live in a big city.


If you make a dedicated effort to walking a lot every week, you could end up losing a pound per week. Imagine how little it would take to lose 15 pounds. That’s in only about four months, without putting time aside to go to the gym or putting in the effort of dieting.



Eating healthy can’t hurt, all the same. While walking seems easy enough, it actually can help you tone your muscles and improve cardiovascular function, which sounds like a win-win.

First, you have to make sure you are walking correctly, with tightened abs, a forward-facing chin, a flexed glutes, and eyes looking 100 feet in front of you. If you walk at a speed of 4 miles per hour, you will be able to lose 100 calories every mile, which is less than 20 minutes per mile.


Walking 15-20 minutes everyday will help you meet your weightloss goal in no time. Eventually if you up it to half an hour and then a whole hour, you’ll be a fat-burning machine!

A simple goal is to shoot for 10,000 steps per day, which is a lot, so you’ll have to come up with some strategies to up the mileage. Here are a few:

At Work: Try to integrate walking into everyday actions. Walking meetings have become trendy in the work place now, instead of the usual “sitting around a table trying not to fall asleep” routine. Instead of taking your bus all the way to the stop, get off a few blocks early and challenge yourself to walk the rest of the way.



Running Errands: Don’t look for the parking spot the closest to the storefront when you go shopping. You’ll get a real work out if you park way in the back, especially if you’re at a Walmart. People joke that shopping is a sport, but it can be a workout if you keep up your pace. You’ll probably end up buying less too, which is always a good thing!


Relaxation Time: Find a park near your house where you can walk a few laps before or after work. It will be a calming way to start or finish your day, and it won’t be too exhausting!


Always Take The Stairs: As tempting as it is when you have a heavy purse, try passing up the elevator for the stairs as much as you can. Granted if your office is on the 18th floor and you don’t have a lot of time, you could always get off the elevator a few floors below and walk the rest.


Walking may not seem like actual exercise, but it has definite benefits. It’s essential to be organized and determined, but walking really is the safest and healthiest way to lose weight!

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