How Many Miles Should I Walk a Day to Lose Weight?

How Many Miles a Day to Lose Weight

how many miles a day to lose weight

Staying fit is the healthiest way to live and there are several ways to stay fit like exercising and dieting.

Even though these forms of exercise do work but they are either not easy to do for a lot of people or they do not match their lifestyles. Take, for example, exercising is not suitable for a 70-year-old man with back pain.

So, we know that walking is the easiest form of exercise out there and it is loved by elderly people as well.

Walking is a convenient sort of exercise that is helpful in losing weight on a healthy note. It does not require too much stress and can be done at any time.

People who are not able to lift weights and people who do not have the time to go to the gym can easily fit walking into their lifestyle.


Walking is the easiest form of exercise

But the question here is, how many miles should a person walk to lose weight?

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How Many Miles Should You Walk Per Day?

The quick answer would be “5 miles per day”. Walking for 5 miles every day can be a good way to lose those unhealthy pounds.

According to research, walking is known to decrease anxiety, anger, depression, and fatigue. Also, people who walked daily showed a decrease in their body mass index, waist circumference, and overall weight.

Five miles equals almost 10,000 Steps

Some people may prefer walking 8 to 10 miles a day. This distance may not be suitable for everyone. So, on average walking 5 miles a day can be much more fitting as it will be less time-consuming and less stressful.

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How Much Weight Can You Lose by Walking 5 Miles a day?

Basically, it depends on your own body’s weight and how much weight will you lose by walking 4 to 5 miles. As a fact, the more weight you have the faster you will burn calories.

A mechanism behind this fact may be the presence of extra weight that makes you spend extra energy while walking or exercising.

Therefore, approximately 9.7 calories are burned by a person weighing 180 pounds in one minute and 7.6 calories by someone weighing 140 pounds.

So, based on the statements given above, 5 miles walk can help a 125-pound individual lose 300 calories and a 185 pounds person lose 444 calories based on the pace.

You can roughly lose one pound per week walking 5 miles per day

If you run five miles a day, you may lose 5 to 6 pounds a month.

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Does The Pace Matter?


In the case of losing weight by walking, the pace definitely matters. Typically, it takes a person 15 to 20 minutes to walk a mile. At this pace, it will take 1 to 1.5 hours to complete 5 miles.

The faster your pace is the more you lose weight. For this reason, if you walk slowly and take your time to complete a mile in about 20 minutes then you will lose almost 100 calories at that pace.

On the other hand, you can lose the same number of calories if you walk fast and complete a mile in 11 to 12 minutes.

A faster pace is not preferable for people with bone or joint issues.

You can lose about 2 pounds a month walking 2 miles each day or about 4000 steps per day

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Intermittent Walking vs Continuous Walking?

Intermittent walking means breaking your walks into regular intervals. By taking breaks in between your walks, you can regain your energy and continue your walk without exhausting yourself.

If you walk continuously for an hour or beyond, you are more likely to feel lethargic and exhausted at the end of your walk and this may lead you to give up.

But, does intermittent walking give the same results as continuous walking? The simple answer to that is YES! According to research, intermittent walking can show almost similar results as continuous walking with the difference being increased lean body mass and fat-free mass with intermittent walking.

So, try to take breaks in between your walks in order to not exhaust your muscles and use all your energy in just one go.

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Increasing Your Miles

It can be tough for obese people to even walk a mile as their bones and joints are not as effective as a physically fit individual. In some cases, people with a pretty hectic schedule may not be able to take out the time to walk 5 miles.

Considering both situations, start walking a mile every day and try to add an extra mile every week. A combination of the addition of an extra mile with an increased pace can be a perfect option as well.

Keep Yourself Hydrated when walking:

5 miles is a long distance to cover which will require stamina and cause you to sweat a lot. This may cause a fluid imbalance in your body. Keeping yourself hydrated is crucial for this reason.

Keep a bottle of water with you and drink from it whenever you take a break.

Benefits of Walking 5 Miles a day to lose weight:

Apart from weight loss, walking can have various positive impacts on your overall health.

It can improve your cardiovascular health and prevents CVD. Enhancing your bone and muscle strength can help you to improve your balance and joint movements.

Walking long distances can aid in building stamina. Prevention or management of high cholesterol, diabetes, stiff muscles, and hypertension are also some benefits. On another note, it can also improve your sleeping schedule.

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Disadvantages of Walking 5 Miles a day

Even though a 5-mile walk is very healthy but there can be possible downsides to it. As excess of everything is detrimental to your health. Similarly, continuous walking with no rest prior to or after it can cause muscle soreness.

If your joints or bones are not in the best condition then walking at a fast pace may not be fit for you. It may lead to joint pain, muscle strains, exhaustion, and fatigue.

Tips For Walking 5 Miles

  • Take deep breaths during your walk
  • Try not to drain all your energy and take breaks
  • Keep yourself hydrated
  • Only walk as much as your stamina allows you to
  • Rest well before walking in order to have enough energy
  • To see efficient results, stick to a healthy diet
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Commonly Asked Questions:

Question: How many pounds will I lose if Walk five miles a day?

Answer: one pound a week approximately

Question: How many pounds will I lose if I run five miles a day?

Answer: Approximately 5 to 6 pounds a month

Question: How many pounds will I lose if I run one mile daily?

Answer: You may lose one to two pounds a month

Question: How many miles do I have to run to lose 1 pound?

Answer: four to five miles daily to lose one pound in a week and one mile each day to lose one pound in a month.

Question: How much weight can you lose by walking 4 miles a day?

Answer: You can lose about one pound in ten days or 3 pounds in a month.

Question: How many miles should I run each day to lose 20 pounds?

Answer: To lose 20 pounds in a month, you have to struggle hard. You can lose 20 pounds in a month if you run about 20 to 25 miles each day. To lose 20 pounds in three months, you have to run around 8 miles each day.

Question: How many miles do you have to walk to lose 10 pounds?

Answer: To lose 10 pounds in a month, you have to walk about 12 miles each day. To lose 10 pounds in three months, you have to walk about 4 miles each day.

Question: How many minutes a day should I run to lose weight?

Answer: The usual speed is one mile per ten minutes. To lose weight of at least one pound in a week, you have to run at least 4 to 5 miles a day. That means you have to run for about 40 to 50 minutes each day to lose one pound per week.

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What do you think?

Written by Dr. Ahmed

I am Dr. Ahmed, a qualified Internist and a practicing physician. I am in the medical field for over fifteen years and writing medical posts for over 5 years.

I love my family, my profession, my blog, nature, hiking, and simple life. Read more about me, my family, and my qualifications

Here is a link to My Facebook Page. You can also contact me by email at or at My Twitter Account 🙏

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