Will Walking 2 Miles A Day Help Lose Belly Fat - Daily Medicos (2023)

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Will walking 2 miles a day help lose belly fat? Honestly, chances are good that it will! Walking is a low-impact form of physical activity that people of all ages and fitness levels can do.

A two-mile walk burns approximately 200 calories, which can help lead to weight loss over time. Not only does it help reduce weight, but also has been proven to help improve mood and overall health.

Yes, it is possible to lose weight by walking 2 miles daily. Walking is a great physical activity that can help you burn calories and lose fat.

The key is to work on your diet as well. It’s not merely about how many miles you walk, it’s also necessary to be mindful of your diet and ensure you’re eating nutritious foods.

To lose weight, you must be conscious of your calorie intake. This means that you have to burn more calories than you consume each day.

Will Walking 2 Miles A Day Help Lose Belly Fat - Daily Medicos (1)

(Video) How Much You Should Walk Every Day to Lose Weight

Can Walking Help With Weight Loss?

There is a lot of research that has been conducted on walking and its ability to help with weight loss, especially when it comes to belly fat.

Much of the study is based on observational analyses, which can help show trends, but are only sometimes the most reliable.

Studies have shown that walking can help you lose weight and is especially effective at helping you lose belly fat. In one study, obese women who walked for 50 minutes a daily, for five days a week for 12 weeks lost more than twice as much visceral fat (the dangerous fat surrounding your organs) as women who didn’t walk.

Overall, the research shows that walking 2 miles a day can help with weight loss, especially with belly fat. However, it is essential to remember that this is just an average, and individual results may vary.

How Much Weight Can You Lose By Walking 2 Miles A Day?

You might complete your first week of walking 2 miles and become curious about how much weight you can lose walking 2 miles a day.

A person who weighs 150 pounds and walks 2 miles a day at a moderate pace (3 mph) can expect to lose about 1 pound per week.

If you up your walking pace to 4 mph, you can lose about 2 pounds per week. And if you like to see results, you can try walking at a fast rate (5 mph) and lose up to 3 pounds per week.

For instance, if you stick with this walking 2 miles daily routine, you could drop 8-16 pounds in 2 months or 16-32 pounds in 4 months.

(Video) Benefits Of Walking Everyday | Walking 30 Minutes A Day | Lose Weight By Walking

Of course, this isn’t a standard, but this general rule will give you a fine view of how many calories you can burn. So put on your walking shoes and hit the pavement! Even a short walk can make an immense difference.

Will Walking 2 Miles A Day Help Lose Belly Fat - Daily Medicos (2)

How Long Does It Take To Walk 2 Miles?

Approximately an average person can walk 2 miles in about 30 minutes. However, it is impossible to predict an accurate answer for anyone.

It depends on the person’s age, stamina, weight and speed, and pace level. If you’re an overweight person walking uphill, it will take longer than walking on a straight road.

Generally, it’s best to set 2 hours to complete the walk of 2 mile walk. Remember, there’s no need to push yourself too hard. listen to your body and take it at your own pace. It’s always better to take a pause when you are running out of breath and rest if you need to.

Why Is Walking Good For You?

There is a list of benefits of walking and running. Here are just a few:

  1. Can help to improve your cardiovascular fitness.
  2. Excellent for getting your heart rate up and blood circulation.
  3. Help to strengthen your bones and muscles.
  4. Walking is a weight-bearing exercise, which means that it helps to build up bone density.
  5. Can also help to tone your muscles and to improve your balance.
  6. Help to improve your mental health.
  7. Has been shown to reduce stress.
  8. Walking is an excellent form of exercise that has been shown to increase stamina.

So even if you don’t see a drastic change in your weight, you may still experience other benefits from walking 2 miles daily.

How Many Calories Does Walking 2 Miles Burn?

A person weighing 155 pounds burns approximately 232 calories by walking two miles in 30 minutes, according to HealthStatus. This figure runs slightly higher for someone who weighs 185 pounds, burning about 272 calories in the same amount of time.

(Video) 2 MILES Easy Walking to Lose Belly Fat/ Lose Weight & Burn Fat Efficiently (3.2 km)

So, if your goal is to burn some calories, plan your walking routine to maintain your daily target. When looking for an estimate of how many calories you’ll burn on your next walk, plenty of online calculators can give you a rough estimate.

Will Walking 2 Miles A Day Help Lose Belly Fat?

Well, your diet plays a significant role in your ability to lose weight. Its 80% diet and 20% physical activity together give the best weight loss results. However, a few other factors can also impact your weight loss journey.

1. Activity level

An inactive lifestyle can make it harder to lose weight. Walking, running, and other forms of movement can help you burn calories and lose weight.

2. Sleep habits

Getting a good sleep is essential for weight loss. A disturb pattern of sleep can lead to weight gain, water retention.

3. Stress levels

High-stress levels can significantly affect your ability to lose weight. Managing stress can help you lose weight.

4. Genetic factors

Some people are predisposed to carrying more weight than others. If you have a family background of obesity, you may have a more challenging time dropping off the gifted pounds.

Will Walking 2 Miles A Day Help Lose Belly Fat - Daily Medicos (3)

Is Running Better Than Walking?

Some people prefer to walk because it is a low-impact activity that can be done anywhere and anytime. Running may be the better option if you want to get a cardio workout.

(Video) 30 Minute Boosted Fitness Walk | Walk at Home

If your goal is to start with any low-impact activity that you can do without a lot of planning or equipment, then walking may be the better choice. Ultimately, the best exercise is the one that you’ll find easy to do and as per your fitness goal.

How to Make Walking a Part of a Daily Routine?

Many of us don’t walk as much as we should. Walking is a quick and easy way to get some shape and a fresh air break from sitting at a desk all day. Including more walking into your lifestyle can be easy with a few simple changes.Here are some tips on how to get started:

1. Park your car away from your destination

First, try parking your car a little further away from your destination. This will force you to walk a bit further, and it can make a big difference over time.

2. Take small breaks

If you have a sedentary lifestyle, You can also prefer to take walking breaks throughout the day, even if it’s just for a few minutes. Taking a quick walk around the block or down the hall can allow you to stretch your legs and get some fresh air.

3. Find a walking buddy

Walking with a friend or family member can be more fun (and motivating). You can also use walking as a way to connect with others. Walking with a friend or family member can be a great way to catch up and get some exercise at the same time.

4. Make walking part of your routine

Once you start getting used to walking, make walking a part of your routine and eventually make it a habit. Try setting a goal of walking for at least 30 minutes every day, or 10,000 steps. Once it becomes a habit, you’ll likely stick with it.

Conclusion

Many believe the only way to lose belly fat is to hit the gym and exercise for hours. However, this is different from how it works.

There are plenty of activities that you can do in your everyday life to help shrink your waistline. The best is as simple as taking a walk. So, walking 2 miles a day is a great place to start if your goal is to lose belly fat!

(Video) FAST Walking in 30 minutes | Fitness Videos

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FAQs

Will walking 2 miles a day help lose belly fat? ›

Walking might not be the most strenuous form of exercise, but it is an effective way to get in shape and burn fat. While you can't spot-reduce fat, walking can help reduce overall fat (including belly fat), which, despite being one of the most dangerous types of fat, is also one of the easiest to lose.

How far should I walk a day to lose belly fat? ›

Popular fitness trackers and pedometers encourage people to take 10,000 steps per day, and one 2016 study agrees that 10,000 steps are ideal. This works out to roughly 5 miles of walking. People interested in walking for weight loss should consistently hit at least 10,000 steps each day.

What happens to your body if you walk 2 miles everyday? ›

Other benefits of walking 2 miles a day include improved fitness and stamina, lowering bad cholesterol while improving good cholesterol levels, improving your cardiovascular fitness and heart health, reducing your risk of diabetes (16), improving blood and oxygen circulation, and even reducing your risk of breast and ...

Will I lose weight if I walk 2 miles everyday? ›

Most people will lose weight by walking 2 miles a day. Walking two miles at a brisk pace burns around 160 to 200 calories. This adds up to losing one to two pounds a month. You'll lose more weight if you're heavier, walk at a faster pace, or up hills.

Can I get a flat stomach by walking everyday? ›

Studies show walking is one of the best ways to shed belly fat, in less time than you think. Researchers reviewed 40 years of studies on exercise and belly fat and found that just 2 1/2 hours of brisk walking a week--about 20 minutes a day--can shrink your belly by about 1 inch in 4 weeks.

How many minutes of walking can reduce belly fat? ›

Walking reduces belly fat

In one small study, women with obesity who walked for 50–70 minutes three times per week for 12 weeks, on average, reduced their waist circumference and their body fat.

How to lose belly fat after 55? ›

Sass recommends eating a healthy, balanced, plant-based diet. “Plant foods rich in monounsaturated fat — avocado and avocado oil, extra virgin olive oil, whole Mediterranean olives and olive tapenade, nuts and nut butter — as part of a healthy balanced diet may help reduce belly fat,” she says.

What is the best distance to walk to burn fat? ›

In terms of how the type of walking you need to do to lose weight, a brisk pace is recommended. Walking for 30-90 minutes several days each week will help you to lose weight. Walking at a brisk walking pace for 30 minutes typically results in a distance walked of 1.5-2 miles or 3,000-4,500 steps.

How long does it take to see results from walking? ›

After 3-4 days of walking: you will notice the “better fit” or more room in your clothes! After 7 days of walking: real changes are happening! You have used body fat as energy (fat burning!) Muscles feel more toned!

Is it better to walk faster or farther? ›

Walking is good for health but walking faster is even better, study finds. How fast you walk could be just as important for your health as how many steps you take each day, a new study suggests.

How many miles is it good to walk everyday? ›

As a result, the CDC recommend that most adults aim for 10,000 steps per day . For most people, this is the equivalent of about 8 kilometers, or 5 miles. Most people in the United States only take 3,000–4,000 steps per day , which equates to about 1.5–2 miles.

How far should a 65 year old walk every day? ›

Adults aged 65 and older need: At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.

How many miles do you have to walk to lose 2 pounds? ›

"Generally, 1 mile (or roughly 2,000 steps) walked equates to [burning] 80 to 100 calories." There are 3,500 calories in 1 pound. "This means to lose 1 pound, you'll need to walk roughly 35 miles or 70,000 steps. Over the course of a week, this means targeting 10,000 steps a day," says Davis.

How many steps is 2 miles walking? ›

Average Steps Per Mile and Kilometer Table
MileskmSteps Walking
11.62160
23.24320
34.86480
46.48640
6 more rows
Nov 16, 2022

How many minutes does it take to walk 1 mile? ›

The average “usual” walking speed works out to walking one mile in 20.6 minutes, while walking a mile at the average maximum walking speed would take 13.48 minutes. Therefore, this data suggests that the average middle-aged walker can walk a mile between 13 minutes and 30 seconds to 20 minutes and 36 seconds.

What is the flat tummy walk? ›

The Flat Tummy Walk

abdominal muscles, leading to a flatter stomach. This type of exercise typically involves engaging the core muscles and walking at a brisk pace. It can be done indoors or outdoors and doesn't require any equipment. It is also called a “power walk” or “brisk walk”.

Which exercise burns the most belly fat? ›

Crunches:

The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground.

Can walking tighten your stomach? ›

Studies show walking is one of the best ways to banish the belly bulge, in less time than you may think. By walking briskly for just 2 1/2 hours a week (about 20 minutes a day) you can shrink your belly by about 1 inch in 4 weeks.

How to lose belly fat in 2 weeks by walking? ›

2-Week Walk Off the Belly Fat Guide
  1. THE WALKS. When it comes to your walking pace, gauge your intensity on a scale of 1–10. ...
  2. ENDURANCE WALK [30—60 MINUTES] ...
  3. INTERVAL TRAINING WALK [20—30 MINUTES] ...
  4. STRENGTH CIRCUIT WALK [30—60 MINUTES] ...
  5. STRESS-RELIEVING WALK [15—60 MINUTES] ...
  6. STRETCH [5—20 MINUTES]
Mar 13, 2021

How long does it take to lose 1 inch belly fat? ›

The volunteers reduced their waist sizes by an average of 1 inch for every 4lb (1.81kg) they lost. So if you lose 1lb (0.45kg) a week you could hope to reduce your waistline by an inch after four weeks.

How much I should walk according to my weight? ›

If an individual has a higher BMI and is looking to add more activity to their routine, 30 minutes of walking each day, or about 3,000 to 5,000 steps (1.5 to 3 miles), is recommended. This advice also pertains to those with a lower BMI who are just starting out with adding more exercise to their day.

Can a 70 year old get rid of belly fat? ›

Diet, Nutrition, and Exercise

Diet can be a very effective way for seniors to lose belly fat. You might not ever get to have six-pack abs, but you can significantly reduce your weight and improve your health with a good diet and nutrition plan.

What is the best way for seniors to lose belly fat? ›

Weight Training

Weight or resistance training is the best way to lose belly fat after 65. As mentioned earlier, burning belly fat can be challenging in this age group due to muscle loss. By doing resistance training exercises, you develop more muscle mass that helps your body burn more calories even at rest (1).

Where does walking burn fat first? ›

You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.

Should I walk slow or fast to burn fat? ›

Conclusions: Total body fat is lost through walking at all speeds, but the change is more rapid, clear, and initially greater with slow walking in overweight subjects. A longer exercise impulse at a lower speed in our study initially produced greater total fat loss than a shorter one with fast walking speed.

What time of day should I walk to burn fat? ›

The ideal time would be in the morning, before having your breakfast. At this time your body is already in a calorie deficit mode, and walking can ignite the body's ability to burn fat.

What happens if I walk everyday for a month? ›

7 Things That Happened When I Made Myself Go For A Walk Every Single Day For A Month. For a such simple, approachable activity, walking certainly does deliver some remarkable health benefits. Studies show that a daily brisk walk can help lower blood pressure, reduce belly fat, increase energy levels, and improve mood.

What happens if we walk for 1 hour daily? ›

Walking 1 hour each day can help you burn calories and, in turn, lose weight. If you'd like to lose a substantial amount of weight (more than 5% of your body weight), the U.S. Department of Health and Human Services recommends getting at least 300 minutes of moderately intense physical activity weekly.

Can you get in shape just by walking? ›

Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier. Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories and make your heart healthier.

Is it better to do 2 short walks or 1 long walk? ›

Are multiple short walks as good as 1 long walk? In short – yes! Shorter walks are just as good as longer walks for fitness. In fact, it may even be more beneficial to work in short bursts of activity during your day.

What is the best time of day to walk? ›

Kick starting your day with a brisk walk can not only regulate your body-cycle for the day, but also facilitate an early to rise, early to bed mindset. 7am to 10am are the most ideal hours for an intense walk to pump adrenaline and boost energy levels for the day forward.

How fast should a 75 year old walk? ›

Average walking speed by age
AgeMeters/secondMiles/hour
50 to 591.31 to 1.432.93 to 3.2
60 to 691.24 to 1.342.77 to 3.0
70 to 791.13 to 1.262.53 to 2.82
80 to 89.94 to .972.10 to 2.17
3 more rows
Mar 14, 2019

What happens to your body when you walk everyday? ›

About walking

Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.

Why am I walking everyday and not losing weight? ›

One of the main reasons why burning calories through exercise may still not result in weight loss is due to overexertion, or inflammation of your body. If you exercise too hard on a daily basis, there is an excess of inflammation in your body. All the added up inflammation makes you gain more weight than lose.

Will walking 2 miles a day tone my legs? ›

Walking is particularly effective for toning your legs and bum, she adds. “The muscles you use when walking include your calf muscles, thighs and buttocks, so these areas will become more toned and shapely.”

What age is considered older adults? ›

Although there are different ways to classify this population, some studies have classified elderly adults between the ages of 65 and 74 years as youngest-old, those between ages 75 and 84 years as middle-old, and those aged over 85 years as oldest-old [5].

How long should it take a 65 year old woman to walk a mile? ›

What Is the Average Walking Speed By Age and Sex?
AgeHow Long Does It Take to Walk a Mile for Women? (minutes: seconds)How Long Does It Take to Walk a Mile for Men? (minutes: seconds)
50-5920:2818:45
60-6921:4020:00
70-7923:4321:16
80-8928:3127:39
3 more rows
Dec 23, 2022

How many miles should a 70 year old walk? ›

Older adults who walk three to four miles a day — 6,000 to 9,000 steps — were found to be 40 to 50 percent less likely to suffer a heart attack or stroke than those who walk a mile (2,000 steps) a day, according to research published in the journal Circulation.

How much should I walk to lose 3 pounds a week? ›

By all means, do more if you can. An hour in the gym (400 to 500 calories) plus 6,000 steps of being active throughout the day (300 calories) plus following the Pritikin Eating Plan (500-calorie deficit) nets you about a three-pound weight loss every week.

How many miles should I walk a day to lose 1 pound a day? ›

Remember, it's all a simple math equation. 1 Pound weight loss per week with diet changes and walking combined = 2.5 extra miles walked per day (5280 extra steps), and 250 calories less consumed per day, for a total daily caloric deficit of 500 calories.

Can you get fit from walking 2 miles a day? ›

#1: Walking 2 Miles a Day Can Help You Get In Shape

Starting small with just walking 2 miles per day can help you establish a consistent workout habit and build up your fitness level so that you'll be able to handle longer and more intense exercise in time.

What happens when you walk 2 miles a day? ›

Walking provides a boost to the number of calories that you burn throughout the day. Specifically, walking is considered low-intensity steady state cardio, which has been shown to improve fat burning. A day two-mile walk can bump up your metabolic rate and help you burn more calories and fat.

Is walking 2 miles a day considered exercise? ›

Yes it is. As seen above, this incredibly underrated exercise does more than just get you out of the house. Walking 2 miles a day is a great weight loss strategy, and it does wonders for your mental health, heart health and general well being.

How much weight can you lose by walking 2 miles a day? ›

Most people will lose weight by walking 2 miles a day. Walking two miles at a brisk pace burns around 160 to 200 calories. This adds up to losing one to two pounds a month. You'll lose more weight if you're heavier, walk at a faster pace, or up hills.

How many miles is a 5 minute walk? ›

The break point for walking trips seems to be the five minute walk, which is approximately one quarter mile or 400 meters.

How many miles is a 30 minute walk? ›

Walking at a brisk walking pace for 30 minutes typically results in a distance walked of 1.5-2 miles or 3,000-4,500 steps. While you can walk more on some days and less on others, the total walking time per week should be at least 150 minutes⁶.

How soon will I see results from walking? ›

After 3-4 days of walking: you will notice the “better fit” or more room in your clothes! After 7 days of walking: real changes are happening! You have used body fat as energy (fat burning!) Muscles feel more toned!

How much should I walk to slim down? ›

In terms of how the type of walking you need to do to lose weight, a brisk pace is recommended. Walking for 30-90 minutes several days each week will help you to lose weight. Walking at a brisk walking pace for 30 minutes typically results in a distance walked of 1.5-2 miles or 3,000-4,500 steps.

What is the best time for walking to lose weight? ›

The ideal time would be in the morning, before having your breakfast. At this time your body is already in a calorie deficit mode, and walking can ignite the body's ability to burn fat.

How do you get rid of belly fat after 50? ›

To battle belly fat:
  1. Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. ...
  2. Replace sugary beverages. ...
  3. Keep portion sizes in check. ...
  4. Include physical activity in your daily routine.

What are the 5 foods that burn belly fat? ›

7 Foods that Burn Belly Fat
  • Beans. “Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. ...
  • Swap your beef for salmon. ...
  • Yogurt. ...
  • Red bell peppers. ...
  • Broccoli. ...
  • Edamame. ...
  • Diluted vinegar.

How many days a week should I walk to lose fat? ›

To lose weight walking, you need to walk at a moderate pace for 30 or more minutes at least five days a week. 2 However, walking for longer periods more vigorously can lead to better results.

How much weight can I lose in a month by walking every day? ›

How much weight you can lose from walking depends on your current weight, diet and activity level. We recommend losing no more than 1 to 2 pounds per week for sustainable weight loss, which means you could potentially lose 10 pounds in five weeks.

How to lose belly fat after 60? ›

Weight Training

Weight or resistance training is the best way to lose belly fat after 65. As mentioned earlier, burning belly fat can be challenging in this age group due to muscle loss. By doing resistance training exercises, you develop more muscle mass that helps your body burn more calories even at rest (1).

Can lemon water reduce belly fat? ›

Lemons are known to help you lose weight; thanks to the presence of vitamin C and antioxidants that promote good digestion. Lemons also have diuretic properties, which help in detoxifying the body, thereby helping burning fat. According to experts, this magic potion can boost the body's metabolism to a great extent.

How do you get rid of lower belly pooch fast? ›

There are plenty of smart strategies that can help you slim down all over and reduce the amount of fat around your lower belly.
  1. Cut your calories. ...
  2. And maybe cut your carbs too. ...
  3. Bump up your protein. ...
  4. Stop drinking your calories. ...
  5. Try intermittent fasting. ...
  6. Go for high intensity intervals. ...
  7. Try resistance training. ...
  8. Get enough sleep.
Oct 7, 2020

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