Does walking 2 miles a day Help lose weight?

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A girl on her morning walk

If you are walking 2 miles a day, rest assured that you will burn calories, lose weight, and even enjoy better cardiovascular health.

Walking is one of the most common forms of aerobic physical activity undertaken by millions. A report by statista [1]Statista: Number of people walking for fitness in the United States from 2006 to 2018 shows that about 111 million American adults relied on walking for fitness in 2018. If anything, walking as an exercise has only grown in fame and favor since then. No surprises here since it is affordable, low-impact, and can be done anywhere.

If you are also walking regularly, rest assured that you will not only maintain a healthy weight but also enjoy better cardiovascular health, improved blood flow, and better mood. But will walking 2 miles a day help lose belly fat? And how many calories are burned while walking a mile? If you are walking for weight loss, this article answers all your questions. Explore and find everything about walking 2 miles a day for weight loss.

Can walking 2 miles a day help lose weight?

So, does walking help you lose weight? Well, walking is one of the most effective and reliable weight loss strategies. The best part about this physical activity is that it is not at all expensive to start and continue. Several studies have shown the positive effects of walking on burning fat and reducing the waistline. 

A study [2]PubMed: Effect of walking exercise on abdominal fat, insulin resistance and serum cytokines in obese women conducted on a group of obese females found that women who walked 50–70 minutes 3 days a week lost 1.5% body fat and 1.1 inches around the waist on average in 3 months. 

While walking 2 miles a day helps you burn calories, you need to keep the practice consistent for the long term for sustainable weight loss.

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

If you are walking to lose weight, you might have this question in your mind-“how much weight and how many calories can you burn by walking 2 miles a day?” The number of calories burned depends on one’s current body weight and walking pace or speed. If you are overweight and walk at a certain pace, you will burn a certain number of calories. By increasing your pace, you will burn more calories in the same amount of time. 

For a good calorie burn and for healthy weight loss, create a calorie deficit of 500 calories per day. Losing weight becomes easy when you create this calorie deficit through a combination of walking (exercise) and diet. While trying to lose weight, swap high calorie food for lower calorie and naturally low in fat whole foods such as fruit and vegetables. This will allow you to lose about one pound every week. 

According to a comparative study [3]Harvard Health Publishing: Calories burned in 30 minutes for people of three different weights, a person weighing 125 pounds can burn up to 107 calories by walking 2 miles at a speed of 3.5 mph. On the other hand, a person weighing 155 pounds and 185 pounds can expect a calorie burn of 133 and 159 calories, respectively. On average, walking 2 miles a day can help you lose nearly half a pound in a week without making any changes to your diet and calorie intake while maintaining a consistent walking speed.

How to lose weight by walking 2 miles a day? 

Burning calories and losing weight by walking for 2 miles a day is not tricky if you do it every day and keep it consistent. However, there are certain ways to lose extra weight to achieve your weight loss goals faster. To lose more fat or extra pounds through walking, we recommend following these tips:

1. Elevate your walking pace

Since the number of calories you burn also depends on your walking pace, you need to consider it if you want to lose more weight effectively. Walking at a brisk pace elevates your breath rate and blood flow, thus burning more calories than those who walk at a slower pace. According to a study [4]American College of Sports Medicine: Greater Weight Loss from Running than Walking during a 6.2-yr Prospective Follow-up published in Medicine & Science in Sports and Exercise, people who increased their pace while walking burned more calories. So, start slow but gradually increase your pace with every walking session to burn extra calories and lose more weight. 

2. Walk with a weighted vest

To reach your weight-loss or fitness goals faster, walk for 2 miles regularly while wearing a weighted vest. The weighted vest will add extra resistance to your everyday workout and help you increase your calorie burn. One study [5]American Council on Exercise: The Metabolic Cost of Slow Graded Treadmill Walking With a Weighted Vest in Untrained Females has shown that people who walked at 2.5 miles per hour while wearing a weighted vest burned 12% more calories than people who walked without a vest. 

3. Walk on an inclined plane 

Walking on an inclined plane is a great way to add resistance and increase the intensity of your workout. This can result in more calorie burn. Although you may have to work harder while walking on a rolling hill or an incline, you will surely be happy to see the results. Beginners can try an incline on a treadmill and walk 2 miles a day on it. Experts can try walking on a short hill. Walk up quickly and then cool down by walking down slowly.

4. Rely on resistance training 

Incorporating resistance training into your walking sessions will not only help you burn more calories but also develop muscles. For exemplary results, you can include the following resistance or bodyweight exercises in your exercise regimen:

  • Lunges with light dumbbells
  • Squats
  • Lateral leg raises
  • Mountain climbers
  • Tricep dips
  • Push-ups
  • Burpees

5. Try interval walking

Walking 2 miles every day is a great way to boost physical and mental health. But you can take your workout up a notch by trying interval walking. Opt for a 40-second or 60-second interval walking program to boost the intensity of your workout and burn more fat without adding too much strain to your body. 

To do this, start walking at a normal pace for 1 minute as a warm-up. Now start a brisk walk by taking fast steps. After 40 or 60 seconds, slow down and walk at a slower pace. Continue walking like this for 2 minutes. Then again, build speed and take quicker steps before reducing your pace. Do this as many times as you can in a 30-minute walking session. 

6. Shorter the rest period

Shorten the rest period to challenge yourself more while walking for 2 miles regularly. After each 40- or 60-second burst, allow your body to rest, but give it less time to recover. However, make sure that you maintain a moderate pace during this recovery phase.

7. Go for multiple shorter walks each day

Though a 2-mile walk or even a longer one is good, you cannot overlook the benefits of short, more frequent walks. People who cannot devote an hour to daily walking or older adults who are inactive can opt to walk for 15 minutes three times a day.

8. Aim for more steps daily

So, how many steps a day should you walk to lose weight? While the exact number will depend on certain factors, like your age, current weight, and diet, experts say that about 10,000 steps will help you lose weight effectively. However, if you want to burn extra calories, aim for 15,000 to 20,000 steps a day. Invest in a fitness tracker to keep track of your daily step count. To increase your number of steps each day, try to:

  • Take walking breaks in between your tasks.
  • If at all possible, walk to your workplace.
  • Prefer taking stairs over an elevator.
  • If you work from home, get a treadmill.

9. Get started right

Before opting for a 2-mile walk, make sure you have the right gear. Invest in a pair of walking shoes that have stiff heel counters and flexible soles. Always walk in loose-fitted, breathable clothes that can keep you cool and comfortable during walking sessions. Also, get a fitness tracker that will allow you to keep tabs on calories burned, heart rate, etc., and also help you maintain accountability. Note that getting started rightly will eventually boost productivity while walking.

How many calories are burnt by walking for 2 miles a day?

A general estimate is that a 180-pound person burns 100 calories per mile. That means by walking 2 miles a day, an average person will burn 140 to 240 extra calories. If you walk for five days a week, you will burn an extra 700 to 1,200 calories.

If you want to increase the rate of your calorie burn, try brisk walking at 3.5 mph. By walking at this pace, a 180-pound person will burn approximately 311 calories in an hour. Given below is the table that shows how many calories on average a person burns while walking, taking into account one’s speed and weight.

Weight/Walking2.0 mph – 3.0 mph3.5 mph – 4.0 mph
130 lbs148 cal – 195 cal224 cal – 295 cal
155 lbs176 cal – 232 cal267 cal – 352 cal
180 lbs204 cal – 270 cal311 cal – 409 cal
205 lbs233 cal – 307cal354 cal – 465 cal

Disclaimer: The numbers above are subject to individual body weight, health conditions, pace and walking surface.

How long does it take to walk 2 miles a day?

Before we answer this question, let’s figure out how long it takes to walk a mile. According to a study, it takes about 15–22 minutes on average to walk a mile at an easy pace. The number is calculated based on the walking speed of adults, which is usually 3 to 4 miles per hour. Since you are walking two miles, it will take you around 30 to 40 minutes on average. 

Other health benefits of walking 2 miles a day 

As discussed above, the benefits of walking 2 miles a day lead to weight loss. But what are the other physical and mental health benefits of walking? Some other health benefits of walking 2 miles a day include:

  • Improved cardiovascular fitness 
  • Improved energy levels
  • Stronger bones
  • Less risk of high blood pressure and type 2 diabetes
  • Toned legs and abdominal muscles
  • Stronger muscles that support the joints
  • Reduction in thigh fat
  • Better muscle endurance


Walking 2 miles a day comes with a variety of health benefits, such as weight loss, improved heart health, and better overall physical fitness. When it comes to weight loss, walking is a reliable and effective way to burn calories and shed unhealthy belly fat. 

The amount of weight you lose by walking 2 miles a day will depend on certain factors, like your current weight, walking speed, etc. To lose weight effectively, walk at a brisk pace, use an incline, and try interval walking. You can also opt for shorter, more frequent walks multiple times a day. Just remember to keep your walking sessions consistent and for the long term to achieve sustainable weight loss.


Give the below frequently asked questions a read to get some better clarity on the doubts that you may have before you begin your weight loss journey.

Will walking 2 miles a day help lose belly fat?

Yes, walking can help you lose belly fat as it is an aerobic exercise that works on your visceral fat (fat that is hidden within your abdominal cavity). However, if you aim to lose a substantial amount of weight, your loss will be based on factors such as speed, incline, heart rate, calorie deficit, and dietary changes.

What happens if you walk 2 miles a day for a month?

Significant benefits include increased energy levels, helping you sleep better, noticeably reduced stress levels, and improved cardiovascular health. Moreover, a person weighing 130-250 lbs would shed about 4440 cal-13950 cal per month if they walk at the speed of 2 mph-4 mph. The calorie burn is also subject to health conditions, pace, walking surface, and calorie deficit.

How many miles a day should you walk to lose weight?

Losing a substantial amount of weight every day by walking only, is challenging. However, if you walk for at least 2 miles a day every day, you can expect a weight loss between 2.5 pounds to 3 pounds per month.

How long does it take to lose weight by walking?

If you do a brisk walk daily for 2 miles, you can see visible results with regards to your weight loss in a week’s span. However, this depends on other factors, also, such as medical conditions, calorie deficit, calorie intake, etc. 

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