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How much weight will you lose by walking 3 miles a day?

Will you lose weight by walking 3 miles a day?

This is a good question, but needs to be preceded by a few other questions.

First of all, do you have A LOT of weight to lose, or just a few pounds?

The more weight you have to lose, the more total weight you can potentially lose every week.

A good rule of thumb for sustainable weight loss is that you can potentially lose about 1% of your total body weight each week.

For example:

If a person weighs 200 lbs, they can realistically aim to lose 1–2 pounds per week.


What about diet?

The truth is that daily walking is a great exercise, but won’t help you lose much weight if your diet is terrible.

Two simple ways to make your diet “better” for weight loss:

  • Drink a big glass of water 10 minutes before each meal. Fill it back up and slowly drink the second glass with your meal. Doing this will help you feel full, and crave sugary drinks less.
  • Replace one meal (or two) per day with a big homemade protein smoothie. This is a very easy tactic to use which helps reduce overeating, control calories coming in, thus helping you to lose weight.

Back to the question

Walking 3 miles a day is great; both for improving your health, and helping with weight loss.

However, it’s hard to say how much weight will you lose by walking 3 miles a day. Again, your actual weight loss will depend on many other factors, such as:

  • How much total weight do you have to lose in the first place
  • How much quality sleep you get each night
  • What your diet looks like
  • Even genetics

With that being said it’s possible your body has just gotten used to walking. The more “efficient” you become at walking, the less calories you will burn.

So, below are two ways you can ratchet up the intensity of your walks to shock the body back in high calorie burning mode.


Two ways to make walking harder, so you burn more calories

#1. Walk up a hill → 
If you have hills, or mountainous trails nearby, walking up them is a great way to challenge both your legs and your lungs; while also burning a tremendous amount of calories. 

If you don’t have hills nearby, but belong to a gym, use a treadmill but increase the incline to mimic a hill. Treadmill hill walking isn’t as awesome as outdoor hill walking, but it’s better than nothing.

#2. Wear a weight vest → 
Wearing a weight vest on your walks will not only cause your heart and lungs to work harder, but is also very good for strengthening the ankles, knees, hips, and back.

Also, you’ll burn more calories than regular walking since your body has to work harder to move the added weight.


Final thoughts

In closing, walking for weight loss is a fantastic exercise.

However, how much weight you actually lose is highly personalized, and will vary from person to person.

Factors that contribute to weight loss include: diet, sleep, exercise, and genetics (just to name a few).

If regular walking seems easy, and you want to add an extra layer of challenge, try hill walking, or walking with a weight vest on. Both offer tremendous benefits in terms of increased calorie burning.

Lastly, don’t get discouraged. Keep up the daily walking, but know that weight loss is a game best played for the long run.


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Read this next:
• Walking For Sustainable Weight Loss

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