Question 1

How Many Calories Burned Walking 2 Miles?

Accepted Answer

Depending on your walking speed as well as how much you weigh, you can burn 100 to 200 calories in just 30 minutes (3).

Question 2

If I Walk 2 Hours A Day, How Much Weight Will I Lose?

Accepted Answer

Because of the many different factors – aside from exercise – affecting calorie burning, it is hard to quantify how much weight an individual can lose in a week, month or several months of walking 2 hours a day (7).

However, you will realize that your walking plan is working if you notice that you are losing 1 to 2 pounds a week (4 to 8 pounds a month) (9).

Question 3

Why Am I Not Losing Weight Walking 10,000 Steps A Day?

Accepted Answer

Walking 10,000 steps is one of the most popular targets for people looking to shed some extra pounds through this exercise. But what happens if you note that this isn’t working for you?

Here are some reasons why despite walking 10k steps a day, your weight isn’t going down:

You have plateaued – A weight loss plateau is a situation where your weight loss suddenly stops. It neither goes up nor down and remains at the same number.

Plateaus happen when your body acclimates to your exercise routine. When you have been doing the same exercise routine for a while, your body adjusts and makes this the new normal.

If you realize you have plateaued, you need to go back to the drawing board and adjust your exercise routine and diet to fit this new normal. Analyze your food intake, increase your steps from 10,000, walk-in areas with more of an incline, include lean protein, healthy fats, complex carbs, and plenty of fruit and vegetables in your diet, reduce stress, drink more water, etc.

You are eating too much or too little – If a plateau is not your problem, then your diet could be the issue. Weight loss requires a calorie deficit, if you are eating at a surplus, all that walking will be for naught as you will not see positive results.

A too big calorie deficit is also not a good thing. When you eat too little, your body starts to adapt and it may hold on to fat instead of burning it. A proper calorie deficit starts with cutting just 500 calories from your normal diet. Get a reputable calorie tracker to help you find your ideal deficit.

Get enough sleep – Lack of sleep leads to overeating which negatively affects healthy eating and your calorie deficit diet (10).
Fix your diet – Being on a calorie deficit isn’t enough. For proper weight loss results, your diet needs to be as healthy as possible.

Eat more vegetables and protein, moderate fats, and quality carbs. This doesn’t mean avoiding carbs completely (unless you are following a low-carb diet like keto) – it simply means that you should avoid simple carbs and consume more complex carbs.

Drink more water – Not only does it prevent dehydration when working out but water can also increase your metabolism helping you burn more calories throughout the day. Coffee and tea are also good drink options to help temporarily boost your metabolic rate.

Question 4

Does Walking Tone The Butt?

Accepted Answer

Not necessarily. To tone effectively, you will need to engage in regular resistance training as well.

While walking is a full-body workout, engaging all muscles of the lower body, walking is primarily an aerobic exercise. To seamlessly add resistance to your walks, you could find uphill routes or incorporate stair intervals.

If you want to create that juicy Instagram-worthy bubble butt, walking alone will not cut it. Add some butt-specific exercises like walking lunges, traditional squats, jumping squats, etc. to your routine. You could also do a quick butt workout routine after walking to activate the glutes and build that peach shape that you desire.

Question 5

How Long Does It Take To See Results From Walking?

Accepted Answer

Physical weight loss results from any kind of workout plan – aerobic, weight lifting, HIIT, etc. – take much longer to see than people think. According to Women’s Health Magazine, it will take anywhere between 8 to 12 weeks for you to start seeing results – slight changes however, may be seen within 4 to 6 weeks.

However, if you look past the physical, you may start noticing changes much earlier than this, i.e. you could note that you are not panting as much in week 2 of walking than week 1. You may notice that you sweat less while using the same walking speed, you could also see that you are walking the same distance in less time, etc.

Internal/cardiovascular changes will happen faster than physical changes.

Question 6

Does Walking Reduce Waist Size?

Accepted Answer

Yes, it does.

As seen in the ‘can you lose belly fat walking’ section above, several studies have proved that walking is effective in reducing belly fat and waist size.