How Long Does It Take To Lose 45 Pounds By Walking?

If your fitness routine consists of walking and increasing the intensity over time while eating in a calorie deficit, you should lose 45 pounds safely in at least 22 weeks (1).

That’s the minimum time, but it could take longer, depending on your circumstances and dedication to the process. During those 22 weeks, your weight might fluctuate, as weight loss isn’t always linear.

The biggest challenge is staying consistent and motivated throughout the journey. 

Walking for weight loss requires:

• Patience
• Dedication
• A positive mindset

Here’s what you need to know:

Does Walking Help To Lose Weight?

Walking engages multiple physiological processes that work together to burn calories, boost metabolism, and promote fat loss.

When you walk at a brisk pace, your muscles demand more oxygen, which increases your heart rate and burns calories. The more you walk, the more calories you burn. 

Over time, consistently burning more calories than you consume leads to a calorie deficit and weight loss results (1).

Walking also encourages your body to use stored fat as energy, especially during longer or moderate-paced sessions. 

When your body uses stored fat for energy, it:

• Helps reduce fat mass
• Contributes to weight loss
• Improves your body composition

Beyond calorie consumption and fat burning, walking is essential in maintaining a healthy lifestyle, leading to sustainable weight loss. 

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Walking has the following benefits (2):

• Reduces stress levels, often leading to overeating or unhealthy food choices
• It improves cardiovascular health and overall fitness, making you more efficient at burning calories during workouts.
• Increases muscle mass, leading to a higher resting metabolic rate and more calorie burn throughout the day
• Improves sleep quality, which can impact hormones involved in weight management
• Boosts mood and energy levels, making adhering to a healthy diet and exercise routine easier.

Read more: 28-Day Walking Weight Loss Challenge for a More Active Lifestyle

How Quickly Can I Lose 45 Pounds?

According to the Centers for Disease Control and Prevention (CDC), a safe rate of weight loss is 1-2 pounds per week (3). Losing weight at this pace allows your body to adjust and avoids many potential health risks from rapid weight loss.

Based on this recommendation, it would take at least 22-44 weeks (5-8 months) to safely lose 45 pounds by walking. This timeline assumes an individual has enough excess adipose tissue to lose weight safely. 

As you get closer to a healthy body weight, losing weight slows down because your body has less excess fat tissue to burn.

Someone near a healthy body weight would not be able to safely lose 45 pounds because they would need to lose muscle and/or other tissues to do so, as they already have healthy levels of fat stored.

Assuming a person does have enough excess fat to lose this amount of weight safely, keep in mind that this timeline may vary depending on individual factors such as:

1. Current Fitness Level

Your starting fitness level plays a significant role in how quickly you might lose weight:

• Active Individuals: If you’re already somewhat active, your body is more accustomed to physical demands, allowing you to walk at higher intensities earlier in your routine. This advantage can lead to faster calorie burn and quicker weight loss.
• Beginners: If you’re starting from a sedentary lifestyle, your body takes time to adapt to physical activity. The initial results may seem slower, but consistency over time yields steady progress.

2. Walking Intensity and Duration

The number of calories you burn depends mainly on how briskly and how long you walk:

• Intensity: Walking at a vigorous pace—around 3.5 to 4.5 mph—burns more calories than a leisurely pace (4). Additionally, incorporating incline or power walking can elevate your heart rate, increasing calorie expenditure.
• Duration: The longer you walk, the more calories you burn.

Consistently increasing your mileage over time amplifies your total weekly calorie burn, helping you create the calorie deficit needed for weight loss.

For instance, a 160-pound person burns roughly 250-300 calories per hour walking at 3.5 mph, whereas the same person burns around 400 calories per hour at 4.5 mph (4).

3. Dietary Habits and Calorie Deficit

Walking alone is unlikely to result in significant weight loss if you don’t pair it with a healthy diet. To lose 1 pound of fat, you need to be at a caloric deficit of about 3,500 calories:

• Calorie Deficit: If you aim for a modest daily deficit of 500 to 1,000 calories (through a combination of walking and dietary adjustments), it’s realistic to lose 1 to 2 pounds per week, aligning with the CDC’s recommendation.
• Nutrient Quality: Eat nutrient-dense foods like lean protein, whole grains, fruits, and vegetables to stay satisfied while reducing caloric intake.

Minimize processed and high-sugar foods to avoid consuming the calories you burn through walking (5).

In our Meal Plans To Lose Weight article, we’ve shared practical meal planning strategies, portion control tips, and balanced recipes to help you stay on track.

4. Metabolism

Your metabolic rate significantly impacts how fast you lose weight (6):

• Higher Metabolic Rate: Individuals with higher resting metabolic rates (often those with greater muscle mass) burn more calories at rest and during physical activity.
• Lower Metabolic Rate: A slower metabolism might slow weight loss, but it’s still achievable with a consistent calorie deficit.

5. Muscle Mass

Muscle burns more calories at rest than fat tissue. 

If you incorporate strength training and walking, you’ll build muscle over time, boosting your basal metabolic rate (BMR) (7).

Although walking is not a muscle-building exercise, it helps retain lower extremity muscle mass during weight loss. Incorporate comprehensive strength training into your routine at least twice weekly for best results.

6. Age and Gender

Your age and gender influence how efficiently your body burns calories:

• Age: Metabolism slows as people age due to a natural decline in muscle mass and other factors (8). Therefore, older adults may need to combine walking with strategies like strength training and precise caloric control.
• Gender: Men generally have higher muscle mass and lower body fat percentages than women, meaning they often experience faster weight loss. Women may need to exercise slightly longer or cut more calories to achieve similar results (9).

7. Consistency and Sustainability

Losing 45 pounds requires a long-term commitment. Being consistent with your walking routine ensures steady progress.

Maintain consistency by:

• Setting realistic goals for daily or weekly mileage.
• Making walking part of your lifestyle. For example, you can walk to errands, take walking breaks at work, or explore new trails.

Building sustainable habits is more effective than short bursts of intense effort. 

Weight loss is a marathon, not a sprint.

8. Lifestyle Factors

Your overall lifestyle can either accelerate or hinder your progress:

• Sleep: Poor sleep disrupts hormones like ghrelin and leptin, which regulate hunger, leading to increased cravings and overeating (10). Ensure you get 7–9 hours of quality sleep per night.
• Stress: Chronic stress elevates cortisol levels, promoting fat storage around the belly. Reducing stress through mindfulness, relaxation techniques, and adequate recovery will support your weight loss efforts (11).

9. Plateaus

Weight loss is not always linear. Your body may adapt by slowing metabolism or becoming more efficient at walking, leading to plateaus.

Combat this by:

• Gradually increasing your intensity or walking time.
• Incorporating cross-training activities like cycling, swimming, or strength training to keep your body challenged.

How Much Walking To Lose 45 Pounds?

The amount of walking required to lose 45 pounds varies based on weight, pace, and consistency. Aiming for at least an hour of cumulative brisk walking throughout the day—augmented by gradual increases in intensity and duration—can help you achieve this goal while enhancing your overall health.

For a more accurate estimate, a “how much walking to lose weight calculator” can help you determine the specific amount of walking needed to reach your desired weight loss goal. Remember that this is just an estimate and may vary slightly in reality.

Is Walking 1 Hour A Day Enough To Lose Weight?

Walking for 1 hour a day can be enough to support weight loss, but its effectiveness depends on factors like:

• Walking intensity
• Dietary habits
• Metabolism

A brisk walk that raises your heart rate and keeps you steadily moving burns more calories than a stroll. Walking an hour could burn between 200-400 calories depending on your weight and speed.

Pairing this routine with healthy eating habits is crucial, as weight loss requires creating a calorie deficit—burning more calories than one consumes.

Walking for an hour daily also fits nicely into a broader weight loss strategy, as it builds consistency and promotes other healthy behaviors.

We gathered healthy Smoothie Diet ideas packed with nutrient-rich ingredients, easy recipes, and options to suit different dietary goals.

What Is The Best Time To Walk To Lose Weight?

The best time to walk for weight loss depends on:

• Preferences
• Personal schedule
• How your body responds to exercise at different times of day

While there’s no single “perfect” time to walk, understanding the benefits of morning, afternoon, and evening walks can help you optimize your routine for better results.

Morning Walks

Walking in the morning has its unique advantages, mainly if weight loss is your goal:

• Jumpstarts Metabolism: Walking in the morning helps kickstart your metabolism. Exercising on an empty stomach (in a fasted state) can encourage your body to burn stored fat as energy, as glycogen levels are lower after overnight fasting.
• Improved Consistency: For many, mornings are less chaotic, making it easier to establish a regular habit. Starting your day with a walk ensures you check exercise off your to-do list early.
• Mental Clarity: Morning walks can enhance focus and mood, setting a positive tone for the rest of your day.
• Maximization of Natural Light: Exposure to sunlight during morning walks helps regulate your circadian rhythm, indirectly supporting better sleep, an essential weight loss factor.

Pro Tip: If you opt for morning walks, hydrate well before heading out and consider light stretching to wake up your muscles.

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Afternoon or Mid Day Walks

Walking in the afternoon is another excellent option, offering its own set of benefits:

• Optimal Peak Performance: Research suggests that your body operates at a higher temperature in the afternoon, which can improve muscle efficiency and endurance. This time of day might make walking feel more enjoyable with less effort.
• Calorie Burn Boost: Walking after your lunch can help regulate blood sugar levels and aid digestion, contributing to your daily calorie burn.
• Breaks Sedentary Habits: A midday walk can counteract long periods of sitting, making it particularly useful for those with desk jobs.

Pro Tip: To stay energized for a midday walk, eat a balanced meal or a light snack beforehand to avoid feeling sluggish.

Evening Walks

For individuals who struggle to find time earlier in the day, evening walks can be a practical and effective weight-loss strategy:

• Stress Reduction: Walking in the evening helps reduce stress and unwind after a long day, which can prevent emotional eating and overeating at dinner.
• Digestive Aid: A walk after dinner stimulates digestion and prevents bloating, enhancing weight-loss efforts.
• Improved Sleep Quality: Light to moderate walking in the evening promotes relaxation and better sleep quality, further supporting your overall weight loss goals.

However, intense walking before bed might energize some individuals and disrupt sleep, so aim to finish your walk at least 1–2 hours before hitting the hay.

Read more: How to Get 10,000 Steps a Day? Tips and Tricks

Considerations When Choosing The Best Time

When deciding the best time to walk, consider these factors:

• Personal Schedule: Choose a time that aligns with your daily responsibilities and when you feel most motivated to stay consistent. For example, early mornings suit some, while others prefer a leisurely evening stroll.
• Energy Levels: Listen to your body. If you feel more energetic in the morning, seize that window, but if you’re sluggish early in the day, opt for an afternoon or evening walk instead.
• Timing for Goals: Fasted morning walks may work best if fat-burning is a priority. To improve overall performance and calorie burn, choose the afternoon and early evening walks for balanced energy output.

Practical Tips For Finding Your Ideal Walking Time

1. Experiment: Try walking at different times of the day for a week or two to see when you feel most comfortable and energized.
2. Set a Routine: Consistency is more important than timing. Choose a time when you’re least likely to face interruptions and build it into your daily routine.
3. Stay Flexible: Life doesn’t always go as planned. If you miss your morning walk, swap it for an evening session. The goal is to stay active consistently, regardless of when you fit it in.
4. Combine Walking With Other Activities: Time your walks to complement other parts of your day, like walking the dog in the morning, walking to get groceries at midday, or taking a family walk after dinner.

Frequently Asked Questions

• How soon will I see results from walking?

The time it takes to see results from walking depends on factors like intensity, duration, consistency, and your overall lifestyle, including diet. Many people notice small changes, like improved mood, energy levels, and stamina, within the first week of consistent walking.

Physical changes, such as weight loss or body composition, typically become more noticeable after 3–4 weeks of regular walking and a calorie deficit.

To lose 1 pound of fat, you must burn approximately 3,500 calories more than you consume. If you walk for approximately 300 calories per day and improve your diet, you could see steady progress in as little as a month.

• Does walking change body shape?

Yes, walking can help change your body shape over time. While it primarily burns calories and supports fat loss, walking also tones the muscles in your lower body, including your calves, thighs, and glutes. Walking engages your core muscles for stability, which can lead to a more toned midsection with consistent effort.

Additionally, losing fat through walking can create a slimmer, more defined silhouette. However, walking is most effective at transforming your body shape when paired with strength training to build muscle and improve overall definition.

• Is it better to walk in the morning or evening?

There is no definitive “better” time to walk, as the timing depends on your schedule, goals, and personal preference. Morning walks offer benefits like jumpstarting your metabolism, burning stored fat in a fasted state, and setting a positive tone for the day. Evening walks can relieve stress, improve digestion after dinner, and create a calming routine before bedtime.

To stay consistent, choose the time that best aligns with your energy levels and daily commitments. Consistency is more important than the time of day for achieving results.

• Can you lose belly fat by walking?

You can lose belly fat by walking if you maintain a calorie deficit through walking and mindful eating. Walking burns calories and reduces overall body fat, including fat stored around the abdomen.

Brisk walking, in particular, raises your heart rate and helps target visceral fat, which surrounds internal organs and has health risks. For best results, aim for at least 30–60 minutes of brisk walking most days of the week and pair it with a healthy diet to optimize fat loss.

The Bottom Line

Several factors determine how long it takes to see results from walking. 

However, walking has benefits that go far beyond physical changes. 

It improves overall health, mood, and energy levels, which are crucial for maintaining a healthy lifestyle. So, regardless of when you choose to walk or how long it takes to see outward changes, keep up with this simple and enjoyable form of exercise for lifelong benefits.