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How Many Miles Do You Need To Walk To Lose 1 Pound of Body Fat?

February 2, 2012

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Walking is BRILLIANT, I really encourage everyone to get out walking.  It is great on so many levels.

Here is why I love walking:-

  • Gets you out of the house – away from the TV and relieves boredom
  • Builds your fitness levels and gives you some cardio exercise which is great for your heart and health in general
  • Tones your legs and bum which makes you fitter and healthier
  • Clears your head and helps you to de-stress and relax
  • If you have a dog, it means they get a good walk which makes him/her happier and healthier too!
  • If you walk with your kids/friends/partner it gives you the perfect opportunity to chat and connect and have a good relationship
  • If you walk somewhere beautiful like by a river, beach, mountain, forest, park, it can make you feel inspired and connected to nature
So you can see, I do love walking and think that YOU SHOULD WALK EVERY DAY, and take every opportunity to walk.
I do think people think that by going for a 30 minute walk 3 times a week they should be losing a lot of weight, so I wanted to share with you just how much walking you need to do to burn 1 pound of fat!
1 pound of fat is 3500 calories.
If you lose…
2 pounds of fat is 7000 calories.
3 pounds of fat is 10500 calories.
4 pounds of fat is 14000 calories.
5 pounds of fat is 17500 calories.
6 pounds of fat is 21000 calories.
I have taken this information from Fitness from Weight Loss
You will be able to see just how many miles you need to walk to lose 1 pound of fat!!
walking How Many Miles Do You Need To Walk To Lose 1 Pound of Body Fat?
So the next time you weigh in – celebrate your loss, because this really puts it into context on how much energy your need to expend to lose 1 pound of fat!!

Below is an estimate of how many miles you’ll have to walk (at various paces) to lose 1 lb of body fat.

2.0 mph pace (30 minute mile)

  • If you weigh 150 lbs, you’ll have to walk approximately 39 miles to lose 1 lb.
  • If you weigh 200 lbs, you’ll have to walk approximately 29 miles to lose 1 lb.
  • If you weigh 250 lbs, you’ll have to walk approximately 23 miles to lose 1 lb.
  • If you weigh 300 lbs, you’ll have to walk approximately 19 miles to lose 1 lb.
  • If you weigh 350 lbs, you’ll have to walk approximately 17 miles to lose 1 lb.
  • If you weigh 400 lbs, you’ll have to walk approximately 15 miles to lose 1 lb.

2.5 mph pace (24 minute mile)

  • If you weigh 150 lbs, you’ll have to walk approximately 41 miles to lose 1 lb.
  • If you weigh 200 lbs, you’ll have to walk approximately 30 miles to lose 1 lb.
  • If you weigh 250 lbs, you’ll have to walk approximately 24 miles to lose 1 lb.
  • If you weigh 300 lbs, you’ll have to walk approximately 21 miles to lose 1 lb.
  • If you weigh 350 lbs, you’ll have to walk approximately 18 miles to lose 1 lb.
  • If you weigh 400 lbs, you’ll have to walk approximately 15 miles to lose 1 lb.

3.0 mph pace (20 minute mile)

  • If you weigh 150 lbs, you’ll have to walk approximately 44 miles to lose 1 lb.
  • If you weigh 200 lbs, you’ll have to walk approximately 33 miles to lose 1 lb.
  • If you weigh 250 lbs, you’ll have to walk approximately 27 miles to lose 1 lb.
  • If you weigh 300 lbs, you’ll have to walk approximately 22 miles to lose 1 lb.
  • If you weigh 350 lbs, you’ll have to walk approximately 19 miles to lose 1 lb.
  • If you weigh 400 lbs, you’ll have to walk approximately 17 miles to lose 1 lb.

3.5 mph pace (17 minute mile)

  • If you weigh 150 lbs, you’ll have to walk approximately 45 miles to lose 1 lb.
  • If you weigh 200 lbs, you’ll have to walk approximately 34 miles to lose 1 lb.
  • If you weigh 250 lbs, you’ll have to walk approximately 27 miles to lose 1 lb.
  • If you weigh 300 lbs, you’ll have to walk approximately 23 miles to lose 1 lb.
  • If you weigh 350 lbs, you’ll have to walk approximately 19 miles to lose 1 lb.
  • If you weigh 400 lbs, you’ll have to walk approximately 17 miles to lose 1 lb.
Sources: Ainsworth BE, Haskell WL, Whitt MC, et al. Compendium of physical activities: an update of activity codes and MET intensities. Med. Sci. Sports Exerc., Vol. 32, No. 9, Suppl., pp. S498–S516, 2000.
 
I would love to know how many miles you need to walk to burn off 1 pound, please leave a comment below and let me know!!
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2 Responses to “How Many Miles Do You Need To Walk To Lose 1 Pound of Body Fat?”

  1. linda best Says:

    39 miles for 1lb xx

    Reply

  2. fiona b Says:

    34 miles, hmnn, and even worse is how little effort it took to gain that pound. If it worked other way around we’d all be skinny!

    Reply

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