The amount of weight you can lose by walking in 30 days depends on several factors. These include how fast you walk, how frequently and long you walk, and how much you eat. Each pound is worth 3,500 calories, which means your body has to burn off an additional 3,500 calories above and beyond what it normally uses in order to lose 1 lb.
Calories Burned
The number of calories you burn walking depends on the pace, duration and your weight. If you weigh 160 lbs., for example, you can burn 183 calories walking at a pace of 2 mph for one hour and 277 calories if you increase your pace to 3.5 mph. The more you weigh, the more you burn. If you weigh 240 lbs., walking at 2 mph for one hour can burn 273 calories and increasing your pace to 3.5 mph can burn 414 calories in that same hour.
Frequency
The recommended amount of exercise with a moderate activity like walking is 2.5 hours each week, although at least 30 minutes per day or more is more effective for quicker weight loss. Even if you can't do the entire 30 minutes in one time period, you can still reap the calorie-burning benefits by walking for three 10-minute sessions or two 15-minute sessions. The treadmill is one way to get your walking workout in, but you can also increase your steps throughout your day. Park far from the store entrance, walk rather than drive for nearby errands and take the stairs instead of the elevator.
Calculations
Let's say you're inspired to walk one hour every day at a pace of 3.5 mph for your weight-loss plan and you currently weigh 160 lbs. Every hour of walking will therefore burn 277 calories, which amounts to 8,310 calories in 30 days, or a total loss of about 2.4 lbs. for the month. If you instead walk at a slower 2 mph pace for those same 30 hours per month, you can burn 5,490 calories, which translates to a weight loss of about 1.6 lbs. If you weigh 240 lbs., your 30 days of walking one hour per day at 3.5 mph can burn off 12,420 calories, or about 3.5 lbs, while walking at 2 mph can burn 8,190 calories, or about 2.3 lbs.
Considerations
You can speed up your 30-day weight loss if you reduce your calorie intake. Even if you cut as few as 500 calories out of daily diet, this adds up to a weekly calorie cut of 3,500, or a weight loss of an additional 1 lb. per week. Such a move could increase your monthly weight loss by 4 lbs. You can also double the calories burned walking by increasing the length and frequency of you walking workouts to more than one hour per day. Don't try to shed more than 8 lbs. per month, however, as the healthy weight-loss limit is no more than 2 lbs. per week.
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