How to Lose Weight by Walking 2 Hours

If you want to lose weight, you can begin a walking routine. Although jogging and running may burn more calories in short periods of time, walking for two hours each day can help increase the amount of calories burned each day. To increase your rate of weight loss, boost your speed or add challenges like hills. Consult your doctor for advice before beginning a new weight loss plan.

Feet walking along the sea shore. (Image: Design Pics/Design Pics/Getty Images)

Step 1

Walk every other day for two hours at a moderate pace. If you are new to walking, aim to maintain a speed of 3 mph for the duration of the walk. According to the American Council on Exercise, you'll burn 524 calories in two hours of walking if you weigh 175 lbs.

Step 2

Break down your walk into shorter intervals. If you find it difficult to walk continuously for two hours, break the walk down into two 60 minute walks or three 40-minute walks.

Step 3

Increase your speed at a gradual rate until you reach a brisk pace of 4 mph. Someone who weighs 175 lbs. will burn a total of 794 calories in two hours, according to the American Council on Exercise.

Step 4

Plan your meals around your walking routine. Ward off hunger and keep your energy up for the two hours you are walking by eating a snack made up of a lean protein and complex carbohydrates. An example would be low-fat fruit yogurt, a whole grain bagel, and peanut butter or a turkey sandwich. Consume a high protein snack within 30 minutes of the end of your workout. Examples include a protein bar, protein shake, chocolate milk, serving of almonds, or low-fat cheese stick.

Step 5

Make your walks more challenging. To lose even more weight, use a treadmill to increase the incline of your walk. Begin at 1 percent and increase the incline until you reach 7 percent. Also, you should alternate between walking at a speed of 3.5 mph and running at 5 mph.


Remember to follow a low-calorie diet if you wish to lose weight. Eating a diet high in fat and calories will make weight loss difficult, even with long sessions of exercise.

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