How to Lose Weight by Walking 2 Miles a Day

The key to weight loss is to burn more calories than you take in. Implementing an exercise program in which you walk 2 miles a day can help you lose weight by burning more calories than is usual for you. With proper gear and a good plan, you can increase your metabolism and reduce body fat. Walk with a friend who can help keep you motivated.

Feet walking on a road. (Image: ekapong_1980/iStock/Getty Images)

Step 1

Purchase and wear a quality, comfortable pair of walking shoes with arch support. The more comfortable you are with your shoes, the more likely you will stick to your walking program.

Step 2

Warmup with stretches before each walking session. Warming up will help blood circulate through your muscles and get your body ready for the workout ahead. Pay particular attention to stretching your leg muscles, especially the calves. Stretching will make your walking more comfortable.

Step 3

Maintain proper form and stride for losing weight when walking. Walk at a pace that is comfortable for you, but will raise your heart rate and breathing. Your back should be straight and your stomach pulled in. Strike the ground with your heel and roll off the ball of each foot as the other foot lands. Make your steps as long as you can without straining. Take deep, regular breaths as you walk. Swing your arms naturally and strive for a regular rhythm.

Step 4

Buy a pedometer and chart your progress. Record the number of steps you take, the time it takes to walk 2 miles, and the weight you are losing. Seeing the statistics will help you stay motivated to continue your walking plan.

Step 5

Consume fewer calories a day. If you consume fewer calories than your walking expends, the body will burn fat for energy. Change your diet to contain healthier food with more nutrients and fewer empty calories to maximize feeling healthy to stay motivated. Eat a variety of fresh fruits and vegetables. Get your protein from beans, lean meat and low-fat dairy products to limit fat intake. Stay away from highly processed and fried foods with empty calories. Eat only whole-grain breads and pastas. Stay away from high-sugar items like soda, candy and desserts.

Step 6

Increase the intensity of your walking session by walking faster or walking uphill. In addition, you can swing your arms vigorously or pump them as you walk to add intensity. Some people reach a plateau after losing a certain amount of weight, and intensifying the walking can help them break through this plateau.

Step 7

Intensify your walking workout with extra weight. You can use hand weights, but they tend to stress the neck and arm joints. Use a weighted vest or belt.

Step 8

Walk two miles every day, not just three or four days a week. Use a treadmill if you cannot go outside for your walks. Never skipping a day gives you more exercise and thus more weight-loss possibilities.

Things You'll Need

  • Walking shoes

  • Pedometer

  • Treadmill


According to the Department of Exercise and Wellness at Arizona State University people who walk less than 5,000 steps a day may be said to have a sedentary lifestyle. People who walk between 5,000 and 7,499 steps daily are classified as low active; those walking between 7,500 and 9,999 steps are considered somewhat active; and those taking more than 10,000 steps daily are considered active. Two miles equates to about 10,000 steps. Highly active people take over 12,500 steps a day.


Do not undertake or change your diet or exercise routine without consulting a doctor.

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