How much walking to lose 20 pounds in 3 months?

Author: Dr. Vincenza Lehner  |  Last update: Monday, September 8, 2025

If you plan to lose 20 pounds by walking alone, try to burn at least 250 extra calories during your walk per day. For example, if you weigh 160 pounds you'd have to walk at least 40 minutes per day at a pace of 4 miles per hour to lose ½ pound per week.

How long does it take to lose 20 lbs by walking?

After walking for 1 hour, a 150-pound person burns: 224 calories at a moderate 3 mph pace. Done daily, they'd lose 1 pound in 2.23 weeks and 20 pounds in 44.6 weeks. 340 calories at a very brisk rate of 4 mph.

Is it realistic to lose 20 pounds in 3 months?

Losing 20 pounds in 3 months is an achievable and healthy goal. Here are some tips to help you get started: Follow a healthy and balanced diet: Eat a diet rich in lean protein, fruits, vegetables, and whole grains. Avoid processed and high-fat foods, sugary drinks, and snacks.

How much should I walk to lose weight in 3 months?

Over the course of 3 months (which is about 12 weeks), you could potentially lose around 3 to 4 pounds by walking 30 miles a week. Keep in mind that individual results may vary, and it's essential to combine exercise with a healthy diet for more effective and sustainable weight loss.

Can I lose weight by walking 30 minutes everyday?

Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily habits, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.

How Many Steps Should You Take To Lose Fat? (HIT THIS NUMBER!)

Can I lose belly fat by walking?

Can a person lose belly fat by walking? Regular aerobic exercise such as walking may be an effective way to lose belly fat. A 2014 study supports this and concluded that walking could help to burn body fat, including fat around the waist and within the abdominal cavity.

How long after walking will I see results?

After 3-4 days of walking: you will notice the “better fit” or more room in your clothes! After 7 days of walking: real changes are happening! You have used body fat as energy (fat burning!) Muscles feel more toned!

What is a flat tummy walk?

A “flat tummy walk” is a type of exercise that is intended to help tone and strengthen the. abdominal muscles, leading to a flatter stomach. This type of exercise typically involves engaging the core muscles and walking at a brisk pace. It can be done indoors or outdoors and doesn't require any equipment.

Has anyone lost weight walking 10,000 steps a day?

After a family trip made me realise how much my weight was holding me back, I started following a low-carb diet, weighing my food with a scale, and walking at least 10,000 steps a day. I've now lost 80 pounds (5 stone and 10lbs, or 36kg) in under 11 months. I have been overweight most of my life.

What exercise burns the most belly fat for females?

Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.

Is 20 lbs weight loss noticeable?

Yes, 20 pounds (lbs) of weight loss is typically noticeable. However, this may vary depending on an individual's current weight, body composition, and distribution of weight.

How to flush out water weight?

  1. Exercise Regularly. Daily exercise provides several health benefits, including preventing water retention. ...
  2. Drink More Water. Drinking water to reduce water weight sounds counterintuitive, but it helps. ...
  3. Manage Salt Intake. ...
  4. Cut Carbs. ...
  5. Focus on Certain Foods and Herbs. ...
  6. Try Supplements. ...
  7. Up Your Caffeine Intake.

How did Kelly Clarkson lose weight?

Regular Exercise and Fitness Routines

In addition to her dietary changes, Kelly incorporated regular exercise into her daily routine. Her workout regimen included a mix of cardio, strength training, and flexibility exercises, each of which contributed to her overall fitness and weight loss success.

What is a realistic timeline to lose 20 pounds?

Depending on where you start, it could take anywhere between 10 and 20 weeks (or more) to lose 20 pounds. That may sound like a long time, but the truth is, it's better to go slow and not rush the process—especially because rapid weight loss can be risky, says personal trainer Susan Pata, NASM-CPT.

What is the 28 day walking challenge for weight loss?

At its most basic level, a 28-day indoor walking challenge is just what the name implies. You walk for exercise indoors every day for four weeks. It's grown in popularity because it's flexible, accessible and free. One popular version of this program challenges you to walk for just one minute on the first day.

How to lose 5 pounds a week by walking?

"Generally, 1 mile—or roughly 2,000 steps—walked equates to [burning] 80 to 100 calories." Since there are 3,500 calories in 1 pound, "this means to lose 1 pound, you'll need to walk roughly 35 miles or 70,000 steps. Over the course of a week, this means targeting 10,000 steps a day," says Davis.

Does walking reduce belly fat?

A research study states that regular walking helps reduce belly fat, which improves the body's response to insulin. Walking for at least 30 minutes every day allows you to prevent weight gain. It can also strengthen the muscles in your legs and tone your legs.

Why am I not losing weight despite walking 10000 steps a day?

Regular walking provides several health benefits, but certain factors may inhibit weight loss. These include a slow pace, insufficient duration, health conditions, high stress, lack of sleep, medication side effects, and high-calorie diets.

Can walking get rid of lower belly pooch?

Keep moving. Exercise can help reduce your waist circumference. Even if you don't lose weight, you lose visceral belly fat and gain muscle mass. Engage in at least 30 minutes of moderate-intensity activity most days, such as brisk walking or bicycling at a casual pace.

Does walking tone your butt?

Yes—when it comes to building your glutes while walking, it's all about the incline. If you're on a treadmill, “anything above a five percent grade is going to target the glutes much more than a lower incline [or flat surface],” says Matty.

Where do you lose weight first when walking?

Generally speaking, the first place men typically lose weight is the belly, while women tend to lose weight all over, but may hold onto weight in the thighs and hips more so than men, Dr. Block says.

Does walking make your stomach toned?

Are you searching for effective ways to tone your abs? Power walks and hill climbs, and maintaining a good posture can strengthen and define your midsection. Walking is a great way to build a strong, toned core, even though it is sometimes overlooked as a basic exercise.

Why am I not losing weight but clothes fit better?

If you're exercising regularly and doing a mix of cardio and strength training, it's likely your body composition (ratio of muscle to fat) is changing for the better. “If the scale isn't moving, but your clothes fit better, and you feel stronger, that's a win,” Pelc Graca says.

What happens if you walk 30 minutes a day for a month?

Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.

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