How to Lose Weight by Walking 2 Hours

by Nicole Vulcan

The secrets to losing weight lie in time and intensity. Some people choose to work out intensely for shorter periods; others choose the long, meandering route. If you're the second type, walking for two hours a day can help you cut the calories that can lead to weight loss. It's really as simple as getting out there and getting started -- though with such a long, lofty goal, you should take steps to make the experience as comfortable and pleasant as possible.

1. Wear comfortable walking shoes and breathable athletic socks. That much walking is going to result in very sore feet and legs if you wear anything but athletic gear.

2. Adopt a brisk pace, but don't be afraid to slow it down if need be. If you weigh 155 pounds and you walk at a moderate pace of 3.5 miles per hour, you can expect to burn about 597 calories in that two hours. Speed it up to 4 miles per hour and you'll burn 668 calories. Since you need to create a calorie deficit of 3,500 calories to lose 1 pound, you'd have to do your two-hour walks about six times at the slower pace to lose 1 pound, or roughly five times at the faster pace. That is, of course, if you're not adding a lot more calories to your daily intake in response to all that exercise.

3. Walk on flat terrain as you get used to your new routine, but when you start to get fitter, look for hilly areas that will add even more intensity to your workouts.

4. Sip water throughout your walk. The general recommendations for exercise are to drink about 17 to 20 ounces in the two to three hours before your workout and another 7 to 10 ounces every 10 to 20 minutes during exercise, recommends the American Council on Exercise. You're going to be out for a long time, so wear a hydration pack that you can drink from any time you need a sip. Exercising for longer than an hour can also deplete your stores of glycogen, the stored carbohydrate you use for energy, so slip a nutrition bar or some trail mix into your pack as well and eat it if you're feeling sluggish.

5. Find ways to make the walk more interesting. Walk with another weight-conscious friend on the weekends, or create a high-energy, motivating music playlist on your mobile phone or MP3 player. Being outside -- especially out in a natural setting -- is entertainment in itself, but on those long walks you may need a little more help in cutting the boredom.

6. Wear a heart rate monitor or use a GPS-enabled device or smartphone app that tracks how far you've walked, your heart rate and the estimated number of calories you've burned. Write this information in a training journal -- or use the weight loss-tracker feature of your app to keep track of your progress. Seeing how many calories you've burned each day can help you stay motivated.

7. Don't try to walk every single day. Your body needs rest and time to generate new muscle tissue -- and pushing it too hard can lead to burnout or injury. You may be really motivated to lose weight, but give yourself at least one day of rest each week. You might also opt for long walks three or four days a week and then go for shorter 30-minute walks two other days.

Things Needed

  • Walking shoes
  • Athletic socks
  • Hydration pack
  • Heart rate monitor or mobile device


  • Heavy exercise is going to help you achieve your goals, but a combination of exercise and diet changes is the best way to go. If you need help designing a program that will meet your caloric needs and still help you lose weight, talk to a nutritionist.


  • If you're sedentary, over age 45 or extremely overweight, talk to your doctor before you start any exercise routine, especially a routine as rigorous as a two-hour daily walk.

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