How To Lose Weight For Summer By Walking

Do you want to lose some weight before summer gets here? Here’s how to do it by walking for fitness. 

A pound of body fat is 3,500 calories according to the Mayo Clinic. That means you need to burn an extra 3500 calories to lose one pound. The average person burns about 80 calories walking one mile which is about 2,000 steps. To lose one pound the average person needs to walk AN EXTRA 43 miles. 

“Hmmm…that doesn’t sound quick. Got anything faster?” 

Sure.  The average person burns 100 calories running one mile. That means you only need to run 35 miles to lose a pound. And, since you run a mile faster than by walking, it’ll take less time.

“Hmmm…that doesn’t sound fun. Got anything quick AND fun?”

Sure. A person who weighs 155 pounds can lose 360 calories an hour dancing. That means you can lose a pound if you dance for ten hours.

“Hmmm…that sounds awfully strenuous. Got anything easier?”

Sure. The average person can lose one pound every week by walking an extra six miles (12,000 steps) a day. To make it more enjoyable find a fun place to walk. You can also walk with someone and enjoy great conversation or listen to podcasts and learn something new.

“12,000 extra steps every day!!? I thought you said I could lose weight by walking?”

You can.

Losing weight is not easy nor quick. But, you already know that. If you’re hoping to kickstart weight loss you probably have enough time to lose a few pounds. If you want to lose more than that there’s still time to lose it all by summer.

Just not this summer.

Please don’t let that discourage you. In fact, it should be both encouraging and motivating.

Imagine if you had started your weight loss journey this time a year ago…or two years ago…or longer. How grateful would you be to your past self for not feeling so overwhelmed that you didn’t start? You’d be enjoying the results today of what you started a while ago.

There may not be enough time to lose all you want by this summer, but you’ve got plenty of time for future summers.

Take that same math and apply it to next summer…and, we’ll make the walking a little less intense. If you walk an extra 30 minutes a day (3,000 steps) you’d burn enough calories to lose almost 13 pounds by next summer. Walk 60 minutes a day (6,000 steps) and you’re now down 26 pounds. How would that feel a year from now?

In two years the math indicates 52 pounds…in five years that’s 130 pounds. And, this is without changing anything else. If you currently drink one soda a day and you’re willing to replace it with a glass of water that’s another 15 pounds a year.

Obviously, there are variables at work too. A casual walking pace won’t burn as many calories as a more intense pace. And, of course your metabolism and genetic makeup are also factors. I certainly can’t guarantee an extra 60 minute daily walk knocks off 26 pounds by next summer. But, I can guarantee this…

…if you do nothing you lose nothing.

So, yes…you can lose weight for summer by walking if you’re willing to get started and stay with it. You can accomplish way more than you realize with even small daily step goals relentlessly applied over a long period of time.

Imagine trying to smooth the edges of a rock. Put it on the beach just before a Category Five hurricane hits and it’ll still have rough edges when it’s over. It also might be a couple miles from where you set it down. A hurricane is short and very intense…kinda like most weight loss programs.

Put that same rock in a gentle stream and those edges will will gradually become baby smooth. Start small. Think long. Never Quit. That’s the way to lose weight and gain fitness.


If you struggle with making fitness stick you can change that today. The 30 Day Fitness Challenge will help you begin building a fitness habit that creates fitness momentum which eventually leads to fitness transformation.

Walking is fitness hiding in plain sight. The 30 Day Fitness Challenge will help you set the perfect Fitbit goal for you. The Challenge includes a contract you can make with yourself. That might sound cheesy, but having a signed piece of paper is a powerful motivator on those days when you just don’t feel like it.

Every day you reach your Fitbit goal is a win. The 30 Day Fitness Challenge includes a Win Tracker to celebrate your progress every day!

Best of all…The 30 Day Fitness Challenge is free!!

If you don’t have a Fitbit I recommend the Fitbit Inspire HR. This is the Fitbit I use to track my 20,000 steps a day. The Inspire HR also tracks your heart rate and sleep so you get an even wider picture of your fitness progress.


(By the way…if you use the link above to but a Fitbit Inspire HR this blog will receive a small commission. It won’t add anything to what you pay, but letting you know is the right thing to do)

Lastly, this blog is designed to help you embrace walking as a fitness activity. It’s sustainable, flexible, effective, and fun. Every week I post new articles with stories and helpful suggestions to Win at Fitness.

If you click FOLLOW (below on your phone…to the right and above on your computer) you’ll receive an email with a link to each new blog post.



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