Can You Lose Weight By Walking 2 Miles A Day On A Treadmill?

Most people think that to lose weight, you need to go on a strict diet. However, there are many other ways in which you can achieve your desired results. 

A question has been raised, “can you lose weight by walking 2 miles a day on a treadmill?” It is one of the most popular methods, and it turns out that this isn’t just an effective way to help with weight loss but also has numerous health benefits.

Let’s jump to this post to discover how many calories you can burn walking 2 miles per day on a treadmill and what kind of effects it will have if done correctly.

Can You Lose Weight By Walking 2 Miles A Day On A Treadmill

Can You Lose Weight By Walking 2 Miles A Day On A Treadmill?

Definitely yes, walking 2 miles a day on the treadmill can help you lose weight. Yet, it will be difficult to achieve this goal if you eat more calories than your daily recommended amount of food or drink anything else that has extra sugar and fat in them like chocolate bars, etc.

Walking is a great form of exercise, and it’s easy on your body. If you walk 2 miles at a normal pace, it will take about 40 minutes to cover the distance as there are 3500 calories in each pound (7700 per kg). Consuming 500 less cal than required can result in losing more than one lb every week if you work out regularly.

You have to be careful when walking on the treadmill. Let’s look at those precautions below.

What Affects The Efficiency Of Walking 2 Miles On A Treadmill To Lose Weight? 

Walking is an excellent form of exercise because it’s easy to get started. You can do it anywhere without needing equipment or much in the way of facilities. The number and intensity will depend on how far out your walking route stretches.


Walking is a great way to get in shape, but it can be tough for some people when they’re required to walk at the same speed all day. The best workout? Vary your walking speeds! 

Try going faster or slower before you take a rest. This will help make each step feel challenging while also burning more calories than just setting out on foot with one pace set from the beginning until the end-crypt. 

You can do various exercises to boost your workout and speed up the time it takes you to walk 2 miles. For example, lunges will help with knee stability and boost the workout.

One of the most effective ways to walk briskly is by setting your speed at three mph. If you can manage this pace, it will take about 40 minutes for a mile-long stroll. Setting the machine at 4 mph will take you 30 minutes. Whereas 5 mph would cost 24 minutes, which are considered fast walks compared to other modes like running.



Treadmill users who are looking to increase the intensity of their workouts can use an incline feature. The belt will be elevated at a slant, thus creating more resistance and making it harder for you to run or walk faster. However, this may burn calories even while slowing down speed.

Fat-Burning Zone

If your treadmill offers a chart to list the “fat-burning zone,” this may be an ideal rate for burning fat, but it’s not going to work if you want weight loss. A better way is just doing more intense workouts and getting quicker results.

How To Increase Intensity While Walking 2 Miles On The Treadmill?

Add Heavy Things

One way to make your workout more effective is by adding some extra weight. You can do this in various ways, such as wearing a backpack or holding light dumbbells with you while walking. Both are safe for the average person. 

Wearing ankle weights isn’t recommended because it increases strain on joints and muscles, leading to injury if done incorrectly.

Person Walking Forest Walk Path With Another Person

Hiking is another great way to get in shape and have fun at the same time. If you’re feeling adventurous, try hiking up hills or off-road trails that will increase your heart rate with every step! When walking on flat ground, be sure not to slow down too much to avoid becoming exhausted before reaching the goal distance.

The incline of a treadmill can make you work harder and burn more calories than walking or running on flat ground. No matter what your goal is, this is an efficient way to get there.

Increase The Speed

What’s the key to losing weight on a treadmill? Consistency! Make sure you stick with medium or high-intensity workouts but mix in some intense sprints from time to time for maximum calories burned.

To get the most out of your treadmill session, you can run 10 mph while adding some gaps (only seconds!). One session sprinting like this for 30 minutes can burn up to 500 cal! This will help keep yourself going longer and make sure that all parts are used while burning more fat.

Increase The Speed

Follow The 10% Rule

Treadmill users can increase their speed for short periods to get better cardiovascular benefits, then get back to normal walking or running to recover and prevent injury.

It’s a well-known fact that by simply prolonging your workout time, you can burn more calories. You also have the “10 % Rule” for increasing distance on the treadmill: increase it no more than ten percent each week, and don’t overextend yourself to build endurance over time.

Meal Plan Guidelines For Walking To Lose Weight

Walking 2 miles on the treadmill is enough to burn 100-200 calories. If you walk at least five days per week for this same period, it will add up! You can expect a ¼ pound weight loss per week with no change in diet. Walking alone could help achieve your goal of losing some pounds by getting rid of that stubborn fat around the stomach area or hips.

There is a wide variety of meal plans that can help you reach your goals. You should choose one with foods suited to the degree and duration for which they are intended not to deprive you or lead an unhealthy lifestyle too long to maintain success.

The recommended daily food group portions are as follows for different calorie levels. Eating various foods helps provide enough of the nutrients you need, such as protein and fiber with vitamins C & E. Minerals like iron found in legumes or peas can help boost energy levels.

1200-Calorie Meal Plan

4 oz. grains, half of which are whole grains 

3 oz. lean meat or protein

1 cup of fruit

2 1/2 cups of dairy

1 1/2 cups of vegetables (low-fat)

1400-Calorie Meal Plan

5 oz. grains, half of which are whole grains 

4 oz. lean meat or protein

1 1/2 cups of fruit

1 1/2 cups of vegetables

2 1/2 cups of dairy

1600-Calorie Meal Plan

5 oz. grains, half of which are whole grains 

5 oz. lean meat or protein

1 1/2 cups of fruit

2 1/2 cups of vegetables

3 1/2 cups of dairy

1800-Calorie Meal Plan

6 oz. grains, half of which are whole grains 

5 oz. lean meat or protein

1 1/2 cups of fruit

2 1/2 cups of vegetables

3 1/2 cups of dairy

Final Thoughts

So, can you lose weight by walking 2 miles a day on a treadmill? The answer is yes. Walking 2 miles a day on a treadmill is an excellent way to lose weight. 

With a little understanding of how your workouts will affect efficiency, you can increase intensity while walking on the treadmill and not worry about over-exerting yourself or burning out too soon. If you are looking for help designing a diet plan that complements your walk regimen, let us know!

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