Losing 20 pounds in 2 months (approx. 8-9 weeks) solely through walking is very challenging, as it requires losing over 2 pounds per week, which often necessitates intense, high-volume, brisk daily walking (e.g., 1-2 hours) combined with a strict calorie deficit. While possible, a safer, more sustainable goal is 1-2 pounds per week, making a 10-15 pound loss in 2 months more realistic for most.
Maintain a consistent but challenging pace. Walk quickly for 3 min; walk your fastest pace for 2 min. Repeat 8 times. Walk up and down hills with a consistent, challenging effort.
Yes, it is technically possible to lose 20 pounds in two months. However, doing so would require losing 2.5 pounds per week, which is a little bit more than what is recommended by most health professionals, including those at the Centers for Disease Control and Prevention (CDC) and Mayo Clinic (3).
To lose 20 pounds, aim for 10,000 to 15,000 steps daily, increasing your usual baseline, as this burns extra calories (around 500-1000 daily) needed to create a deficit, but combine it with a healthy diet for best results, as you can't outwalk a bad diet, and heavier individuals might hit goals with fewer steps while lighter people need more or higher intensity.
You might be able to lose weight by walking. But it depends on how long and how intensely you walk and what your diet's like. A combination of physical activity and cutting calories seems to help much more with weight loss than does exercise alone.
How much weight you can lose from walking depends on your current weight, diet and activity level. We recommend losing no more than 1 to 2 pounds per week for sustainable weight loss, which means you could potentially lose 5 to 10 pounds in 5 weeks.
Kelly Clarkson lost weight by combining a high-protein diet, regular walking, and prescription medication that supported her metabolism. She also adopted a lectin-free diet to reduce inflammation.
The 333 walking method, or Japanese Interval Walking Training (IWT), is a simple yet effective workout alternating 3 minutes of brisk walking (70-80% effort) with 3 minutes of slow, recovery walking, repeated for about 30 minutes, making it a form of HIIT for improved cardiovascular health, fat burning, and blood sugar control without high impact, suitable for all fitness levels. It's a time-efficient way to boost fitness, targeting weight loss and reducing risks of lifestyle diseases, and can be done anywhere, notes Fit&Well.
If you are walking but not losing weight, it is a good time to look at what you are eating. You may need to make a few swaps. The key is maintaining good nutrition. Explore the right number of calories for your level of physical activity and weight-loss goal.
“If all you do is walk briskly for 30 minutes, you've burned just 200 calories. Since 3,500 calories is a pound of fat, you'd need 17.5 days to lose one single pound. At most, you'd be losing two pounds a month.
She lost 16 pounds in 3 weeks to fit into her vintage Met Gala gown. How did Kardashian lose weight? She says she cut carbs and ate “just the cleanest veggies and protein.” She also ran on a treadmill and wore a sauna suit twice a day. Kardashian's 3-week weight loss sparked concern over the impact on mental health.
The 3-3-3 rule for weight loss is a simple, habit-based framework focusing on consistent daily actions for sustainable results, with variations including 3 balanced meals, 3 liters of water by 3 PM, and 3 hours of weekly activity, or 3,000 steps, 30g protein, and 1/3 water intake before noon, aiming to build foundational habits for metabolism and appetite control without extreme calorie counting. It simplifies healthy living by focusing on structure (meals, hydration, movement) rather than restrictive diets, encouraging consistency over intensity.
Trainer Tip of the Day: Walk 3-4 Mph To Lose Weight
"Brisk walking provides a wide range of health benefits for both your physical and mental health," Mansour said. "Additionally, brisk walking is an effective way to manage weight and improve body composition."
Yes, your weight in the morning, after using the restroom and before eating or drinking, is generally considered your most consistent and "true" weight because your body has had time to digest food and process fluids overnight, minimizing daily fluctuations from meals, water, and activity. Expect variations throughout the day due to food intake, fluid consumption, and exercise, but morning weigh-ins offer the best snapshot of your baseline body mass.
Lose 10 Pounds with the No-Deprivation Diet
For maximum fat burn, aim for 30 minutes at power-walk intensity three days a week (see the walking plan on the next page). That time can be completed all at once, or you can break it up into spurts with recovery strides (stroll or brisk walk) in between.
The Japanese walking method, also called Japanese interval walking training (IWT), means switching between slow and fast walking. You walk slowly for three minutes, then pick up the pace for three minutes, and repeat this cycle five times for a total of 30 minutes.
In the end, walking 3 miles per day did more for my mind than my body. It helped me gain control, reduce stress, and improve my overall quality of life. If you're considering a similar challenge, I highly recommend giving it a try.
She mixes up her workouts
From Pilates to SoulCycle and just about everything in between, Kardashian has dabbled in many workouts over the years. She previously told Harper's Bazaar she's a big fan of circuit training and “really intense cardio.” “I'm a beast at the gym. I'm super competitive and I'm a sweater.
Did Kelly's coffee recipe cause her weight loss? No. She's joked that most days her coffee is just coffee, sometimes with a little cinnamon. That kind of drink supports her routine by keeping sugar intake lower and giving a gentle energy boost, but it doesn't cause weight loss by itself.
A low-calorie diet involves consumption of 1,000–1,500 calories per day; deficits of 500–750 calories per day have been used for weight loss and are recommended by many obesity societies and guidelines.