Can You Lose Weight By Hiking Every Day?

Are you looking for a way to lose weight that doesn’t involve super strict dieting or hours at the gym? If so, hiking might be the perfect solution for you. Hiking is a great way to burn calories and tone your body, all while enjoying some fresh air and beautiful scenery. If you’ve tried and tried to lose weight but haven’t had much success, hiking may just be what the doctor ordered. In this article, I’ll tell you everything you need to know about using hiking to lose weight, including how many calories you can burn and the best ways to get started.

Can You Lose Weight By Hiking Every Day?

So, can you lose weight by hiking every day? The answer is yes! In fact, hiking is one of the most effective exercises for burning fat and losing weight. Compared to walking (with all things being equal), you stand to burn almost =60% more calories by hiking. And, if you really want to see some serious results, try adding a few hills or inclines into your hike. This will boost your heart rate and help you torch those calories.

Hiking is such an effective weight loss tool because it’s what’s known as a “high-intensity intermittent training exercise” or HIIT. This means that it combines both high-intensity cardio with periods of lower-intensity walking or rest. The Journal of Sports Science & Medicine ran a study on the difference between HIIT and steady-state and found that HIIT training was just as effective as steady-state cardio (like jogging) for burning fat, but in much less time.

So, hiking is a great option if you’re looking to lose weight. Not only will it help you burn more calories than other forms of exercise, but it’s also low-impact, meaning it won’t put too much stress on your joints and muscles.

Plus, hiking is a great way to connect with nature and reduce stress, both of which can help you lose weight. One study found that people who walked in nature for 30 minutes had lower levels of the stress hormone cortisol afterward. Cortisol is a hormone that can promote weight gain, so keeping it in check is crucial for weight loss.

Of course, like with any weight loss plan, there are no guarantees that you’ll lose weight by hiking every day. It all depends on how much you hike, what kind of terrain you’re hiking on, and ultimately, how many calories you consume in a day. However, if you commit to hiking regularly and making healthy choices when it comes to food and drink, you stand a very good chance of seeing some serious results.

How Many Calories Can You Burn By Hiking?

The number of calories you can burn while hiking depends on a few factors, including your weight, the intensity of your hike, and the terrain. However, as a general rule of thumb, you can expect to burn around 100 calories per mile that you hike.

So, if you hike for 1 hour (roughly 2 miles), you can expect to burn around 200 calories. Of course, this number will go up if you hike for longer or if you add any hills or inclines into your route.

To make things simple, I’ve put together a handy chart comparing calorie burn between hiking and walking. This chart is based on a 150-pound person hiking at a moderate pace on level ground.

LengthCalories Burned HikingCalories Burned Walking
1 Mile10065
2 Miles200130
3 Miles300195
4 Miles400260
5 Miles500325
6 Miles600390
7 Miles700455
8 Miles800520
9 Miles900585
10 Miles1,000650

As you can see, hiking burns significantly more calories than walking, especially when done at a higher intensity. And, as I mentioned before, if you add any hills or inclines into your hike, or lug around a heavy backpack, you can expect to burn even more calories.

Can Hiking Help Lose Belly Fat

Unfortunately, there is no such thing as spot-reduction. It’s been proven false time and time again because people keep asking, time and time again. No matter how often it’s debunked, the myth that you can target specific body parts for weight loss just won’t die.

The good news is that even though you can’t choose where you lose weight from first, you can eventually lose weight from everywhere by losing enough weight overall. So, while hiking may not help you lose belly fat specifically, it will help you lose weight all over, which will eventually lead to a reduction in belly fat.

Secondly, while hiking won’t help your spot-reduce belly fat, hiking can improve and strengthen your core. A strong core is essential for good posture and balance, both of which can make you look slimmer.

Plus, a strong core can help improve your overall hiking performance by giving you more power and stability on uneven terrain. So, even though hiking may not help you lose belly fat directly, it can indirectly lead to a reduction in belly fat over time.


Going hiking every day is sure to help you lose weight, but it’s not the only factor determining whether you’ll be successful in your weight loss journey. How much you hike, what kind of terrain you’re hiking on, and how many calories you consume in a day will all play a role in how much weight you lose.

That being said, if you commit to hiking regularly and making healthy dietary choices, you stand a good chance of seeing great results. So what are you waiting for? Get out there and start exploring!

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