Can I Lose 5 Kg in a Week by Walking?

If you're looking to shed some extra pounds, walking is a great way to get started. According to the National Heart, Lung and Blood Institute, regular walking can help you lose almost one kilogram per week, which translates to approximately seven kilograms in two months. To accelerate your weight loss, you should increase the intensity of your walks. By picking up the pace, you can increase your kilojoule consumption by 50 percent and burn 750 kilojoules in just 22 minutes.

It is often said that one pound (0.45 kg) of body weight equals 3,500 calories. Following this theory, you would need to reduce your calorie intake by 500 over seven days to lose one pound (0.45 kg) per week. If your 30-minute walk helps you achieve a calorific deficit, then yes, you can lose weight. I started walking two kilometers a day and eventually increased my pace to five kilometers (covering 10,000 steps) in one go.

I also used to take quick walks sometimes twice a day. While walking alone can help you lose weight, it's much more effective when combined with a calorie-restricted diet. If you want to lose weight quickly for a special occasion or just to feel healthier, reducing your calorie intake by 300 to 500 calories per day can make a big difference. This means that the calories burned on a short walk every day could represent almost half of the week's total deficit.

According to research from Queen's University, those who want to lose weight should exercise for at least one hour every day at a moderate intensity. Studies have also shown that following a calorie-deficit diet can help you lose up to five kilograms in a week, although experts suggest that it's best to try and lose 1-2 kilograms per week. To get significant results in a short period of time, it's important to remember that reducing fat in all areas of the body is necessary to lose weight in one place. So if you're looking for an easy way to improve your fitness and lose weight without making any changes to your diet or exercise routine, walking is an excellent starting point.