Regular walking could help you lose almost one kg per week, according to the National Heart, Lung and Blood Institute. This translates to approximately 7 kg in two months. If you want to start walking to lose weight, you may be wondering how much you need to walk to lose weight. The general rule is to walk at least 10,000 steps a day.
Depending on your diet and other activities, you may need to increase this number if you walk to lose weight. Walking is one of the easiest ways to add more activity to your day. I started walking 2 kilometers a day. After a while, I was able to pick up the pace and was able to walk up to 5 kilometers (cover 10,000 steps) in one go.
I also used to take quick walks sometimes twice a day. According to this theory, you must reduce your calorie intake by 500 over 7 days to lose 1 pound (0.45 kg) per week. A mile a day will burn 560 to 700 calories a week, so if you're also improving your diet, this will help you a lot. However, when walking for weight loss, you should follow a balanced diet that provides the right amount of calories and nutrients to support your health and weight loss.
You'll discover how far you need to walk to lose weight, how to make walking a regular part of your daily routine, and some ideas for walking exercises. Still, you must eliminate those excess calories (donuts, hamburgers and pastries) if you want to lose weight by walking. You can start by estimating how much you currently walk or do other physical activities and then try to add an extra half hour per day most days of the week. While it may seem negligible, 50 calories burned per day equals 350 fewer calories burned per week.
While this rule does not take into account people with lower body fat percentages or the decreased caloric expenditure associated with weight loss, a calorie deficit of 500 calories per day is appropriate for most people who want to lose weight (8, 9,. Generally, young people and young adults can increase their activity by small amounts each week, while older adults usually increase their activity every 2 to 4 weeks to avoid injury (. Finally, it's really helpful to keep a food diary for a couple of weeks so you can understand what you're eating, when, and why. You must meet the recommended caloric intake for weight loss, around 2000 calories a day for women and 2500 for men.
If you have a lot of weight to lose (your body weight is over 200 pounds), you'll lose more than a pound a week when you start walking for weight loss. If you add 10,000 extra steps per day (about an hour and a half of walking), you're likely to lose about a quarter of a kilogram of body weight per week just by walking a little more each day. If you're trying to lose weight, switch from high-calorie foods to whole foods that are low in calories and naturally low in fat, such as fruits and vegetables. As you begin to lose weight, increase the intensity or duration of the walk to avoid stagnation in weight loss.