Walking is a simple and accessible physical activity that can help burn calories and lose weight. However, how far do you have to walk to lose 1 kilo? The answer is not as simple as it seems, because several factors influence weight loss during physical activity.
The effect of walking on weight loss
Regular walking can help burn calories and lose weight. In general, walking 1 km burns around 100 calories. This means that if you walk 10 km per day, you will burn 1000 calories, which is enough to lose about 0.5 kg per week.
However, weight loss depends on several factors:
- Your current weight,
- your diet
- your level of physical activity.
Walking alone can’t help you lose weight if you don’t also follow a healthy, balanced diet.
How long do you have to walk to lose 1 kg?
To lose 1kg, you need to burn approximately 7700 calories. If you walk 1 km burning 100 calories, you will have to walk 77 km to lose 1 kg. That may seem like a lot, but it can be achieved by walking about 11 km a day for a week. However, it is important to note that weight loss varies from person to person depending on certain criteria mentioned above.
It is also essential to point out that walking is a gentle physical activity and is suitable for most people. However, if you have any health conditions or chronic pain, it is recommended that you consult a medical professional before beginning a walking program for weight loss.
Tips for losing weight while walking
If you’re ready to start walking to lose weight, here are some helpful tips to help you achieve your goals:
If you are not used to walking, it is essential to start slowly. Start with short distances and gradually increase your walking time over the weeks. The goal is to create a regular, long-term walking routine, rather than doing it all at once.
Use a pedometer or tracking app
A pedometer or tracking app can help you measure your progress and motivate yourself. You can track your number of steps, calories burned, and distance traveled. Health tracking apps can also help you track your diet and physical activity level.
Walk at a brisk pace
Walking at a brisk, yet comfortable pace is key to burning more calories and losing weight. You should be able to talk, but not sing, while walking. Also, walking should be an enjoyable activity, rather than a chore.
Find a walking partner or walking group
Finding a walking buddy or walking group can help keep you motivated and make walking more fun. You can chat, brainstorm, and enjoy each other’s company while burning calories and losing weight.
Incorporate walking into your daily life
Incorporating walking into your daily life is a great way to burn extra calories and lose weight. You can choose to walk instead of driving or taking public transport for short distances. You can also use the stairs instead of the elevator to burn extra calories.
Walking is a great way to lose weight, but it doesn’t happen overnight. To lose weight, you must burn more calories than you consume. By incorporating walking into your daily routine and following a healthy, balanced diet, you can achieve your long-term weight loss goals.
Do not hesitate to consult a healthcare professional or personal trainer for a personalized exercise and nutrition plan that best suits your body and lifestyle. It is important to note that walking is not only beneficial for weight loss, but can also have many other mental and physical health benefits. It can help reduce stress, improve blood circulation, and strengthen bones and muscles. So don’t wait any longer, get out there and start walking today!