How Much Weight Could I Lose? Walking 10,000 steps every day will burn off roughly 3,500 extra calories per week. And burning off 3,500 calories per week burns off half 500g of fat – so combine your walking routine with a healthy and sensible diet and you can easily lose between 500g – 1kg a week.
Most people need a calorie deficit of around 500 calories per day to lose half a kilo per week. Thus, people aiming to lose weight should exercise for at least 150-200 minutes per week and walk 10,000 steps per day to achieve their weight loss goals.
Set realistic goals
Over the long term, it's smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.
He further explained: “For someone who maintains a stable weight, but wants to lose one kilogram per week without making any changes to their diet, they would have to walk 10kms per day for seven days to lose 1kg of fat.” He added that when it comes to the type of walking you partake in “the brisker, the better”.
If you want to know how to speed up your weight loss by walking, you need to increase the intensity of your walks. Walking regularly could help you lose nearly a kg per week, according to the National Heart, Lung and Blood Institute.
Walking for 30 minutes at a brisk pace covers a distance of 2.0 to 2.5 km and burns about 125 calories (520 kiloJoules). This amount may not seem like much, but if you walked five days a week within one year you would burn over 32,000 calories which would burn off more than 5 kg of fat.
People interested in walking for weight loss should consistently hit at least 10,000 steps each day. Some people may even want to increase their total number of steps beyond this amount. However, any steps that a person takes beyond their normal daily step count can help them lose weight.
Most people burn 30-40 calories per 1,000 steps they walk, meaning they'll burn 300 to 400 calories by walking 10,000 steps, Hirai says. However, this is just an estimate. Each step you take burns calories, but the exact amount is highly individualized. "Calorie burn rate can be quite variable," he says.
Most people need significantly more than 1,200 calories a day. Therefore, individuals who cut their daily intake to 1,200 calories can expect to lose some weight.
According to the University of Toronto, Canada research chair of social perception and cognition, the university news release named it Nicholas Rule, which states that men and women of average height need to gain or lose about eight and nine pounds (three and a half to four kilograms) for anyone to notice the ...
Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.
45 minute spin class = 440 calories (estimate of average person). That means you'd need to do around 17.5 x 45 minute spin classes per WEEK if you want to lose 1kg of fat.
Conclusions: Total body fat is lost through walking at all speeds, but the change is more rapid, clear, and initially greater with slow walking in overweight subjects. A longer exercise impulse at a lower speed in our study initially produced greater total fat loss than a shorter one with fast walking speed.
How Long Does It Take to Walk Off 10 Pounds? 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 10 pounds in five weeks.
“But,” continues Jamie, “if you walk briskly for 30 minutes and include enough activity throughout the day to reach the combined total of 10,000 steps, you're burning about 400 to 500 calories a day, which means you're losing one pound each week.”
According to Healthline, running burns the most calories. A tried and true exercise that requires little more than your legs and the open road, running burns just over 800 calories for a 155-pound adult per hour.
To lose weight walking, you need to walk at a moderate pace for 30 or more minutes at least five days a week.2 However, walking for longer periods more vigorously can lead to better results.
After 3-4 days of walking: you will notice the “better fit” or more room in your clothes! After 7 days of walking: real changes are happening! You have used body fat as energy (fat burning!) Muscles feel more toned!
In terms of how the type of walking you need to do to lose weight, a brisk pace is recommended. Walking for 30-90 minutes several days each week will help you to lose weight.
What does 10,000 steps look like? Ten thousand steps equates to about eight kilometres, or an hour and 40 minutes walking, depending on your stride length and walking speed. But that doesn't mean you have to do it all in one walk.
As a result, the CDC recommend that most adults aim for 10,000 steps per day . For most people, this is the equivalent of about 8 kilometers, or 5 miles.
“One of the most effective ways to reduce belly fat is to regularly take part in aerobic exercise, such as walking. Walking a mile (1.6 km) burns approximately 100 calories,” she added.