Yes! Walking is a good form of exercise that helps you burn calories. But when walking to lose weight you need to follow a balanced diet that provides the right number of calories and nutrients to support your health and your weight loss.
If you plan to walk for 4 miles (or 6.4 km) a day, you will begin to lose weight almost immediately. But along with your exercise routine, you need to maintain a balanced and healthy diet so that you don't put on the calories you're working hard to burn.
“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.
How much should I walk to lose 10 kg? 30 minutes a day of brisk walking or power walking 5 days a week can help you reduce up to 10 kgs.
Basically, walking every day for 30 minutes can burn as many as 150 calories per day. Hence, adding this to your diet chart to lose 5 kg in a month will surely work.
10,000+ Daily Steps
However, aiming for a higher number is beneficial because walking not only helps in burning calories but is also responsible for the following benefits: Walking at least 30 minutes a day, five days a week can reduce your risk for coronary heart disease by about 19 percent.
Avoid this when you are cutting back your calories by simply using walking as your daily exercise. Aim for at least 10,000 to 12,000 steps each day which will support a one to two kg weight loss over the course of 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.
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!
How far do I need to walk to lose weight? In the early stages you should aim for 6,000 steps a day, eventually progressing to a standard target of 10,000 to 12,000 steps which equates to closely 8-10km.
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.
Brisk walkers had a 35 percent lower risk of dying, a 25 percent lower chance of developing heart disease or cancer and a 30 percent lower risk of developing dementia, compared with those whose average pace was slower.
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.
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.
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.
The ideal time would be in the morning, before having your breakfast. At this time your body is already in a calorie deficit mode, and walking can ignite the body's ability to burn fat.
Aim for at least 10,000 to 12,000 steps each day which will support a one to two kg weight loss over the course of a week.
If you are eating a low-fat, high-fibre diet and doing some regular exercise you should lose between 0,5 and 1 kg per week, thus about 4 kg a month. Your target of 6 months is a realistic one.
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.
"Since the human body is meant to move, one must walk at least 6K-10K steps per day, depending upon their fitness level," said Rachit Dua, a fitness expert. Can walking for an hour daily help you lose 2-3 kgs every month? Despite trying various diets and exercises, many of us struggle to lose weight.