For someone who has a higher BMI, or for someone who is just beginning to change their habits, we recommend walking at least 30 minutes a day. This amounts to roughly 3,000-5,000 steps a day, or 1.5-3 miles. The same also applies to someone who lands lower on the chart, but isn't actively exercising.
For individuals who are obese and trying to lose weight, or anyone looking to keep the weight off, the ACSM recommends bumping this number up to 200–300 minutes per week (3.3–5 hours). Breaking this down, a one-hour walk 4–5 days per week will be sufficient to achieve your weight-loss goals.
It is often recommended for obese individuals, because it increases energy expenditure11). A former study showed that including a moderate-intensity walking program in a weight maintenance program accelerated weight loss and decreased the waist circumference12).
As you lose weight, your weight loss from walking may slow. 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.
Previous biomechanical analysis has revealed that obese individuals had reduced speed and longer stance phase during walking [6,7]. In the sagittal plane, reduced knee and hip flexion angles were reported in obese adults [7], but the same outcomes were not observed in another similar study [6].
Older, obese adults may lose so much muscle, they may have trouble walking — or even standing up. The researchers at USC say this is because older people who are overweight can develop insulin resistance, a condition that runs the risk of blocking their muscles' ability to effectively absorb glucose.
So it's not surprising that overweight and obese people are at higher risk for conditions that cause foot and ankle problems. That extra weight can make standing and walking uncomfortable and even painful. It even stretches out and wears down the connective tissue and fat pads in the feet.
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.
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 physical activity can help people lose weight, but the researchers found that the best activities for maintaining a healthy weight for those with a genetic link to obesity were, in order, jogging, mountain climbing, walking, power walking, dancing, and long yoga sessions.
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.
Studies show walking is one of the best ways to shed belly fat, in less time than you think. Researchers reviewed 40 years of studies on exercise and belly fat and found that just 2 1/2 hours of brisk walking a week--about 20 minutes a day--can shrink your belly by about 1 inch in 4 weeks.
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.
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.
Improve cardiovascular fitness. Strengthen your bones and muscles. Improve muscle endurance. Increase energy levels.
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.
"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.
If you want to lose weight, then 300 minutes a week of moderate intensity cardio activity is what you should aim for. Also, watch: If you are healthy enough, your workout program can include high-intensity days, recovery days, and moderate days—when you build endurance, improve heart health, and burn fat.
That's when I decided to focus on my health and change my food and lifestyle. I started walking 2 km a day, slowly reaching 10,000 steps. At the end of two months, I lost 15 kilos. I used to avoid a meal three times in a day because my basal metabolic rate is low.
When you exercise regularly, your body stores more glycogen to fuel that exercise. Stored in water, glycogen has to bind with water as part of the process to fuel the muscle. That water adds a small amount of weight, too.
A BMI above 40 indicates that a person is morbidly obese and therefore a candidate for bariatric surgery. Bariatric surgery may also be an option for people with a BMI between 35 and 40 who suffer from life-threatening cardiopulmonary problems, diabetes, or other medical problems listed below.
Walking can help contribute to a flatter stomach by burning calories, which can lead to weight loss. However, walking alone may not be enough to achieve a flat tummy.