Walking is a free and effective form of exercise for weight loss. When combined with dietary changes, you can lose 10 pounds in 10 to 24 weeks. Start with walking 10 to 15 minutes per day and work up to 30 to 60 minutes per day, depending on your fitness level and schedule.
Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.
"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.
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.
Stick to losing 1-2 kilograms per week
One kilogram of body fat is equivalent to around 7,700 calories. So in simple terms, you have to burn or decrease your calorie intake by 1100 calories a day in order to lose one kilogram per week.
30 minutes a day of brisk walking or power walking 5 days a week can help you reduce up to 10 kgs.
How To Lose 20kg Weight in 4 Weeks? Reduce carbs and refined fats- According to a medical report, an average Indian person eats 65 % of carbs in their daily life. Sugars and fats are the main reasons for gaining weight. Include salad in every meal - Salad has lots of fibre in it.
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.
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.
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!
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.
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.
For example, regular brisk walking can help you: Maintain a healthy weight and lose body fat. Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes. Improve cardiovascular fitness.
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.
Yes, it's doable! And you don't have to starve yourself or take to a Herculean fitness regime.
“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.
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.
1-2 pounds in a week is the recommended weight loss rate by health experts all over the world. So in 4 weeks, you should aim to lose 4-8 pounds.