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.
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.”
People who lose weight or plan to lose weight wonder how many calories they need to burn to lose 1 kg. According to studies, for every 1 kg of weight loss, 7700 calories are needed, or 1000 calories are lost 0.13 kg.
Walking regularly could help you lose nearly a kg per week, according to the National Heart, Lung and Blood Institute. This roughly translates to about 7 kg in two months. Considering you weigh about 70 kg, walking for about 30 minutes, you could burn nearly 300 calories in an hour.
Here are a few dos and dont's while trying to lose one kg per day. Consume sufficient amount of protein such as egg whites, meat, pulses which are low in carbs etc. Exercise for at least 40 minutes a day, because only a diet is not going to help you achieve your goal.
Fancy exercise or equipment aren't needed - it's enough to walk. Aim for at least 30 minutes daily but if you have less time, a minimum of 20 minutes 5 days a week will still produce results. But keep the pace brisk, as brisk as you can. Don't cheat!
You can estimate about 3,300-3,500 steps as a good proxy for 30 minutes walking.
It takes 20 steps to burn 1 calorie, therefore walking 10,000 steps burns off about 500 calories, which can then be added to your total calorie budget for the day. The recommended daily calorie requirement is 1,800 for an average female and 2,200 for an average male.
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.
Hence, if you have a daily energy expenditure of 1000 calories daily, it will take you around eight days to burn off 1 kilogram of body fat. Losing weight is tough, but maintaining that weight loss can even be more challenging, especially if you don't lose weight sustainably and steadily.
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.
Walking is a moderate-intensity exercise that can be easily incorporated into your daily life. Simply walking more often can help you lose weight and belly fat, as well as provide other excellent health benefits, including a decreased risk of disease and improved mood.
Completing an extra 10,000 steps each day typically burns about 2000 to 3500 extra calories each week. One pound of body fat equals 3500 calories, so depending on your weight and workout intensity, you could lose about one pound per week simply by completing an extra 10,000 steps each day.
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.
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.