If you're trying to lose weight or lose body fat, aim for 10,000 to 12,500+ steps a day.
30 minutes a day of brisk walking or power walking 5 days a week can help you reduce up to 10 kgs.
The general rule of thumb is to walk at least 10,000 steps daily. Depending on your diet and other activity, you may need to increase this number if you are walking for weight loss. Walking is one of the simplest ways to add more activity to your day.
I started walking 2 km a day, slowly reaching 10,000 steps. At the end of two months, I lost 15 kilos.
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.
According to a 2018 study published in the journal Obesity, walking 10,000 steps a day is associated with weight loss and weight management. Plus, it's a low-impact exercise, making it accessible for all fitness levels.
Just walking 10,000 steps for extended periods is enough to see a few pounds drop away. If you walk for long periods, you may find that walking helps jump start your weight loss quest, and your waistline can slim in just a few weeks.
Start Walking More
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. Moreover, this can help in a massive drop of 500g of weight from your body in just three days!
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.
How To Lose 3Kg In One Week With Exercise? Adding 30 minutes of daily exercise to your weight loss regime aids you in losing weight and also helps in shaping your body. You can include activities like walking, running, cycling, swimming etc in your routine.
Yes, walking 5000 steps a day can indeed help with weight loss. Walking even 2,500 steps a day will result in weight loss. Although 5,000 steps are considered less active compared to 10,000 steps, it can still create the calorie deficit required to achieve weight loss.
If you are walking 20000 steps a day, you have clearly developed excellent aerobic fitness, strong legs, strong lungs, and a strong heart. To make your walking workouts more challenging, you can wear a weighted vest for part or all of the walk, gradually increasing the percentage of the time that you wear the vest.
What is 10000 Steps Equal To? “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.”
Following these guidelines, the ideal will be to lose weekly between 0.5 and 1 kg of fatty tissue. Therefore, to lose 10 kilos of fat and improve the body composition will be necessary to spend about approximately 3 months working to achieve it. Although this is an estimate.
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. But if you walk for an hour each day and increase the intensity while also making dietary changes, you will lose about 20 pounds (9 kg) in two months.
Aim to complete around 10,000 steps each day. You could take stairs instead of an elevator and try to walk to the parking lot or go for a grocery run.
Improved capability to control body weight
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).
You can lose belly fat by walking 2 km, but it's not the only thing you should do. Regular exercise along with a nutritious diet are necessary for weight loss. Walking is a great low-impact aerobic exercise that can help you lose weight, manage stress, and strengthen your heart.
“For most people aiming weight loss, a calorie deficit of 500 calories is sufficient to lose 0.45 kg per week. Hence, walking is a great form of exercise that along with helping you to lose weight offers other health benefits too,” said Goyal.
To build your glutes, you need some form of strength work, a stimulus of some sort that puts your glutes under tension. Walking on its own doesn't do this.” If that's more what you're looking for, you'd need targeted glute exercises.
Lockdown weight loss: "I lost 15 kgs in 2 months by walking 10,000 steps every day"