To lose weight through walking, aim to consistently walk about 5 to 7 kilometers (roughly 7,000 to 10,000 steps) daily, which is approximately 30 to 60 minutes of brisk walking most days of the week. This distance and duration help keep your heart rate elevated, burn fat efficiently, and tone muscles, supporting steady weight loss especially when combined with a balanced diet
. Here are key points to consider:
- Step Count: 10,000 steps per day is a widely recommended target for weight loss, equating to about 5 miles or 8 kilometers
- Duration and Frequency: Walking briskly for at least 30 minutes per day, ideally 5 days a week or more, is effective. For more significant weight loss, 50-60 minutes per session on 4-5 days per week is advised
- Intensity: Walking at a brisk pace (around 5.5 to 6.5 km/h) burns more calories than a leisurely pace. Interval walking (alternating fast and slow speeds) can further boost calorie burn
- Calories Burned: A person weighing about 70 kg burns roughly 140-150 calories walking 5 km at a moderate pace. To lose about half a kilo of fat, you need a calorie deficit of roughly 3,500 calories, so walking 5 km daily for most days of the week can contribute significantly to weight loss
- Starting Out: Beginners can start with 2-3 km daily and gradually increase distance and pace to avoid burnout and build stamina
- Diet: Walking alone may not be sufficient; combining walking with a calorie-controlled diet enhances weight loss results
In summary, walking about 5 to 7 km daily at a brisk pace for 30-60 minutes, most days of the week, combined with healthy eating habits, is an effective and sustainable strategy to lose weight
