In a world where obesity and overweight are public health issues, regular physical activity is essential to maintaining a healthy weight. Among the many options available, walking is a simple and accessible activity that can help you lose weight. But then, how long does it take to walk to lose 1 kg? We are going to study different factors that can influence this duration.
The benefits of walking for weight loss
Walking is a gentle exercise that has several health and weight loss benefits:
- It burns calories : Every step you take consumes energy, which helps increase your daily calorie burn.
- It improves cardiovascular endurance : practiced regularly, walking strengthens the heart and lungs, reduces blood pressure and reduces the risk of heart disease.
- It strengthens the leg musclesback and abdominals, which promotes better posture and prevents joint and muscle pain.
- It stimulates the metabolismthus helping to burn fat stored in the body more efficiently.
- It reduces stress and improves the quality of sleeptwo important factors for healthy and sustainable weight loss.
How long to walk to lose 1 kg?
Calories burned while walking
To estimate how long it takes to walk to lose 1 kg, you must first understand how weight loss works. Losing weight requires creating a calorie deficit, that is to say, expend more calories than you consume. One kilogram of body fat equals approximately 7,700 calories. So, to lose 1 kg, you need to burn an additional 7700 calories.
The amount of calories you burn while walking depends on your weight, distance traveled and your speed. On average, it is estimated that a 70 kg person burns between 240 and 320 calories per hour of walking at a moderate speed (4 to 6 km/h). At this rate, it would therefore be necessary to walk between 24 and 32 hours to burn the 7700 calories necessary to lose one kilo.
The importance of food
However, it is not enough to walk to lose weight: food also plays a crucial role in weight loss. To obtain satisfactory results, it is essential to adopt a balanced diet adapted to your energy needs. If you consume too many calories compared to what you expend, even walking regularly, you will not lose weight.
So, to optimize your weight loss from walking, it’s important to also watch your calorie intake and focus on nutrient-dense foods, such as fruits, vegetables, lean proteins and whole grains.
Regularity and intensity of walking
Finally, to lose 1 kg through walking, you have to be regular and persevering. The ideal is to practice this activity at least 30 minutes a day, 5 days a week. You can gradually increase the duration of your sessions to maximize your results.
The choice of walking intensity also has an impact on weight loss. Brisk walking (6 to 8 km/h) burns more calories than moderate walking, and puts more strain on the cardiovascular system. In addition, it helps to strengthen the leg muscles and sculpt the silhouette. Feel free to vary your paces and include brisk walking sequences in your workouts.
Consider individual factors
It is important to remember that each person is unique and that several individual factors can influence weight loss, such as age, sex, metabolism or even medical history. Thus, it is difficult to give an exact figure for the time needed for walking to lose 1 kg.
However, by combining regular walking with a balanced diet and taking into account your specific needs, you will put the odds in your favor to achieve your weight loss goals. Also know that it is essential to consult a health professional before embarking on an exercise program or drastically changing your diet.