How Much You Have To Walk To Start Losing Weight

It is well known that walking has beneficial effects on the body, mind and health, not to mention the loss of weight. Moreover,  Hippocrat...

It is well known that walking has beneficial effects on the body, mind and health, not to mention the loss of weight. Moreover, Hippocrates said it well "The march is the best remedy for the man". And to lose calories, many people who engage in this physical activity, which in addition, allows them to maintain their shape. But do you know how much walking time is needed per day to lose weight? Verywellfit enlightens us about it.

To lose weight, brisk walking is often recommended since it acts like a cardio exercise, allowing you to burn calories.

How does walking lead to weight loss?

As stated in an article published by the School of Hygiene and Tropical Medicine in London, walking allows you to spend energy and therefore control your weight. In addition, scientific research has shown that walking promotes weight loss in people who are overweight.

Knowing that men and women who have waist circumference greater than 102 cm and 88 cm respectively are considered to be suffering from abdominal obesity that could lead to health problems, it is advisable to direct them towards brisk walking. In a study developed by the National Institute of Health in Tokyo, physical exercises, including brisk walking, are able to reduce visceral fat.

However, the amount of calories that each person must lose depends on the walking distance as well as the body mass index (BMI). But generally, walking at a distance of 6.4 kilometers equals a loss of 400 calories.

How long does it take to lose calories?
Traveling 1.6 kilometers, which equates to 2000 steps per day, you will burn 100 calories. Thus, to lose 454 grams of weight per week, it is necessary to burn 500 calories a day; in other words, a daily walk of 8 kilometers.

And to get there, it is important that it be fast and intense. For novices, it is possible to start with a shorter walk, between 15 to 20 minutes and increase as you go up to 30 to 60 minutes per day. People who walk 30 minutes a day will make a 150-minute walk in 5 days. And for those who are busy and can not do this time of walking, it is possible to split it in periods of 10 minutes, or to walk more / less certain days. The most important thing is to arrive at the right number of calories to be lost per week.

However, it is important to note that it is essential to combine your physical activity with a balanced and healthy diet to slim down and achieve the desired weight.

The most important thing is to keep an assiduity and a rigor in order to benefit from all the advantages of walking which, all in all, is not only intended to lose weight.

What are the other benefits of walking?

According to Healthline, among the benefits to be cited for this physical activity, we can note:

Preserving muscle mass Thus, and as this research indicates, while losing weight, walking helps strengthen muscle function.

Improved mood. In fact, an article shows that physical activity, which includes walking, reduces stress, anxiety, depression and has a positive effect on mood.
Reduced risk of health problems. As this article states, all physical activity, including walking, helps to reduce the risk of heart disease, diabetes and cancer.

How to join the useful to the pleasant by walking?
You can make your walk enjoyable by going about your daily activities. Also, you can enjoy a good daily walk with your dog, ask a friend to accompany you for a walk, park the car away from the workplace, take a walk during your lunch break or join a walking group.

Note that it is important to consult your doctor to ensure your ability to practice this daily activity.
How Much You Have To Walk To Start Losing Weight


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