How much walking do you need to do to lose weight?

Anyone can start walking with just a comfortable pair of shoes and a little motivation. Although walking may seem easy, many studies show that regular walking significantly aids in weight loss.

The weight loss benefits of walking are especially evident when combined with dieting. However, a common question is: how much walking should you do to actually lose weight? The answer is different for each person because it depends on weight, speed, intensity and diet, according to the health website Healthline (USA).

Walking regularly is an effective way to support weight loss.

PHOTO: AI

To know how to walk to lose weight, you need to rely on the following two factors:

Walking frequency

To lose weight by walking, the important factors are regularity, duration and intensity. According to the non-profit medical organization Mayo Clinic (USA), walking briskly for 30 to 60 minutes most days of the week can help the body burn enough calories to lose weight, especially when combined with a healthy diet.

In fact, to lose 1 kg of excess fat, you need to burn about 7,700 calories. Walking fast at a speed of 5.6 km/hour helps burn about 300-400 calories/hour, depending on your body weight. Therefore, if you walk about 1 hour every day and burn 300 calories, after 1 week you will burn about 2,100 calories, equivalent to losing 0.27 kg of fat/week.

For beginners, the walking time should range from 20-30 minutes per day, maintained 3-5 days per week. Once familiar, the practitioner should gradually increase to 45-60 minutes per day. It is not necessary to walk continuously to achieve the set goal, but can be divided into several periods. For example, if the walking goal is 45 minutes per day, it is completely possible to divide it into 3 times, each time 15 minutes.

The ideal time to walk is whenever conditions allow, such as walking from the parking lot to work. Walking after meals is especially beneficial for digestion and stabilizing blood sugar.

Based on number of steps

Many pedometers set a default goal of 10,000 steps per day, which is about 8 km or 1.5 to 2 hours of walking. In reality, just 7,000-8,000 steps per day is enough to be healthy.

Studies estimate that 2,000 steps is equivalent to 1 km. If you walk at a normal pace, you burn about 80-100 calories. Walking 7,000-8,000 steps/day helps you burn about 280-400 calories. If you maintain it regularly, it only takes 20 to 27 days to lose 1 kg of excess fat, according to Healthline .

Source: https://thanhnien.vn/can-di-bo-bao-nhieu-de-giam-can-185250511142933351.htm