It is estimated that to lose 1 kg of body weight (of fat) you need to burn around 7000 calories, a calorie deficit that can be achieved through either physical activity or dietary changes (ideally through both).
The amount of walking needed to lose 1 kg depends on various factors, the most important of which are:
- body weight of the person (by far the most relevant factor),
- walking intensity,
- individual metabolic efficiency.
To make a general calculation, we can start from the assumption that walking 1 km burns approximately 0.4-0.5 calories for every kilogram of body weight.
So a 70 kg person would burn approximately 28-35 calories per km (0.4 cal * 70 kg and 0.5 cal * 70 kg).
If 1 kg of body fat equals approximately 7000 calories, here’s how to calculate the distance needed to burn that amount:
- 7000 / 28 = 250 km
- 7000 / 35 = 200 km
This means that a 70 kg person, without changing anything else in their lifestyle, to burn the energy equivalent of 1 kg of body fat you would have to walk
- travel 200-250 km,
- i.e. approximately 250,000 – 312,500 steps (with individual differences, approximately 1250 steps/km are estimated)
- that is, approximately 40-50 hours (with a moderate pace you can cover approximately 5 km/h).
Heavier people will require shorter distances and vice versa.
Shutterstock/ViChizh
Variable Factors
- Body weight: The heavier the individual, the more calories they will burn per km travelled, reducing the distance needed to lose 1 kg, at the same time in the long term by losing weight the calorie consumption will also be reduced (although partly offset by a small increase in muscle mass , which has an even more lively basal metabolism).
- Intensity: Walking faster or on uphill terrain increases calorie expenditure, further reducing the distance needed.
- Metabolic Efficiency: Changes in walking habits can affect how effectively the body burns calories; those who are more accustomed burn fewer calories (the athletic gesture becomes more efficient).
General consideration
As you will have understood, in addition to walking to lose weight, it is absolutely necessary to follow a healthy, low-calorie diet to lose weight effectively, but physical activity remains a fundamental component both for weight control and for long-term cardiovascular prevention.
Here’s how to approach a more active lifestyle if you’re currently sedentary:
- Walk at a brisk pace for at least 8-10,000 steps a day, every day.
- Start gradually, increasing the number of steps per day little by little.
- Find a walking buddy to make the activity more enjoyable.
- Use the stairs instead of the elevator.
- Take a walk during your lunch break.
- Park your car a little further away and walk to your destination.
Walking is a simple and safe way to lose weight and improve your healthbut remember:
- Consult your doctor before starting any new exercise program.
- Listen to your body and don’t push yourself beyond your limits.
- Wear comfortable shoes suitable for walking.
- Drink plenty of water before, during and after your walk, especially in the summer months.
2024-02-27 07:46:28
#walk #lose
