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How far should you walk to lose 1 kg?

How far should you walk to lose 1 kg?

It is estimated that to lose 1 kg of body weight (from fat), you need to burn around 7,000 calories, a calorie deficit that can be achieved either through 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:

  • A person's body weight (by far the most important factor),
  • intensity of walking,
  • Individual metabolic efficiency.

To make a general calculation, we can start from the assumption that walking 1 km burns about 0.4-0.5 calories per kilogram of body weight.

So a 70kg person will burn approximately 28-35 calories per kilometer (0.4 calories * 70kg and 0.5 calories * 70kg).

If 1 kilogram of body fat equals about 7,000 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 person who weighs 70 kg, without changing anything else in his lifestyle, To burn energy equivalent to 1 kg of body fat, you must walk

  • Travel 200-250 km,
  • That is, approximately 250,000 – 312,500 steps (with individual differences, estimated at about 1,250 steps/km)
  • That is approximately 40-50 hours (at a moderate speed you can cover about 5 km/h).

Heavier people will need shorter distances and vice versa.


Variable factors

  • body weight: The heavier the individual, the more calories are burned per kilometer traveled, which reduces the distance needed to lose 1 kg, and at the same time in the long term through weight loss, calorie consumption will also be reduced (although partially compensated by a small percentage) Increase In muscle mass, which has a more active basal metabolism).
  • intensityWalking faster or on higher ground increases the burning of calories, which reduces the distance required.
  • Metabolic efficiency: Changes in walking habits can affect how effectively the body burns calories. Those who are more accustomed burn fewer calories (the sports gesture becomes more efficient).
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General considerations

As you will understand, 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 an essential element for weight control and for the prevention of cardiovascular diseases in the long term. .

Here's how to lead a more active lifestyle if you're currently sedentary:

  • Walk at a brisk pace for at least 8 to 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 fun.
  • 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 and suitable shoes for walking.
  • Drink plenty of water before, during and after walking, especially in the summer months.