To lose weight by walking, aiming for about 5 to 7 kilometers (roughly 7,000 to 10,000 steps) per day is effective for visible results, especially when combined with a balanced diet. This distance helps keep your heart rate elevated, burns fat efficiently, and tones muscles
. For beginners, starting with 2 to 3 kilometers daily is advisable to build stamina gradually
. Walking briskly at a pace of 5.5 to 6.5 km/h for 45 minutes can significantly increase calorie burn compared to a slower pace. Incorporating interval walking-alternating between fast and slow speeds-can further enhance fat loss
. Generally, walking 30 to 60 minutes per day, 4 to 5 days a week, is recommended to support weight loss
. In terms of calories, a person weighing around 70 kg burns approximately 140–150 calories walking 5 km at a moderate pace. To lose about half a kilo of fat (3,500 calories), walking 5 km daily for 5 to 6 days a week can start showing results within weeks
. A 500-calorie daily deficit, which walking can help achieve, typically leads to a weight loss of 0.5–2 pounds (0.2–0.9 kg) per week
. Step count goals often suggested are around 10,000 steps per day, but even increasing your daily steps by 2,000 to 2,500 from your baseline can contribute to weight loss
. Remember, walking alone may not be sufficient for significant weight loss; combining it with dietary changes and possibly strength training yields better results
. Summary:
- Aim for 5–7 km (7,000–10,000 steps) daily for weight loss.
- Start with 2–3 km if new to walking.
- Walk briskly (5.5–6.5 km/h) for 30–60 minutes, 4–5 days a week.
- Combine walking with a calorie-controlled diet.
- Increasing daily steps gradually helps (e.g., add 2,000–2,500 steps).
- Walking alone helps but is most effective with diet and other exercises.
This approach balances effectiveness, sustainability, and health benefits for weight loss through walking
