Photo: Ivan Samkov

How many kilometers to walk to lose 1kg in a day?

He further explained: “For someone who maintains a stable weight, but wants to lose one kilogram per week without making any changes to their diet, they would have to walk 10kms per day for seven days to lose 1kg of fat.”

mamamia.com.au - Can you really lose weight just by walking? We ask an expert.

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I am one of those people who walks everywhere.

If the destination’s under an hour away, I won’t even think about taking public transport or ordering an Uber. In fact when I moved to Sydney a few months back, my number one priority when looking for a place to live was whether it was walking distance to work, good coffee and a supermarket. …I’m just lucky that the place I found is also walking distance to plenty of pubs, too. Honestly, how could you not love walking? It’s great for so many reasons, including but not limited to:

It can sometimes involve dogs.

It means you get to wear sneakers.

It’s not only exercise, but gets you from A to B.

It’s a great way to clear your head.

You can find cool things (read: intriguing shops) along the way.

It provides inspiration for endless Spotify playlists.

You can do it with friends.

You can walk somewhere with lots of trees and nature and call it hiking.

And the one over-arching reason that trumps all the rest: it’s free.

For someone whose exercise regime consists of nothing but walking, I’ve always wondered whether it’s actually… doing anything. I’ve never been much of a gym enthusiast, and while I’m not attempting to lose weight at the moment, I have always felt like walking as a means of keeping active is what keeps me healthy – happy, sleeping well, and maintaining a pretty strong immune system. But to find out if walking can actually help you lose weight (if that is what you so desire), I spoke to Andrew Zorzit, an exercise physiologist and managing director of TherapyCare. He said ultimately, if your want to lose weight, your objective is to burn fat – which walking can certainly do. …But only if it exceeds 20 minutes (so unfortunately, my walk to work doesn’t count). “In the first 20 minutes of any moderate level of activity, you only burn carbohydrates, as the body recognises them as the easiest fuel source to burn,” Andrew explained. “Only once these stores have been depleted (which is 20 minutes into a walk), will your body turn to your fat stores for fuel to burn.”

Interesting.

As with most exercise regimes aimed at assisting with weight loss, he added that long walks should be paired with a nutrition plan, as “diet is the main reason behind losing, maintaining and gaining weight”.

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Daily weigh-ins. If you're really committed to losing weight, weighing yourself every day can be helpful. Research shows that people who weigh themselves every day have even more success with weight loss than those who weigh in once a week.

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If you’ve decided that you want to lose some weight , weighing yourself regularly may help you check your progress. Find out what you need to know when it comes to regular weigh-ins, including when and how often.

How Often to Weigh In

Studies show that within two years of weight loss, people generally gain two-thirds of the weight back that they worked hard to lose. But if you weigh yourself regularly, research suggests, you'll be more successful in losing weight and keeping it off in the long run. You'll not only track your progress if you’re losing weight but also take steps to not gain it back if you don't want it. Weekly weigh-ins. This is where the benefits of regular weigh-ins kick in. If you weigh yourself at least once a week, you may have more success with weight loss than those who check in with the scale less frequently.‌ By weighing yourself once a week, you can take note of not only the number on the scale but also the changes in your body fat. You’ll begin to see differences in how your clothes fit as you count up the number of pounds lost.‌

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