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How many km should I walk a day to lose weight?

If you plan to walk for 4 miles (or 6.4 km) a day, you will begin to lose weight almost immediately. But along with your exercise routine, you need to maintain a balanced and healthy diet so that you don't put on the calories you're working hard to burn.

gqindia.com - Lose Weight by Walking. How Walking Can Help in Weight Loss? | GQ India

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When you're faced with the question of how to lose weight, more often than not, you're also debating what is the best way to help you achieve your weight loss goals. Because you can lose weight with these five outdoor exercises that don't involve running or these best low carb diets that could lead to weight loss in no time. But if you're looking for a simple way to get started, you can do so by walking. Walking is convenient, doesn't involve getting a gym membership or even taking any effort for complex exercises. All you have to do is follow a healthy diet and a regular exercise regime of walking, before you begin to receive effective results. How much simpler could it get, right? But before we tell you how walking can aid weight loss here are a few questions that you probably wanted to know but didn't know who to ask.

Is walking a good way to lose weight?

Walking in the outdoors is an excellent form of exercise not only because it helps you burn calories but is also relaxing. Even though our body needs calories for its day-to-day functioning, to lose weight you need to attain a state of calorie deficit. This means you need to be in a state where your body is burning more calories than it is consuming. And the more physically active you are, the more calories your body will burn. Walking for a mile which is about 1.6 km has the potential to burn almost 100 calories, depending on your body structure and weight. Walking regularly also helps reduce health risks. If you want to increase the intensity of your walks and burn more calories, you could walk on paths that have slopes or slight inclines.

Can you lose weight by walking 30 minutes a day?

Depending on the speed at which you're walking and your weight, you're likely to burn about 150 calories if you walk continuously for 30 minutes. Walking for only 30 minutes a day will help tone the muscles in your thighs and calves. You could also combine your walking routine with strength-training exercises such as lunges and squats twice a week to get much more effective results. According to The New York Times, walking for a minimum of 30 minutes after a heavy meal could prove beneficial for your digestive tract and stabilise your blood sugar levels too.

Can you lose belly fat by walking?

Belly fat has been associated with an increased risk of diseases such as Type Two Diabetes as well as heart diseases. If your waist size is more than 40 inches, you are most likely suffering from abdominal obesity which is considered a serious health risk. Walking is an aerobic exercise that can be performed to help you lose belly fat. According to studies people who were on a diet that controlled their calorie intake and walked for an hour for about five times a week (up to 12 weeks), lost about 1.5 inches off their waist and 1.3 per cent of body fat in comparison to the people who followed the diet alone. So walking for about an hour a day will definitely help you achieve effective results sooner or later, if you're consistent with your routine.

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How long does it take to lose 20 pounds by walking?

Walking helps in weight loss but it depends on a lot of factors such as your weight, the pace at which you walk, the distance you cover etc. If you want to know how to speed up your weight loss by walking, you need to increase the intensity of your walks. Walking regularly could help you lose nearly a kg per week, according to the National Heart, Lung and Blood Institute. This roughly translates to about 7 kg in two months. Considering you weigh about 70 kg, walking for about 30 minutes, you could burn nearly 300 calories in an hour. But if you walk for an hour each day and increase the intensity while also making dietary changes, you will lose about 20 pounds (9 kg) in two months.

Can I lose weight by walking 4 miles a day?

Generally speaking, the more intense your workout, the more calories you will burn. If you plan to walk for 4 miles (or 6.4 km) a day, you will begin to lose weight almost immediately. But along with your exercise routine, you need to maintain a balanced and healthy diet so that you don't put on the calories you're working hard to burn. Walking for about three miles per hour (4.8 km) or walking for 80 minutes and covering four miles will definitely help you burn about 950 calories a day. Even though walking is less intense, by covering the same area each day, walking will ultimately help you lose more weight.

How to lose weight by walking:

Here are the tips you need to follow when you are walking to help you lose weight:

1. Walk uphill

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Your heartbeat increases instantly while you walk on an elevated path as compared to when you're walking on a straight path. This is because your body is building muscle when you walk upwards which helps you increase your rate of metabolism. While walking uphill, you must slow down your pace and lean your body forward, so as not to strain your muscles unnecessarily. Walk slowly but steadily and increase your frequency of walking uphill.

2. Drink green tea before walking

Drinking green tea will boost your metabolism and that's exactly what you need to burn extra kilos. Green tea contains a balanced blend of caffeine and catechins which together accelerate the fat burning process. Caffeine is known to induce fat burn by promoting thermogenesis, while the catechins enhances oxidation of fat cells.

3. Consider changing your pace and take one-minute intervals

While walking, always ensure to keep varying your pace to help you lose weight. Walking at a steady pace is not only monotonous but changing your speed while walking can enhance calorie burn by about 20 percent, according to studies. Include intervals not longer than one minute in your walking routine to help you burn more calories and lose weight fast.

4. Walk thrice a day for 20 minutes each time

Try breaking your daily walking routine into three intervals of 20 minutes each instead of walking continuously in a single stretch of time. This will ensure you're not fatigued by the end of your workout. Studies also prove that walking for 15-20 minutes after every meal helps in controlling your blood sugar better. So that's one more reason you need to start walking.

5. Walk 15,000 steps in a single day

To help you keep a track on how much exercise you're getting in a single day by walking, download an app that will accurately track the number of steps you take in a day. Aim to walk at least 15,000 steps in a single day and intensify your walk with every passing day.

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