Walking for Weight Loss: How Many Kilometres Should You Cover Daily?
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Walking is one of the easiest and most accessible ways to shed extra pounds. It requires no special equipment, suits all fitness levels, and fits seamlessly into daily routines. Beyond weight loss, walking improves heart health, boosts energy, strengthens bones, and uplifts mental wellbeing. But a common question remains: how far should you walk to actually see weight loss?
Here’s what Dr. Aashish Chaudhry, Managing Director at Aakash Healthcare, recommends for effective weight loss through walking.
How Walking Helps Burn Calories
A person weighing around 70 kg (154 lbs) burns approximately 50 to 70 calories for every kilometre walked at a moderate pace. Since losing half a kilo (1 pound) means burning about 3,500 calories, you would need to walk roughly 50 to 70 kilometres to shed that weight - though this varies by individual factors like speed and body weight.
Daily Walking Goal for Weight Loss
For sustainable and healthy weight loss, aim to walk between 5 and 7 kilometres a day - roughly 7,000 to 10,000 steps. This distance can help you burn between 200 and 400 calories daily, contributing significantly to your calorie deficit.
Combine Walking With a Balanced Diet
Walking alone isn’t a magic bullet if your diet isn’t in check. Weight loss requires burning more calories than you consume. Pair your daily walks with a nutritious, calorie-conscious diet to see faster, lasting results.
Stay Consistent for Best Results
Consistency beats intensity. Aim to walk at least five days a week. Using fitness trackers or smartphone apps to monitor your steps can help keep you motivated and accountable.
Walking is a simple, effective step toward weight loss and better health - just remember to keep it steady, stay consistent, and complement it with a healthy diet.
Here’s what Dr. Aashish Chaudhry, Managing Director at Aakash Healthcare, recommends for effective weight loss through walking.
How Walking Helps Burn Calories
A person weighing around 70 kg (154 lbs) burns approximately 50 to 70 calories for every kilometre walked at a moderate pace. Since losing half a kilo (1 pound) means burning about 3,500 calories, you would need to walk roughly 50 to 70 kilometres to shed that weight - though this varies by individual factors like speed and body weight. Daily Walking Goal for Weight Loss
For sustainable and healthy weight loss, aim to walk between 5 and 7 kilometres a day - roughly 7,000 to 10,000 steps. This distance can help you burn between 200 and 400 calories daily, contributing significantly to your calorie deficit. Combine Walking With a Balanced Diet
Walking alone isn’t a magic bullet if your diet isn’t in check. Weight loss requires burning more calories than you consume. Pair your daily walks with a nutritious, calorie-conscious diet to see faster, lasting results.Start Slow and Increase Gradually
If you’re new to walking for fitness, start with 2 to 3 kilometres a day and gradually increase the distance. You can also boost calorie burn by walking faster or adding inclines, like uphill paths.Stay Consistent for Best Results
Consistency beats intensity. Aim to walk at least five days a week. Using fitness trackers or smartphone apps to monitor your steps can help keep you motivated and accountable.
Walking is a simple, effective step toward weight loss and better health - just remember to keep it steady, stay consistent, and complement it with a healthy diet.
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