How many kilometers should we walk daily to lose weight?

There's no doubt that losing weight requires strict diets or intense exercise. But adopting a simple habit can make a big difference.

It turns out that it doesn't require any equipment, even a gym membership, or much planning. All you need is a pair of suitable running shoes and the will to keep going, according to the Times of India.

Walking daily

The answer may not be the same for everyone, but there are some guidelines that can clarify the matter, as follows:

Walking burns calories, and weight loss occurs when the number of calories burned exceeds the number of calories consumed.

According to Harvard Health Publications, a person weighing 70 kg burns about 140-150 calories walking 5 kilometers at a moderate pace (about 5 km/h).

Therefore, to lose about half a kilogram of body fat, you need to burn about 3,500 calories. This means that walking about 5 kilometers (3.1 miles) per day, 5 to 6 days a week, may show noticeable results within a few weeks, especially when combined with a balanced diet.

Ideal Distance for Beginners

For beginners, walking 2 to 3 kilometers (1.8 to 1.9 miles) per day is a good goal. It's not too strenuous and helps build endurance over time.

Also, consistency is more important than going too far too soon.

Also, regular walking for 30 minutes per day can improve metabolism, reduce fat accumulation, and support cardiovascular health, all while advancing toward your weight loss goals.

The 5 to 7 Kilometer Rule

For those seeking noticeable weight loss, walking 5 to 7 kilometers (3.1 miles) per day is a good option. This equates to about 7,000 to 10,000 steps, a number recommended by fitness experts around the world.

This distance also keeps your heart rate elevated, burns fat efficiently, and maintains muscle tone. People who follow this habit, along with a healthy diet, tend to lose weight steadily and are more likely to maintain it over the long term.

Brisk Walking

Furthermore, distance isn't the deciding factor; the speed of your legs is also important. Brisk walking, where the heart beats faster without shortness of breath, burns more calories than slow walking.

Walking at a speed of 5.5 to 6.5 km/h for 45 minutes can double the fat-burning effect compared to slow walking.

Adding interval walking (alternating between fast and slow paces) can also significantly boost fat burning.

Lifestyle Habits

Walking alone may not be enough if other aspects of daily life are ignored. There are some habits that can increase the effectiveness of your walking routine, as follows:

1. Drink enough water

Avoid sugary drinks and processed foods—they negate calorie burning. Instead, drink adequate amounts of water.

2. Get enough sleep

Getting good sleep helps boost the results of physical activity, as lack of sleep affects hunger hormones and slows down fat burning.

3. Record your steps

You should record the number of steps or kilometers you walk daily using a fitness band or phone app to encourage consistency.

Many Benefits

It's worth noting that daily walking is vital for maintaining overall health. It significantly improves cardiovascular health, aids in weight management, reduces the risk of chronic diseases such as diabetes and osteoporosis, strengthens bones and muscles, and enhances joint health.

In addition to its physical benefits, daily walking is beneficial for mental health, reducing stress and anxiety, improving mood, and enhancing cognitive function by increasing blood flow to the brain.