How many minutes should walk every day to lose weight?

Walking is a simple but effective exercise when done regularly. According to a comprehensive medical assessment in the Journal of Nutrition, walking an hour a day can support weight loss significantly and bring many health benefits.

The weight loss effect of walking depends on many factors, including speed, time, intensity, walking frequency and eating habits. However, walking 50 minutes a day can be enough to regain physique and burn excess fat.

If there is no need to lose weight, walk regularly at least 150 minutes per week can help maintain the current weight and prevent the average weight gain 0.5-0.8 kg annually in adults.

How to walk effectively

Properly

Another study, 24 weeks, showed a split walk into twice, 25 minutes each time, helping to lose weight more than once 50 minutes. Participants walking in a shorter time have lost 1.7 kg compared to continuous pedestrians.

For beginners, experts recommend starting slowly with 5-15 minutes walking two to three times a week at a comfortable speed. Young people can increase weekly intensity, and older people should increase every 2-4 weeks to avoid injury.

In order to maintain the motivation and create challenges, it is possible to change the roadmap, split the walking time into shorter sessions, change the walking time, walk with friends, listen to spoken books or podcasts and reward yourself with new training costumes.

Once you lose weight, you should increase walking intensity because lighter body weight will burn less calories in physical activity. A person weighing 68 kg will burn less than 23 calories per hour when walking at a speed of 4.8 km/h compared to a person weighing 82 kg at the same speed.

Combining diet

Walking especially effective to lose weight when combined with changing diet. Research shows that people who limit the amount of calories deposited from 500-800 calories a day and walk 3 hours a week at a speed of 6 km/h who have lost more weight than those who only restrict calories.

Experts believe that the creation of a 500-calorie deficit per day through walking and reducing the amount of calories can help reduce from 0.2-0.9 kg per week. This calculation is based on the principle of a pound (0.45 kg) body weight equivalent to 3,500 calories.

The amount of calories burned while walking mainly depends on a person’s weight and walking speed. With the average pedestrian speed of adults is 4.8 km/h, a person weighing 68 kg can burn about 224 calories per hour, while people weighing 82 kg of burning about 270 calories.

Other health benefits of walking

Walking daily brings comprehensive benefits, from weight management to reducing the risk of many different diseases, including intellectual decline, Alzheimer and some types of cancer. This activity also helps to improve mood, reduce blood pressure, reduce the risk of heart disease, type 2 diabetes and reduce mortality.

Walking without special equipment and can be easily combined into daily routines. It is possible to enhance the walking by using a hand -held weight, walking on a slope or wearing a vest with a weight to enhance calories burning and maintain the progress towards weight loss goals.