How Much Walking Do You Need To Lose 1 Kg Of Weight? Fitness Expert Reveals If 10000 Steps Per Day Are Enough

Regular Walking is one of the most underrated and powerful exercises in the world. Walking can improve cardiovascular health, blood circulation, and blood sugar levels. Moreover, it is one of the most effective exercises for weight management because it keeps the metabolism active without putting pressure on the joints. Walking can be a lifesaver for people who cannot maintain a proper workout routine due to various personal and lifestyle reasons.

In an interview with The Daily Jagran, Atif Malik, fitness expert and Operations Head at Fitclass, shared insights about how walking and weight management are interlinked, along with how much walking we actually need to lose 1 Kg of weight and much more.

According to the fitness expert, “Ideally, a person should aim to walk at least 8,000 to 10,000 steps a day. However, the number should not scare anyone who wants to start a new lifestyle of walking and staying active. Moreover, the number can be brought down to 4,000-5,000 steps a day for people who are currently inactive and then gradually increase the number of steps taken daily.”

People of all ages should embrace walking as a daily habit (Image: Freepik)

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How Much Walking Do You Need To Lose 1 Kg Of Weight?

According to the fitness expert, “Losing weight is very similar to making an efficient system, where consistency and inputs produce outputs. Generally, it takes around 7,500 to 7,700 calories to burn down 1 kg of fat in your body. On average, brisk walking helps burn off 200 to 300 calories an hour; hence, you will need to walk for around 25 to 35 hours to reach that deficit. Rather than going for a long walk at once, the idea is to create a consistent pattern of 8,000 to 12,000 steps per day, along with proper nutrition.

So, 1 kg body fat = 7,700 calories
And, Brisk walking burns = 200 to 300 calories per hour.
So, to burn 7,700 calories, you need roughly 8,000 to 12,000 steps per day.

ALSO READ: How Many Steps Should You Take Daily And Why It Matters?

Therefore, losing weight by walking is possible, not overnight, but with consistency and hard work. Walking is not just a simple exercise routine; it is a lifestyle change that can improve health and longevity significantly.