Losing 10 kg may seem like a big goal but with dedication and consistency it is achievable. One of the simplest and most effective ways to lose weight is walking and running. These two exercises not only burn calories but also boost metabolism and improve heart health. But the real question is how much should you walk to lose 10 kg or break even?
In this article, we will explore how walking and running contribute to weight loss, how much you should walk each day, and tips to maximize your results safely and naturally.
What is The Role of Walking And Running in Weight Loss?
Walking and running are aerobic exercises that increase your heart rate and help burn calories They improve your overall fitness and reduce body fat Especially when combined with a healthy diet Both exercises are:
- Easy to get started
- No equipment required
- Suitable for all ages
- Effective for long-term fat loss
The key to success is consistency and duration The more you walk the more calories you burn – and that’s what helps you lose 10 kg over time.
How Much Walking Should you do To Lose 10 kg?
To lose 10 kg, you need to burn about 77,000 calories (1 kg = about 7,700 calories).
If you walk at a moderate pace (5 km/h), you burn about 250-300 calories per hour, depending on your weight and speed.
✅ Recommended Walking plan:
- Walk 60-90 minutes a day
- Aim to walk 10,000 to 15,000 steps a day
- Do this 5-6 days a week
- Combine with a calorie controlled diet
This routine can help you lose 0.5 to 1 kg per week which means you can reach your goal in about 10-12 weeks.
How Much Running Should I do To lose 10 kg?
Running burns more calories than walking A person weighing 70 kg can burn about 600-700 calories per hour while running.
✅ Recommended running plan:
- Start with 20-30 minutes of jogging, 4-5 times a week
- Gradually increase it to 45 minutes or more
- Try interval running (1 minute fast run, 2 minutes walk) to burn fat
With proper running and diet, you can expect to lose 1-1.5 kg per week, and reach your 10 kg goal in 8-10 weeks.
Benefits of Walking And Running For Weight Loss
✔️ Reduces belly fat.
✔️ Improves heart health.
✔️ Improves mood and energy.
✔️ Tones legs and thighs.
✔️ Boosts metabolism.
✔️ No equipment required
✔️ Easy to incorporate into everyday life.
Tips For Faster Results
- Drink enough water.
- Avoid junk food and sugary beverages.
- Eat more protein and fiber.
- Get enough sleep.
- Track your progress with a fitness app or pedometer.
- Combine walking and running for variety.
Conclusion
If you're wondering how much you should walk or run to lose 10 kg, the answer is to be regular, track your calories, and stay motivated. Whether you choose to walk, run, or do a mix of both, the goal is to burn more than you eat. Stick to your plan, stay active, and you'll see amazing results over time.
Remember: weight loss isn't a race - it's a journey. Start today and walk or run to get healthy!
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