How Much Walking To Lose 1kg A Week? Effective Plan For Weight Loss

If you are looking for a simple and effective way to lose weight, then walking is the answer. Unlike high-intensity workouts, walking is a low-impact, easy-to-follow routine that is suitable for people of all ages. But how much walking is required to lose 1 kg of weight a week? In this article, we will understand the science behind walking, how many calories you need to burn, and how you can create a daily walking plan to shed those extra kilos naturally.

What Does it Take To Lose 1 kg of Weight?

To lose 1 kg of body fat, you need to burn about 7,700 calories. This number may vary slightly depending on your body type and metabolism. The goal is to burn more calories than you consume, thereby creating a calorie deficit. Walking is one of the most accessible ways to achieve this.

How Much walking is needed To Burn 7,700 Calories?

• On average: 1 hour of brisk walking (6 km/h) burns about 250-300 calories.
• This means you need to walk about 2.5 to 3 hours a day to reach your goal of losing 1 kg a week.
• Or, break it down into 15,000-20,000 steps a day.

Benefits of Walking For Weight Loss 

✅ 1. Promotes Fat Burning 

Brisk walking improves your heart rate and metabolism, encouraging your body to use stored fat as fuel.

✅ 2. Easy on the joints

Unlike running or jumping exercises, walking is gentle on the knees and joints - perfect for beginners or older adults.

✅ 3. Improves Mental Health 

Regular walks reduce stress and anxiety, indirectly helping you avoid emotional eating.

✅ 4. Aids digestion and Sleep 

Taking a walk after a meal helps improve digestion and also promotes sleep – both of which are important for a healthy weight loss journey.

✅ 5. Sustainable habit

Walking can be done anytime, anywhere – without gym fees or equipment. It’s easy to continue for a long time.

Tips For Weight Loss while walking

1. Walk at a brisk pace, not slouchy. Try to maintain a pace of 5-6 km/hr.
2. Add a slight slope (such as hills) to burn more calories.
3. Use a fitness tracker or app to monitor steps and calories.
4. Pair walking with a balanced diet that is low in sugar and processed foods.
5. Stay hydrated and wear comfortable shoes to avoid injury.

Conclusion

Walking is one of the most natural and effective ways to lose 1 kg in a week, no gym required. By walking for 90 minutes a day, maintaining a healthy diet and weighing yourself regularly, you can lose weight for real and long time. The main thing is discipline and daily effort. Start with what you can do and gradually increase your walking time. Your body will thank you and the results will tell you for themselves.