Walking is an excellent form of exercise that can promote weight loss. But also have other health benefits. Yet, compared to other forms of exercise, many people do not find walking effective for weight loss. We explain here if walking for an hour a day can really help with weight loss.
Calories burned by walking
The simple nature of walking makes it an attractive activity for many, especially those looking to burn extra calories. The number of calories burned while walking depends on many factors. Including weight and walking speed. For reference, an average walking speed is 4.8 km/h.
The more the walking speed increases and the higher your personal weight, the more calories you will burn. Other factors that affect calories burned include terrain, outdoor/indoor temperature. As well as age and gender. The number of calories burned while walking mainly depends on the weight of the person and the walking speed. Walking faster burns more calories per hour.
Walking can aid weight loss
Walking for an hour a day can help burn calories and therefore help you lose weight. In one study, 11 average-weight women actually lost an average of 7.7 kg, or 10% of their initial weight. And this, only after 6 months of brisk daily walking.
The participants increased their walking time gradually over the six months. And this, to achieve a maximum time of one hour per day. However, they lost little weight before walking at least 30 minutes a day. This result reveals that the time spent walking may be linked to weight loss. Another study found that obese women who walked 3 days a week for 50-70 minutes lost about 6 pounds in 12 weeks. And this, in comparison with the women who did not participate in the march.
Combined with a good diet
Although walking itself can help with weight loss, it is much more effective when you add a low calorie diet. In a 12-week study, obese people reduced their calorie count by 500 to 800 per day. One group walked three hours a week at 6 km/h. While the other group did not. While both groups lost a considerable amount of body weight, those in the walking group lost about 4 pounds more.
It should be noted that weight loss may also depend on whether walk continuously or in short sequences. In a 24-week study, overweight women restricted their caloric intake to 500-600 calories per day. They then walked briskly for 50 minutes a day, or did two 25-minute sessions a day. Those who did the two shorter sequences per day lost 1.7 kg more. However, other studies show no significant difference between the two. We must therefore choose the routine that works best for everyone.
Weight loss by walking 1 hour a day
To lose weight, you must constantly eat fewer calories than you expend each day. You either need to increase the number of calories you expend while doing sports, such as walking. Or decrease the number of calories you consume. Or even better, both. According to this theory, it would suffice to rreduce calorie intake by 500 for 7 days to lose 0.50 kg per week.
Although this rule does not take into account people with a lower body fat percentage, and the decrease in calorie expenditure that follows weight loss. A calorie deficit of 500 calories a day works for most people who want to lose weight. Part of this deficit can be realized by walking 1 hour a day. However, you can also gradually reduce the number of calories that you consume. Depending on your calorie intake, a deficit of 500 calories per day can translate to weight loss of 0.2 to 0.9 kg per week.