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Walking for weight loss: How often and for how long should we walk?
Everything you need to know about walking
How often should you walk to lose weight fast and see results? Does walking help you lose weight? How many times per week and for how long should you walk to lose weight and burn fat? The tool below enables you to track the effects of walking over a month. Simply select the duration of your walking session—either 30 minutes or 1 hour—and choose a frequency of 1, 2, 3, or 4 times per week to shed those extra kilos!
Result of your expenditures
Beware, exercise alone is not enough to lose weight!
Exercising helps to burn calories, shape your figure by gaining muscle mass, and increase the basal metabolic rate (calories burned at rest). Thus, exercise has a significant long-term impact on weight control and better health. However, to lose 1 kg of fat, you need to burn 7700 kcal, which represents hours of running.
So what is the right solution?
Exercise and daily activity are guarantees for controlling and maintaining weight in the long term, but as any athlete will tell you, 30% is about moving and 70% is about what's on your plate. Weight loss must therefore be a mix of expenditures (essential) and a diet that does not exceed your needs.
Wish to lose weight by combining nutrition and exercise?
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Walking: How many times per week and for how long should we walk to lose weight?
Find out more about walking for weight loss!
While regular physical activity combined with a healthy diet can help you slim and tone your body, some disciplines are more effective than others at helping you lose weight. What about walking and its calorie burn? How much walking should you do per week to lose weight and get results? Here are some answers.
Calories burned by walking!
Whatever your age, level or weight, walking is the least restrictive and most natural physical activity. For every 30 minutes you spend walking, you can burn over 100 calories.
You can do it anywhere, but all you need to do is feel good about it and do it for at least 30 minutes a day, or for between 1 and 2 hours, 2 or 3 times a week. Take the opportunity to take the children to school, go shopping, or walk to an appointment. Combined with a healthy diet, regular practice of this simple discipline helps to tone the body. Walking every day, taking 10,000 steps a day (WHO recommendations), helps to combat a sedentary lifestyle and the diseases that go with it. Needless to say, ‘walking’ is part of our bipedal genetic make-up, inherited from our nomadic ancestors, the hunter-gatherers.
What is the metabolic equivalence of walking?
The metabolic equivalent of a physical activity is a statistical unit(MET Metabolic Equivalent of Task) that expresses the ratio between the energy expenditure of a physical activity during exercise and the energy expenditure of an individual at rest. Regular walking, for example, is alow-intensity activity with a MET value of 3, which means that it burns 3 times more energy than when at rest.
Walking plan: How often should you go walking to lose weight?
Estimates, calculations and weight loss results from several examples of walking training plans!
Do you know how much weight you lose by walking for 30 minutes, 1 hour or 2 hours? How often should you train to lose weight and burn fat? The tables below will give you an idea of your weight loss as a function of weight, duration and number of training sessions per week.
Performance, effects and impact “before/after”: List of walking programmes over 1 month at normal intensity!
Normal walking
5 km/h
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.03 | 0.06 | 0.11 |
| 50 kg | 0.04 | 0.07 | 0.14 |
| 60 kg | 0.04 | 0.08 | 0.17 |
| 70 kg | 0.05 | 0.10 | 0.20 |
| 80 kg | 0.06 | 0.11 | 0.22 |
| 90 kg | 0.06 | 0.13 | 0.25 |
Ordinary walk
5 km/h
Weight loss results for 2 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.06 | 0.11 | 0.22 |
| 50 kg | 0.07 | 0.14 | 0.28 |
| 60 kg | 0.08 | 0.17 | 0.34 |
| 70 kg | 0.10 | 0.20 | 0.39 |
| 80 kg | 0.11 | 0.22 | 0.45 |
| 90 kg | 0.13 | 0.25 | 0.50 |
Ordinary walk
5 km/h
Weight loss results for 3 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.08 | 0.17 | 0.34 |
| 50 kg | 0.11 | 0.21 | 0.42 |
| 60 kg | 0.13 | 0.25 | 0.50 |
| 70 kg | 0.15 | 0.29 | 0.59 |
| 80 kg | 0.17 | 0.34 | 0.67 |
| 90 kg | 0.19 | 0.38 | 0.76 |
