Walking: How much do you have to walk every day to lose 9 kilos, without any diet
Losing weight just by walking, strange as it may sound, can be achieved, as long as you do not increase your daily calorie intake and walk as many times as you can a week.
Do not believe anyone who will tell you that walking "does nothing". The benefits of walking are enormous, and you will be amazed at the fact that you can lose weight just by walking, as long as you set the right goals and understand its basic principles.
Losing weight just by walking: You will need around 20 weeks
With a weight loss rate of about ½ kg per week, you will need around 20 weeks to lose 9 kg. This rate is safe and you will maintain your weight for a long time afterwards. So your goal is to burn 250-500 calories a day by walking. To do this, of course, you need to pay attention to your diet so that you do not take in more calories than you need.
Lose weight just by walking: Walk for 60 minutes as many times a week as you can
If you are a beginner, start by walking 3 times a week for at least 15-20 minutes. Gradually increase the frequency and duration of your walks until you reach 30-60 minutes a day, most days of the week. To keep the process enjoyable, choose walks outdoors, with or without the dog and doing different routes. You can also listen to music or, if you are indoors, read a book.
Losing weight just by walking: Losing calories depending on weight and pace
The number of calories per minute you can burn from walking is determined by your body weight and walking pace. If you walk at a leisurely pace (6 km per hour), you will burn per minute:
4,7 calories per person 55 kg, 5,5 calories per person 63 kg, 6,3 calories per person 72 kg, 7,1 calories per person 81 kg, 7,8 calories per person 90 kg and 8,6 calories for 100 kg person.
If you plan to lose 9 pounds just by walking, it will be more effective to increase fat burning by 250 calories. For example, if you weigh 72 kg, you should walk at least 40 minutes a day at a rate of 6 km / h to lose ½ kg per week. If you are unsure of your pace, experiment on the treadmill.
Walking alone will definitely help you lose weight. But by adding resistance to your routine, you will also strengthen. Try walking wearing a vest or weight belt. You can also try the uphills and of course you can always do some days of weight training or on the limbs or follow another strengthening program.