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Walking is a great way to lose weight. There are many reasons for losing weight by walking. Like most people enjoy walking and it is not heavy on our joints. Apart from this, it is the easiest and safest way of exercise. Once the weight is lost by walking, it remains for a long time and does not gain weight quickly.
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You can easily lose 1/2 kg in a week by walking. Losing this much weight per week is safe and won't affect your health. So if your goal is to lose 10 kg, then at an average of 1/2 kg every week, you will be able to lose 10 kg in just 20 weeks, i.e. 5 months. If you continue walking even after that, your weight will remain low and will not increase again.
To lose 1/2 pound per week, you'll need to burn 250-500 calories by walking daily. If you are not able to burn so many calories just by walking, then you have to pay attention to your diet.
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In the initial days, you should walk at least 3 days a week for 15 to 20 minutes. After this, gradually increase both the time limit and the day of walking. Keep increasing the time limit until you can walk for 30 to 60 minutes.
Keep changing the place of walking outside so that walking is not burdensome for you. Also, you can listen to music by wearing headphones while walking. Or you can go for a walk with a friend instead. By doing this you will be entertained and you will also be able to walk. But keep in mind that gives priority to walking.
Walking in the morning at sunrise is best for health. So try to go for a walk in the morning, and if possible in the evening as well.
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The number of calories burned per minute by walking depends on your weight and walking speed. If you walk at a speed of 6 and a half kilometers per hour, then according to your weight, you can work so many calories per minute -
| Your Weight | How many calories can you burn per minute |
| 55 | 4.7 |
| 65 | 5.5 |
| 75 | 6.3 |
| 85 | 7.1 |
| 90 | 7.8 |
| 100 | 8.6 |
Walking helps in reducing weight. By doing other exercises along with walking, your body will be fit and the weight will also reduce faster. Walk with weights on your hands or ankles one day a week. On the days when you do not go walking, do weight lifting exercises and physical exercises to increase your physical capacity.
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