Losing 10 kg in a month through walking is an ambitious goal that requires a combination of physical activity, dietary adjustments, and healthy habits. Here’s a breakdown of the “secret formula” for walking to achieve weight loss and all you need to know:
1. Understanding Weight Loss Basics
- 1 kg of body fat = 7,700 calories.
- To lose 10 kg, you need to create a calorie deficit of 77,000 calories in a month.
- This translates to a daily calorie deficit of 2,566 calories, which is achievable only through a mix of walking, diet, and other lifestyle changes.
2. Walking and Calorie Burn
- Calories burned per step: About 0.04 calories for the average person (varies by weight and speed).
- Calories burned per kilometer: ~60-100 calories depending on pace and body weight.
- Steps per day: To achieve a calorie burn of 500-1,000 calories through walking:
- Brisk walk (5-6 km/hour): ~10,000-15,000 steps/day.
- Longer walks (~2 hours/day): 20,000 steps may be needed for higher calorie burns.
3. Secret Formula for Walking Weight Loss
- Pace Matters: Walk at a brisk pace (~4-6 km/hour) to burn more calories.
- Incline Walking: Walk uphill or increase treadmill incline for higher calorie burn.
- Add Intervals: Alternate between brisk walking and slow jogging for better fat burning.
- Daily Steps Goal:
- Start with 10,000 steps/day and gradually increase to 15,000-20,000 steps/day.
- Consistency: Walk at least 5-6 days a week for results.
4. Other Factors to Consider
- Diet Adjustments:
- Reduce calorie intake by eating whole, nutrient-dense foods.
- Avoid sugary and processed foods.
- Drink plenty of water.
- Track Your Progress: Use a fitness tracker to count steps and monitor calories burned.
- Add Strength Training: Incorporate light strength exercises to tone muscles and improve metabolism.
- Sleep: Ensure 7-8 hours of quality sleep to aid recovery and weight loss.
Practical Example Plan
- Morning Walk: 8,000 steps (~1 hour).
- Evening Walk: 7,000 steps (~1 hour).
- Combine with a 500-700 calorie deficit diet, and you can achieve the necessary calorie deficit over time.
Safety First
Losing 10 kg in one month is aggressive and may not be sustainable or healthy for everyone. It’s important to consult a healthcare professional or dietitian before starting such an intense regimen to ensure safety and well-being.
