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How To Lose 1Kg In A Day: Many people have weight loss as a common goal, and knowing how much physical activity is needed to reach those goals can help you set fitness goals that are both reasonable and productive. Walking is a straightforward but effective kind of exercise that is frequently advised due to its advantages and accessibility. However, what is the exact number of steps required per day to lose one kilogramme? Dr. Aijaaz Ashai, IAP West Zone for Innovation Committee provides insights on how much you should walk in a day to lose 1 kilogram weight. 

How Much To Walk In A Day To Lose 1 Kg?

Understand the Basics: To shed 1 kilogram of body weight, you need to burn approximately 7,700 calories. This is based on the fact that 1 kilogram of body fat equals roughly 7,700 calories.

Calories Burned Per Steps: On average, walking 1,000 steps burns around 40 to 50 calories for someone weighing about 70 kilograms (154 pounds). This can vary depending on your weight, walking pace, and terrain.

Calculate Steps Needed: To burn 7,700 calories, divide this number by the calories burned per step. If walking 10,000 steps burns roughly 400 to 500 calories, you’d need to walk between 192,500 and 385,000 steps to burn 7,700 calories. This equates to walking about 15,000 to 30,000 steps a day if walking is your primary method for weight loss.

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Set Realistic Daily Goals: Walking 15,000 to 30,000 steps a day might be impractical for most people. Start with a goal of 10,000 steps a day and gradually increase your step count. Combine walking with other forms of exercise and a balanced diet to enhance your weight loss efforts.

Walking To Lose Weight (Image Credits: Canva)

Incorporate Other Activities: To make your weight loss journey more effective, include various physical activities. Cardiovascular exercises, strength training, and high-intensity interval training (HIIT) can help you burn calories more efficiently and speed up weight loss.

Monitor and Adjust: Use a pedometer or fitness app to track your steps and calories burned. Adjust your daily step count based on your weight loss progress and how your body responds to your new routine.

Stay Consistent: Consistency is crucial for any weight loss plan. Even if you can’t achieve higher step counts every day, maintaining a regular walking routine and adopting other healthy habits will significantly contribute to reaching your weight loss goals.

By following these guidelines and combining walking with a balanced lifestyle, you’ll be well on your way to losing that 1 kilogram and achieving your weight loss goals.

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