Walking is considered the easiest and safest option for weight loss. But if you expect to lose 1 kilogram in a week by simply walking 10,000 steps daily, health experts say this strategy is incomplete. Maintaining a proper calorie balance is crucial for weight loss.
The Math for Losing 1 Kilogram: How Many Calories Do You Need to Burn?
According to health and nutrition experts, losing 1 kilogram of body fat requires burning a total of 7,700 calories. If your goal is to lose 1 kilogram in a week, you’ll need to burn an average of 1,100 calories per day.
Typically, an adult burns approximately 40 to 50 calories per 1,000 steps. Thus, if you walk 10,000 steps, you burn only 400 to 500 calories a day. This means that achieving your daily goal of 1,100 calories by walking alone is practically impossible.
Expert Opinion
“It’s impossible to lose one kilogram of weight in a week solely on walking. To create a 1,100-calorie deficit, you’ll need to exercise and cut calories from your diet.”
— Senior Dietitian and Fitness Consultant
A Correct and Effective Weight Loss Strategy
If you want to lose weight safely and effectively, experts recommend a two-pronged strategy:
Diet Reduction: Reduce 500 to 600 calories from your daily diet. Avoid junk food, sugar, and excessive oil and spices.
High-Intensity Workout: Include running, cardio, or strength training in your routine along with walking 10,000 steps. This speeds up calorie burning.
Boost your metabolism: Drink plenty of water and get 7 to 8 hours of sleep to keep your body’s metabolism healthy.