Walking to lose weight

Walking to lose weight

Walking to lose weight

People who use a combination of a low-calorie diet and physical activity in order to lose weight lose greater fat mass and conserve more lean tissue (mainly muscle mass) than people who use diet alone.

Maintaining weight loss

Whilst walking may not be the speediest way to lose weight, the National Obesity Forum says that physical activity is particularly useful in maintaining weight loss.
“Five hours of brisk walking  per week would expend approximately 1500 kcal that would produce a weight loss of only 0.2 kg. Expending 1500 kcal/week however is very important from the perspective of being able to maintain any weight lost. Several studies have demonstrated improvements in weight maintenance with the inclusion of physical activity. This is an extremely important finding, given the poor success rate for the long-term maintenance of weight lost.”

Losing weight

If you want to lose excess weight, you need to burn more calories than you eat. You need to lose about 3,500 calories per week in order to lose 0.5kg of fat. In the average 60kg person, brisk walking – this is about 6.4km per hour (4 miles per hour) – for half an hour uses up around 150 calories.
For most people, a healthy aim is to achieve a calorie deficit of 500 per day (3,500 a week) for a weight loss of around 0.5kg a week, by reducing food intake and exercising. But even without changing your diet, if you start walking just over 3km (2 miles) a day, you will achieve a calorie deficit of 150 a day and could lose around 0.5kg every three weeks. (BUPA)

Weighing scales

 

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