How long does it take to achieve weight loss results

Walking continuously for 30-60 minutes every day can achieve weight loss effects, and the specific duration needs to be adjusted according to personal weight, walking speed, and metabolic rate. Walking, as a low-intensity aerobic exercise, requires duration and heart rate conditions to effectively burn fat. A person weighing 60 kilograms walking at a speed of 5 kilometers per hour for 30 minutes consumes approximately 150 calories, which is equivalent to burning 15 grams of fat. If you exercise at this intensity every day and maintain a calorie deficit in your diet, you can lose 1-2 kilograms in a month. Maintaining heart rate within the range of 60% -70% of maximum heart rate while walking (calculation formula: 220 age) can maximize the proportion of fat energy supply. It is recommended to adopt the intermittent walking method of alternating fast and slow, such as walking fast for 3 minutes and then walking slowly for 1 minute in a cycle, which can improve the efficiency of heat consumption by 20%. Choosing uphill sections or walking with heavy loads on the road can increase energy expenditure by 30% -50%. It should be noted that walking for more than 90 minutes in a single session may cause joint fatigue, and it is recommended to complete it twice in the morning and evening.

During weight loss, it is recommended to follow a high protein diet, replenish sufficient water daily, and ensure 7-8 hours of sleep to improve metabolic efficiency. Dynamic stretching for 5 minutes before and after walking can prevent sports injuries. Choose sports shoes with good cushioning performance to protect the knee joint. If there is persistent joint pain or dizziness, exercise should be stopped immediately and medical evaluation should be sought.