How long does it take to see significant results in weight loss through walking

Walking for weight loss usually takes 4-8 weeks to show significant results, and the specific time is related to factors such as exercise intensity, dietary control, and basal metabolic rate. The effect of walking for weight loss is usually divided into three stages. During the initial 1-2 weeks, there may be weight fluctuations, at which point the body begins to adapt to the exercise rhythm and the efficiency of fat breakdown has not yet reached its peak. After 3-4 weeks, the body fat percentage gradually decreases, and the improvement in dimensions such as waist circumference and leg circumference is more significant than the change in weight. For those who persist for more than 6 weeks, an increase in basal metabolic rate will further improve their fat loss efficiency, and some individuals may experience stable weight loss of 0.5-1 kg per week. It is recommended to take a moderate intensity walk of 6000-10000 steps per day, combined with a daily calorie deficit of 300-500 calories. Attention should be paid to avoiding fasting exercise or excessive dieting to prevent muscle loss from affecting long-term results. Choosing soft ground such as parks and playgrounds can reduce knee joint pressure, and wearing sports shoes with good cushioning performance can improve walking comfort.

It is recommended to measure body circumference once a week instead of frequent weighing, with a focus on changes in waist to hip ratio. You can try modes such as variable speed walking and sloping walking to improve consumption efficiency, and do dynamic stretching for 5 minutes before and after exercise. If you have chronic diseases such as hypertension and diabetes, you need to adjust your exercise program under the guidance of a doctor. Maintaining 7-8 hours of sleep per day can help with recovery after exercise, and it is recommended to drink a total of 2000-2500 milliliters of water.