How long does it take to walk every day to lose weight

Walking for 30-60 minutes every day can help with weight loss, and the specific duration needs to be adjusted based on factors such as body weight and walking speed. Healthy adults weighing 60-70 kilograms can burn 100-150 calories by walking at a speed of 5 kilometers per hour for 30 minutes a day. When combined with dietary control, weight loss can be observed within 1-3 months. A walking distance of 3-5 kilometers is more suitable, and maintaining a heart rate between 60% and 70% of the maximum heart rate can effectively promote fat metabolism. People without knee joint lesions choose to walk on park plastic tracks or flat ground, and wearing soft soled sports shoes can reduce foot pressure. People weighing over 80 kilograms can start with 20 minutes per day and increase by 5 minutes every two weeks. It is recommended to avoid strong midday light or within 1 hour after meals during walking hours, and prioritize choosing morning or evening time. During the walking weight loss period, it is necessary to maintain a daily protein intake of 60-80 grams, prioritize high protein and low-fat foods such as chicken breast and fish, and avoid fried foods and sugary drinks. 2-3 resistance training sessions per week can be combined to enhance muscle mass, such as basic movements like squats and plank supports. It is recommended to control the weight loss rate at 2-4 kilograms per month, as losing weight too quickly may lead to skin sagging. If you experience persistent knee pain or plantar fasciitis symptoms, you should pause walking and consult a rehabilitation doctor.