How much weight can you lose by taking a walk to lose weight

The effect of walking for weight loss varies from person to person, usually lasting for 3-6 months can result in a weight loss of 1-5 kilograms. The extent of weight loss is related to factors such as exercise intensity, dietary control, and basal metabolic rate.

Walking is a low-intensity aerobic exercise that mainly promotes fat breakdown by increasing calorie expenditure. An adult weighing 60 kilograms walking at a speed of 5 kilometers per hour can burn approximately 200-300 calories. If you take a walk 5 times a week for 30-60 minutes each time, combined with appropriate dietary control, you may lose 0.5-1 kilogram per month. The initial effect is more obvious, and as the body adapts to the intensity of exercise, the speed of weight loss will gradually slow down. It is recommended to use intermittent brisk walking, uphill walking, and other methods to improve fat burning efficiency, while also paying attention to supplementing high-quality protein and dietary fiber to maintain muscle mass.

It should be noted that relying solely on walking for weight loss has limited effects. It is recommended to combine resistance training to improve basal metabolic rate. Avoid walking on an empty stomach or overeating after exercise, and supplement electrolyte drinks in moderation before and after exercise. If there is discomfort in the knee joint, adjust the exercise duration and choose a soft road surface. It is recommended to regularly measure body fat percentage rather than simply focusing on weight changes. A healthy weight loss rate of 0.25-0.5 kilograms per week is appropriate.