Weight (in kg):

A concrete example

Let’s take an example for a 30-year-old woman.

Weight and height: 70 kg for 1.65 m.

Daily calorie intake: around 2,000 calories consumed daily, corresponding to his current weight maintenance.

Walking time: 45 minutes a day.

Walking speed: 5 km/h (moderate to fast walking).

Lifestyle: she spends most of her time seated, working in front of a computer, without practicing any sport, and travels mainly by car.

Estimating caloric expenditure

By walking at this speed for 45 minutes, she burns around 200 calories (depending on her weight and walking intensity).

In one week (7 days), that’s 1,400 calories burned by walking.

Impact on weight loss

To lose 1 kg, you need to create a deficit of around 7,700 calories.

With this routine, and if she maintains the same diet, she could lose around 0.18 kg per week, or almost 1 kg per month.

Possible adjustments

If she reduces her calorie intake by 200 calories a day (for example, by avoiding a sweet pastry or drink), she doubles her weekly calorie deficit.

Result: with walking and dietary adjustment, she could lose around 0.5 kg per week, or 2 kg per month.

These figures are, of course, estimates. Weight loss varies according to your metabolism (= how many calories you burn ‘doing nothing’), and we’re not all equal. But this gives you a concrete and realistic idea!

How long do you have to walk to lose X kg?

The amount of time you need to walk to lose 1, 2 or 10 kg again depends on a number of factors.

1. Body weight: the heavier a person weighs, the more calories they burn during physical effort.
2. Walking speed: a brisk walk burns more calories than a slower one.
3. Diet: if you consume more calories than you burn, you won’t lose weight, even with a lot of walking.
4. What you do on the side: active or sedentary lifestyle.

If you walk for 1 hour a day at a moderate pace, you’ll burn around 200 to 300 calories a day.

In one month (30 days), this would represent a total of 6,000 to 9,000 calories burned.

This equates to a loss of around 0.8 to 1.1 kg per month if you maintain a balanced diet without excess calories.

If you only walk for 20 minutes a day, your caloric expenditure will be reduced.

With 20 minutes’ walking a day, you could therefore lose around 0.3 to 0.4 kg a month, provided you maintain a balanced diet and don’t compensate for this by consuming too many calories.

What time of day should I walk to lose weight?

There’s no ideal time to walk to lose weight.

What really counts for weight loss is the balance between the calories you consume and those you burn.

Whether you walk in the morning, afternoon or evening, the key is to make walking a regular part of your routine.

Does walking help you lose belly fat?

Walking can indeed contribute to fat loss, including belly fat, but it’s not possible to specifically target one area of the body for fat loss.

So-called “local reduction” (losing fat from a particular area of the body, such as the belly, through targeted exercise) is a myth.

Fat is lost in general, not in specific areas.

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That’s all I wanted to say on the subject! Any questions or comments? See you in comments!