Walking is a great form of exercise that can promote weight loss. But he also has other health benefits. However, compared to other forms of exercise, many people do not find walking to be effective for weight loss. We explain here whether to walk an hour a day can really help with weight loss.
calories burned walking
The simple nature of walking makes it an engaging activity for many, especially those looking to burn extra calories. The number of calories burned while walking depends on many factors. Including weight and walking speed. For reference, the average walking speed is 4.8 km/h.
The more you increase your walking speed and the higher your personal weight, the more calories you will burn. Other factors that affect calories burned include terrain, outside and inside temperature. As well as age and gender. The number of calories burned by walking depends mainly on the person’s weight and walking speed. Walking faster burns more calories per hour.
Walking can help you lose weight
Walking for an hour a day can help burn calories and therefore help you lose weight. In one study, 11 women of average weight actually lost an average of 7.7kg, or 10% of their starting weight. And this, only after 6 months of daily brisk walking.
The participants increased their walking time gradually over the six months. And this, to achieve a maximum time of one hour per day. However, they lost little weight before walking at least 30 minutes a day. This result reveals that the time spent walking may be linked to weight loss. Another study found that obese women who walked 3 days a week for 50 to 70 minutes lost about 6 pounds in 12 weeks. And this, compared to women who did not participate in the march.
Combined with a good diet.
Although walking by itself can help with weight loss, it is much more effective when a low calorie diet. In a 12-week study, obese people reduced their calorie count by between 500 and 800 per day. One group walked three hours a week at 6 km/h. While the other group did not. While both groups lost a considerable amount of body weight, those in the walking group lost about 4 pounds more.
It should be noted that weight loss may also depend on whether walk continuously or in short sequences. In a 24-week study, overweight women restricted their caloric intake to 500-600 calories per day. They then walked briskly for 50 minutes a day, or did two 25-minute sessions a day. Those who did the two shortest sequences per day lost 1.7 kg more. However, other studies show no significant difference between the two. Therefore, we must choose the routine that works best for everyone.
Lose weight walking 1 hour a day
To lose weight, you must constantly eat fewer calories than you expend each day. Or you need to increase the number of calories you burn while playing sports, such as walking. Or cut back on the number of calories you eat. Or better yet, both. According to this theory, it would suffice toreduce calorie intake by 500 for 7 days to lose 0.50 kg per week.
Although this rule does not take into account people with a lower percentage of body fat, and the decrease in caloric expenditure that follows weight loss. A caloric deficit of 500 calories a day works for most people who want to lose weight. Part of this shortfall can be made up by walk 1 hour a day. However, you can also gradually reduce the amount of calories what you consume Depending on your calorie intake, a deficit of 500 calories per day can translate to a weight loss of 0.2 to 0.9 kg per week.
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