How to lose 5 kg by walking

Walking is the easiest and most effective way to burn those extra calories if you want to lose 5 kg weight by walking. Walking burns calories and increases the body’s metabolism levels, which does not need a heavy workout routine. With regular walking of at least 10,000 steps per day, you would gradually lose weight with a calorie-restricted diet plan. Walking is excellent because it does not need any form of apparatus or gym membership, you just need good shoes and the right mindset to lose 5 kg weight by walking. If you’re asking how to lose 5 kg by walking, know that increasing the time and speed of your walks will help. Adding small hills or inclines can make a huge difference in burning more calories. In that respect, every step counts towards one’s weight loss goal, whether in a brisk walk or at a steady pace.

Can I Lose 5 Kg by Walking?

Yes, it is possible to lose 5 kg weight by walking, but the most effective way would be to eat a low-calorie diet and exercise to lose weight. Walking simply burns calories, but combining it with mindful eating will do this faster. The Best way to achieve the goal is to walk at least 10,000 steps in a day or walk for 1 hour. If you want to become more effective, you can also brisk walk or add some sprint shorts while walking to enhance fat burn. According to a study, a pace walk may allow more calorie burn as soon as 50% as a fast step. The short distance with high-intensity walks increases metabolism compared to steady walks. Additionally, walking consistently while managing your calorie intake can make a noticeable difference in your weight within a few weeks.

If walking daily has you motivated to shed those extra kilos, the next step is optimizing your nutrition. Buy a weight loss diet plan to balance your calorie intake and see faster progress toward losing 5 kg.

Walking Plan to Lose 5 Kg Weight

Walking is a low-impact way to exercise if you want to know how to lose 5 kg by walking. Increasing your steps daily can quickly lead to weight loss. A structured walking plan is crucial to learning how to lose 5 kg in a week. Walking with intent, focusing on distance, duration, and intensity, will accelerate weight loss. Here’s a simple 4-week plan designed to help you lose weight by walking:

Week 1:

• Day 1: 30-minute steady walk
• Day 2: 1-mile brisk walk + stretching
• Day 3: Pilates + 40-minute walk
• Day 4: Rest day
• Day 5: 30-minute steady walk
• Day 6: 30-minute steady walk + 15-minute brisk walk
• Day 7: 20-minute power walking

Week2 :

• Day 1: 20-minute brisk walk + yoga
• Day 2: Full-body workout + 40-minute walk
• Day 3: 35 minutes of brisk walking
• Day 4: Stretch + power walk
• Day 5: Rest day
• Day 6: 25-minute power walking
• Day 7: 20-minute brisk walk + 20-minute steady walk

Week 3:

• Day 1: 40-minute steady walk + 5-10 min cool-down
• Day 2: Power workout + 35-40 minute power walk
• Day 3: Rest day
• Day 4: 40-minute steady walk with arm movements
• Day 5: 45-minute brisk walk
• Day 6: 30-minute brisk walk + fat-burning session
• Day 7: 40-minute steady walk

Week4 :

• Day 1: 6 km / 1-hour brisk walk + mobility exercises
• Day 2: Yoga + 30-minute steady walk
• Day 3: 30-minute power walk + 10-minute steady walk
• Day 4: Rest day
• Day 5: 20-minute steady walk + 20-minute brisk walk + power walking
• Day 6: 40 minutes steady walk
• Day 7: 1-hour power walking

Wondering How to lose 5 kg in a month by walking? It’s all about being consistent. Walking every day and eating better will help you reach your goal sooner.

Ways on How to Lose 5 Kg by Walking

Walking is a simple yet highly effective way to shed pounds, but consistency and technique are required to see results. To lose 5 kg weight by walking, it’s essential to stick to a regular routine and make the most out of each session. First, consistency is key—try to walk daily or at least five days a week. It advises at least 300 minutes of moderate-intensity physical activity per week or nearly 1 hour of walking daily. Varying the activity, for example, in terms of pace, from steady to brisk and then to a moderate pace, will increase calorie burn even more dramatically. Brisk walking can burn almost 50% more calories than a meager walk.
You are incorporating hills or inclines in your route, further challenging your muscles and increasing calorie burn. Another way to keep yourself motivated is by using a pedometer or an application that tracks every step you take. Lastly, combining walking with other exercises like strength training or taking the stairs more often gets you to reach your goals faster.

1. Walk Consistently: Set a Goal of 10,000 Steps Every Day

One of the most set fitness and weight loss goals is 10,000 steps daily, and a casual walk of 10,000 steps and 5 miles will help burn calories ranging from 400 to 500 depending on body weight, speed, and terrain. Day after day, it not only reduces body weight but also benefits heart health and, in general, fitness, according to research. If 10,000 seems too much for you, don’t worry; breaking this up into small bits during the day still brings many health benefits.

2. Vary Your Pace: Alternate Between Brisk and Steady Walking

Instead of walking steadily, rapid striding combined with slower walking will burn more calories. This is how the whole concept occurs, known as interval walking, which involves brisk walking for 30 seconds to 1 minute and then reverting to a walk but a bit relaxing. According to scientists, interval walking accelerates your metabolism, so you burn calories faster within a much shorter time. It says research that interval walking often burns as much as 20% more fat than constant-pace walking.

3. Walk with Hills: Adding Inclines for More Intensity

Hilly ground or a tilt on your treadmill makes the workout tougher and more effective in burning fat. Walking uphill takes more energy than traveling on a plane, which already provides 20 to 30% more calories than walking on a flat surface. Research studies reveal that it will activate one’s glutes, hamstrings, and calves more, turning a walk into a complete lower-body workout for this person. Thus, this method propels weight loss and encourages muscle tone and endurance.

4. Track Your Progress: Use Technology to Stay Motivated

The most encouraging part is to monitor the number of daily steps, burn calories, and the overall progress. If one uses an application or pedometers to monitor his steps, he would attain his goal of physical activity 27% of the time. Whether it’s an app tracking one’s fitness activities, sporting a smartwatch, or even using a pedometer, it would drive you ahead with your aims. It is very clear but effectively a means of keeping track of one’s self-responsibility in treading the weight loss path.

5. Combine Walking with Other Activities: Strength Training and Yoga for Better Results

Walking alone is a good calorie burner, and when combined with strength training or yoga, the results are even more remarkable. Strength training develops lean muscle mass, which also aids in the increase in resting metabolic rate- the number of calories that are burned even when you are not exerting yourself at all. They are greatly beneficial in increasing flexibility, balance, and mental awareness when maintaining a walking program. According to the study, adding resistance exercises to one’s weekly routine increased the chances of losing weight and building muscle tone and body composition.

6. Take the Stairs: A Simple Way to Burn Extra Calories

Taking the stairs instead of the elevator is one of those small, mundane changes that burns plenty of calories over time. The longer someone walks on the stairs, the more calories are burned per minute, which is higher if one walks on a horizontal surface. According to studies, 10 minutes of stair climbing daily will burn between 200-300 calories a week. This translates to stair climbing in your routine daily walk, works out leg muscles much more intensely, and introduces another dimension of difficulty in exercising.

How Much Should You Walk Daily to Lose Weight?

The amount of walking needed to lose 5 kg weight by walking depends mainly on your weight, pace, and overall activity level. Walking at a slower pace burns fewer calories than brisk walking or jogging, but even light-intensity walking can help when done consistently. Here’s a breakdown of how many calories you can burn per hour of walking at different speeds:

As shown, the more you weigh, the more calories you burn during your walk. Walking at a pace of 4.8 kph for an hour can help a 68 kg person burn about 224 calories. Aim for a calorie deficit of 500 to 1,000 calories per day, combining diet and walking to achieve weight loss.

How to Start Walking to Lose 5 Kg Weight

Walking is one of the easiest but most effective exercises for weight loss because it burns calories, improves cardiovascular health, tones the muscles, and boosts the mood. For a person aiming to lose 5 kg weight by walking, it can be a practical, easy-on-the-joints exercise that could easily be accommodated in daily life if planned out well and if seriously made a point of. Here is a step-by-step guide and realistic weight loss tips on effectively starting a walking routine that helps bring off all those extra kilos.

1. Setting a Realistic Goal

A goal must be set when starting a walking routine to burn fat, and one can begin by walking 20-30 minutes daily for the first week and slowly increasing one’s period as one gets steadier. This will let your body adjust to the physical activities without straining. According to studies, one should maintain health and manage weight with a 150-minute walking-per-week exercise routine. Target 45 minutes to an hour per session by week two or three. Breaking your walks into shorter, manageable intervals, like 15-minute sessions after meals, can help sustain consistency.

2. The Importance of Good Footwear

Proper walking shoes are a must if you want to avoid injuries and enjoy comfort. The shoe cushioning could reduce bumps that touch your knees and hips if you walk on such hard surfaces. By getting a pair of shoes for walking, you’re reducing the chance of developing blisters and other forms of foot discomfort that might endanger your routine. Studies have shown that the right footwear can indeed enhance walking posture and minimize foot fatigue, allowing people to walk longer.

3. Go Gradually with Stepping Increases

When beginning your walking regimen, start at a comfortable pace with the initial goal to maintain consistency, not speed. As your endurance builds, gradually increase the speed to make your walks more challenging. Research indicates brisk walking burns more calories than casual strolling, which can accelerate weight loss. An average person burns around 100-300 calories per 30 minutes of walking, depending on their weight and pace. Aim for a brisk pace (about 5-6 km/h) for faster results.

4. Track Your Progress

Tracking the number of steps taken and the distance walked every day keeps you motivated to reach your daily milestones. It’s easy to measure progress with fitness apps or pedometers. About 7-8 km are incorporated within the 10,000 steps a day guideline for weight loss and overall body health. Frequent tracking makes you more committed; that way, you’ll be able to adjust your routine according to your performance. A study found that people who use pedometers to track their activities lose more weight than their counterparts who do not.

5. Making walks enjoyable

Monotony breeds boredom and can change the routine by choosing better routes or different paths. You could walk through parks, familiarize yourself with new neighborhoods, or find a local walking trail. This keeps things interesting for you and helps you stay consistent. Understanding how to lose 5 kg by walking starts with a plan. Pairing walking with healthy habits like drinking water and sleeping well can accelerate weight loss.

Benefits of Walking to Lose 5 Kg Weight

Walking is a non-weight-bearing exercise that is very accessible and has various health benefits. For individuals who want to lose 5 kg weight by walking, this is an ideal activity because it contributes to burning calories and healthy feelings and helps them identify how many calories can walking 10,000 steps burn.

1. Calorie burn and weight reduction

Besides, walking also leads to a calorie deficit, where weight loss occurs. To burn 1 kilogram of body weight, someone must burn approximately 7,700 calories. If the man walks regularly and consumes the right amount of calories according to his condition, then the calories will burn enormously. Walking briskly, about 6.4 kilometers per hour, could burn around 300-400 calories per hour. This gradual and sustainable fat loss makes walking a reliable method to lose 5 kg over time.

2. Maintains a Healthy Heart

Hence, walking conditions the heart and reduces blood pressure. Since walking is a low-level aerobic exercise, it lowers LDL and raises the levels of HDL. According to the research, walking for at least 30 minutes daily helps to reduce heart disease by up to 19%.

3. Metabolism Boosts

Furthermore, walking can also increase your metabolism, naturally allowing one to burn calories more efficiently even if not walking. Walking contributes to the augmentation of the resting metabolic rate; in other words, it means a person burns more calories even at rest, according to studies that have studied walking- especially in shorter bursts of brisk activity. This will make losing those extra 5 kgs all the easier if one’s metabolism is high.

4. Strengthens Muscles and Joints

Walking would tone the muscles, especially in the legs, buttocks, and abdomen, improving your body physique, balance, and coordination. Moreover, walking is not intense, thus not harsh on the joints, and works fine for all ages. Scientists have discovered that continuous walking reduces the chances of osteoarthritis and increases the flexibility of the joints.

5. Emotional Well-being and Stress Management

It is useful for physical health, but it also benefits you mentally. All the endorphins from exercising help you feel happy and may remove those depressed and anxious feelings. Most studies about walking have been done outdoors, and the more natural environment has resulted in lower cortisol levels, the stress hormone. In many cases, this has led people to be more mentally alert and emotionally resilient, which can help people stay on a regular walking routine, making long-term weight loss easier to achieve.

6. Controls Blood Glucose Level

It helps regulate the levels of blood sugar, which makes the activity necessary for those with or at risk of developing Type 2 diabetes. The research explains that moderate physical activity in walking increases your body’s sensitivity to insulin, meaning that it uses glucose more effectively. Related to this, as it helps regulate blood sugar levels, it assists in controlling weight gain and avoids fluctuation in energy levels, which may lead to over-eating.

7. Reduces the Likelihood of Chronic Diseases

Walking also reduces the chances of being affected by chronic diseases. Heart disease, stroke, and cancer risk will diminish when a person walks daily, which may take 30 minutes. According to findings, 30 minutes of walking increases the likelihood of being healthy from chronic illness by up to 30%. Therefore, walking is a way of losing weight and stopping long-term health problems.

8. Body sleep and energy regulation

Walking also encourages good sleep, which is crucial for healthy weight control. Poor sleep is often associated with gaining weight by altering the hunger and fullness-regulating hormones ghrelin and leptin. Habitual walking ensues in good quality, restorative sleep and reduced urges to nag on high-calorie foods.

Learning how to lose 5 kg by walking can be simple. Walking regularly helps burn fat, which boosts overall fitness.

Best Time to Do Walking for Weight Loss

Walking is an excellent form of exercise that can support weight loss when done consistently. However, the timing of your walk may influence the effectiveness of fat-burning and other health benefits. Research suggests that walking at different times of the day has specific advantages, from fat-burning in the morning to boosting metabolism later in the day. Let’s explore the best times to lose 5 kg weight by walking for optimal weight loss, backed by science.

1. Fasted Walking: Morning Walks to Burn Fat

Walking before consuming any food is known as fasted walking. Studies have shown that walking can burn more body fat in this fasting state. Because the glycogen level in the body is already low after fasting overnight, the body cannot count on its fat-free energy store; therefore, it reaches the stored-up fat for energy and, in this way, increases the rate of burning it. Recent research has discovered that people who exercise on an empty stomach burn much more fat than those exercising after a meal. Walking in the morning can also get your metabolism going for the rest of the day, resulting in extended burns throughout the day. However, fast walking may be better for some, especially for individuals who become dizzy or weak without breakfast. Walking after a light meal is acceptable and can effectively lose weight. 

2. Afternoon Walks: Use High Points of Metabolism

Your metabolism is how your body converts what you eat and drink into energy. It tends to be higher in the afternoon, which is an ideal time for those wishing to burn off a few extra calories during their walks. Body temperature at its core also peaks in the afternoon, further enhancing muscle function and minimizing the risk of injury. Studies have established that exercise between 2 p.m. and 6 p.m. exploits increases in natural physiological levels, thus maximizing performance and energy expenditure. If the objective is to burn calories, an afternoon walk is the most productive time of the day.

3. Evening Walks: Stress Relieving and Quality Sleep

While morning and afternoon may be when fats are burned most efficiently, and nutrient uptake occurs, evening walks have advantages. Evening walks, especially after dinner, help control fluctuations in blood sugar levels and facilitate digestion, which is an aspect of a diet plan that applies to anyone with weight management issues. Research shows that walking improves endorphin release, the body’s natural mood elevators. This practice can reduce stress levels and is important for weight loss because emotional eating often leads to weight gain if one is under heavy stress. Evening walks can also help with better sleep, which is a crucial aspect of weight management. Better sleep helps heal the body and keeps hunger hormones in check, reducing the chances of overeating the next day.

4. Consistency is Key

While the timing could optimize some parts of your exercise regime, the most significant time to walk is when it fits your schedule. Thus, you should demand walking in the morning, afternoon, or evening because the sticking point, after all, is sticking to your walking regimen. Regular physical exercise will lead to sustainable weight loss regardless of time. The research has shown that consistent daily walks, fasted or unfed, greatly impact weight loss and health benefits over time.

Expert Review on How to Reduce Weight in 10 Days

According to Dr. Ayush, a renowned nutritionist, Walking is a pretty good exercise for losing weight if paired with dieting. Though it may not be good to lose 5 kg in a week, in a couple of weeks of brisk walking along with a calorie-restricted diet, people will lose loads of weight. Also, do not forget to maintain balance and be hydrated in the process.

References

Burnett, K. n.d. “Dose-response effect of walking exercise on weight loss. How much is enough?” PubMed. Accessed September 21, 2024. https://pubmed.ncbi.nlm.nih.gov/12439651/.

Hijikata, Yasuyo, and Seika Yamada. 2011. “Walking just after a meal seems to be more effective for weight loss than waiting for one hour to walk after a meal.” NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3119587/.

Lal, Micky. n.d. “Walking for weight loss: 8 tips to burn fat.” MedicalNewsToday. Accessed September 21, 2024. https://www.medicalnewstoday.com/articles/325809.

FAQs

1. How long do you need to walk to lose 5kg?

You must walk moderately for at least 30 minutes a day, five times a week. The more intense and consistent your walks, the faster you lose weight.

2. How many kg can I lose by walking?

For most people, walking combined with a calorie deficit can help you lose about 0.45 kg per week, making it a sustainable method for weight loss.

3. How many steps to burn 5 kg?

Aim to walk around 10,000 steps daily to burn enough calories to lose weight over time. This consistent effort can lead to noticeable results.

4. Can I lose 10 kg in a month by walking?

Brisk walking for 30 minutes daily, five days a week, can help you lose weight. However, losing 10 kg in a month is highly ambitious and may require a combination of diet, walking, and other exercises.