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How many km to walk to lose 1kg per day?

He further explained: “For someone who maintains a stable weight, but wants to lose one kilogram per week without making any changes to their diet, they would have to walk 10kms per day for seven days to lose 1kg of fat.”

mamamia.com.au - Can you really lose weight just by walking? We ask an expert.

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I am one of those people who walks everywhere.

If the destination’s under an hour away, I won’t even think about taking public transport or ordering an Uber. In fact when I moved to Sydney a few months back, my number one priority when looking for a place to live was whether it was walking distance to work, good coffee and a supermarket. …I’m just lucky that the place I found is also walking distance to plenty of pubs, too. Honestly, how could you not love walking? It’s great for so many reasons, including but not limited to:

It can sometimes involve dogs.

It means you get to wear sneakers.

It’s not only exercise, but gets you from A to B.

It’s a great way to clear your head.

You can find cool things (read: intriguing shops) along the way.

It provides inspiration for endless Spotify playlists.

You can do it with friends.

You can walk somewhere with lots of trees and nature and call it hiking.

And the one over-arching reason that trumps all the rest: it’s free.

For someone whose exercise regime consists of nothing but walking, I’ve always wondered whether it’s actually… doing anything. I’ve never been much of a gym enthusiast, and while I’m not attempting to lose weight at the moment, I have always felt like walking as a means of keeping active is what keeps me healthy – happy, sleeping well, and maintaining a pretty strong immune system. But to find out if walking can actually help you lose weight (if that is what you so desire), I spoke to Andrew Zorzit, an exercise physiologist and managing director of TherapyCare. He said ultimately, if your want to lose weight, your objective is to burn fat – which walking can certainly do. …But only if it exceeds 20 minutes (so unfortunately, my walk to work doesn’t count). “In the first 20 minutes of any moderate level of activity, you only burn carbohydrates, as the body recognises them as the easiest fuel source to burn,” Andrew explained. “Only once these stores have been depleted (which is 20 minutes into a walk), will your body turn to your fat stores for fuel to burn.”

Interesting.

As with most exercise regimes aimed at assisting with weight loss, he added that long walks should be paired with a nutrition plan, as “diet is the main reason behind losing, maintaining and gaining weight”.

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