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how many hours walk to burn a kilo, It is always known that the increase of anything is harmful, even if it is beneficial, especially the increase in weight, as this causes pathological problems, including knee roughness because it does not bear excess weight, as well as arthritis and may reach osteoporosis with the appearance of varicose veins, and consequently diabetes and heart disease, with increased awareness, the world resorted to avoiding obesity and trying to reach the ideal weight to maintain health as well as enjoy a beautiful appearance and strength that satisfies them, and from here Our role in this article comes to clarify the importance of walking to get rid of excess weight and answer the question that occupies everyone, how many hours of walking to burn a kilo.

Benefits of Fats and How to Produce Energy

Fat in the body is found in fat cells directly under the skin, which are not all harmful, but only the excess of them and the excess of the need, but they benefit the body as there are some vitamins that only dissolve in fat as well as provide the body with the necessary energy by burning them and producing calories as when burning fat stored in fat cells are completely liberated from them and are not moved from one place to another to burn it, such as a muscle cell, for example, when doing any effort, the body is alerted by Nerve signals need for energy burns fat and produces calories released through the blood to muscle cells to provide them with energy, and in the following paragraphs we will learn how many hours walking to burn a kilo.

The relationship between walking fat burning

Walking is one of the simple and non-violent sports that help burn more calories, as it does not result in injuries, so it is preferred by all segments of society, including the elderly, obesity and heart patients, people with arthritis, varicose veins or bone problems, or newly discharged from operations or accidents or at the beginning of any exercises, as well as for children, and it also has many benefits other than burning fat, including improving heart rate.

Fat accumulates in certain areas of the body that harm the general appearance of it as well as the required shape, so walking is resorted to burning a large part of it by continuing to walk fast and making sure to allocate time for it daily, preferably a large time so that it is burned faster, it is possible to start walking for 15 minutes a day for a week and then gradually increase the duration by 5 minutes after that every week until the required weight is obtained, The following is how many hours walking to burn a kilo.

How many calories per kilo walk?

If you walk at a brisk walking pace for 30 minutes, the distance you will travel will be:

1.5 to 2.0 miles.
2.5 to 3.3 kilometers
3000 to 4500 steps of a pedometer.

At a fast walking pace, you will burn 100 to 300 calories in 30 minutes (depending on your weight) or 200 to 600 calories in an hour, by walking for 30 minutes or more at a time, that is, in one kilometer of walking approximately 100 calories can be burned, during the first 30 minutes of exercise, your body burns sugars stored as fuel, and they are used after about 30 minutes to continue, your body secretes fat from fat cells and burns them as fuel, this Stored fat is exactly what you want to lose, and it's a good reason to build your stamina while walking so you can walk for more than 30 minutes at a time.

How many hours walking to burn a kilo

This question is the focus of the mind of everyone who wants to lose fat and burn more calories because of the desire to follow the journey of loss and reach the ideal weight, and in fact, it depends on the duration and intensity of walking as well as the current body weight and dietary pattern It is also important to follow a proper diet so that we get correct results as what is lost by walking can increase again by eating.

It is worth noting that the greater the intensity and speed of walking, the greater the body's loss of calories per hour, as studies have shown that if a person practices walking slowly at a rate of one mile per hour, he loses 2.5 calories, while if he walks fast at a rate of 4 miles per hour, his loss is greater by 410 calories, and this was the answer to how many hours of walking to burn a kilo.

If the desire to lose one kilogram of the body, it is necessary to burn about 7700 calories, and the question of how many hours of walking to burn a kilo is answered as follows:

If a person practices slow walking at a rate of one mile per hour, he needs 3080 hours of walking to lose one kilo, but if he walks at a faster speed at a rate of 4 miles per hour, he needs only about 19 hours, and consequently, the greater the speed of walking, the fewer hours needed to burn a kilo, taking into account changing the dietary pattern and reducing the calories entering the body through eating, And this was the answer to the question of how many hours walking to burn a kilo.

Ways to increase weight loss by walking

Over time, this can lead to a loss of many kilometers, for example:

Increasing speed reduces the time needed to reach the desired weight and a person can help themselves by listening to music or sharing the exercise with a friend.

It is possible for a person to carry weights in the legs or hands that will increase the effort and thus increase the burning of more calories.

The change in the speed of exercise works to increase fat burning, for example, a person walks slowly, then increases the speed for 30 minutes, then slows down again with the exchange between speed and slowness until the end of the exercise period. Thus, excess weight is eliminated as soon as possible.

Important tips to follow with walking

There is a set of tips that must be followed when starting walking exercises, the most important of which are:

If you are new to walking, start with shorter walking intervals and increase your time walking steadily, you may want to walk longer every two days at first.

Try not to stop more than one day in a row, consistency is useful for burning calories and improving metabolism, as well as for building healthy new habits.

On days without walking, try strength training.

If you find yourself exhausted, take a day off, but be sure to go back for a walk the next day.

If you reach your weight loss goal and work to maintain your weight, the CDC recommends that you spend 60 to 90 minutes most days of the week in moderate-intensity physical activity while not eating more calories than you spend throughout the day.

General tips

As for weight loss, a person does not depend only on walking performance for its purpose in reaching the ideal weight, but other factors help him such as:

Eat healthy food that contains a high percentage of protein, which works to feel satiety, and fullness and reduce appetite, and protein needs high energy in the process of digestion and thus burning fat, especially annoying belly fat.

Sleeping early and sleeping regularly by setting a specific time during the day for walking will maintain the body's fitness and activity and get a healthy weight.

Adding vinegar to the diet, as it controls blood sugar, strengthens the heart, and reduces the incidence of diabetes and obesity.

Choose useful fats, where they are not abstaining from eating fats, but rather take the beneficial ones so that they cover the needs of the body.

Try to stay away from soft drinks and sweetened juices and can replace them with green tea or better pure water.

A diet that contains a lot of soluble dietary fiber is health-restrictive and leads to feelings of satiety and fullness.

Refined carbohydrates work on the formation of fats, so you should stay away from them so that walking works and exercise efforts are not wasted.

This was our article on how many hours walking to burn a kilo we hope it has benefited you.