New Year and Christmas holidays are just around the corner, and many people are faced with the task of getting themselves in shape to look good or simply fit into their favorite dress. The easiest way to lose weight and tighten the body is walking. However, it is useful to do this not only before important events, informs Ukr.Media.
Getting rid of body fat is not so easy. It is especially difficult to do this with age, when metabolism slows down. For guaranteed weight loss, a calorie deficit is usually not enough – you must definitely include physical activity.
But walking doesn't require any equipment, and the risk of injury is much lower. But how many steps should you take to lose at least a kilogram of excess weight?
Let's say right away that these are approximate values, as it all depends on a person's height, weight, gender, age, and walking pace.
To burn one kilogram of body fat, you need to spend 7700 kcal. One gram of lipids/fats provides 9 calories. In humans, approximately 60 to 85% of the weight of white adipose tissue is lipids.
Thus, to burn one kilogram of body fat, it takes about 5,400-7,650 calories of energy. The value of 7,700 kcal is used as an upper limit – this is how much the average person needs to burn to lose one kilogram of fat.
Calories burned = 9 kcal/g × 1000 g × 0.85 = 7650 kcal.
And to burn 7,700 kcal, you need to take from 160,000 to 250,000 steps. And you need to walk at a fast pace.
This number of steps seems very high, but on average we take about 10,000 steps per day. So, according to calculations, to lose 1 kilogram, it takes 16 to 24 days of walking at a fast pace.
Джерело: ukr.media
