That’s how long you need to walk to lose 2 pounds

Walking is an activity that almost everyone likes, especially when the outside temperatures allow it and the summer heat subsides. The recommended amount of physical activity per day is at least 150 minutes – or one and a half hours – of moderate to vigorous intensity aerobic exercise. You may be wondering how long it takes to walk to lose at least two kilos.

This depends on our current weight, age and other factors such as gender and the level of physical activity we are currently in. Losing two pounds takes dedication and hard work. However, with the right amount of effort, it is possible to achieve this goal. The important thing is to concentrate and put all your energies into persecuting our goal.

How to lose 2 pounds while walking

If we want to lose 2 kilos by walking, we have to burn about 500 calories equal to about five hours. It is not possible to lose weight just by walking. To lose weight, you need to create a calorie deficit by burning more calories than you consume. The magic formula is: calories consumed – calories burned = calorie deficit.

For example, if you eat 2,000 calories a day and burn 2,000 calories, you will maintain your weight. On the other hand, if you eat 2000 calories a day and burn only 1500, you will create a deficit of 500 calories, which means you will lose weight. Therefore, to lose 2 pounds while walking, it is necessary to burn 500 calories more than those consumed.

By eating 2000 calories a day, we have to burn 2500 calories a day to lose two pounds a week. If you want to lose 2 kilos a week, you need to increase your daily walking by about 1 hour. The calculation goes down if we don’t want to take a week but we are content to lose weight gradually.

To understand how many calories you can lose while walking, you need to know the following factors:

  • our weight: the heavier we are, the more calories we burn;
  • the speed with which you walk: walking faster you burn more calories per minute;
  • distance traveled: the more you walk, the more calories you burn.

Ways to burn fat by walking to lose weight

In addition to burning calories, walking can help you lose fat, especially if you walk at a moderate or brisk pace. This is because walking is an aerobic exercise that uses the cardiovascular system to increase blood flow and remove fat from the body. If we want to lose weight faster by walking, we need to raise our heart rate to at least 60%.

A person weighing 80 kg has a maximum heart rate of 80 beats per minute. To know the heart rate at which you can burn fat while walking, you need to multiply your weight by 10 for men and by 9 for women. The result is the maximum heart rate. Therefore, an 80 kg person has a maximum heart rate of 80 × 10 = 800.

Heart rate while walking can be calculated by subtracting the resting heart rate from the maximum heart rate. The resting heart rate is typically 60 beats per minute for men, 50 for women. At this point, if your resting heart rate is 60 beats per minute and your maximum heart rate is 800 beats per minute, your walking heart rate will be 800 – 60 = 740 beats per minute. This is the heart rate at which you can burn fat while walking.

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About Banner Leon

Videogames entered his life in the late '80s, at the time of the first meeting with Super Mario Bros, and even today they make it a permanent part, after almost 30 years. Pros and defects: he manages to finish Super Mario Bros in less than 5 minutes but he has never finished Final Fight with a credit ... he's still trying.

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