Do you know how many pounds you can lose just by walking?

For long - term weight loss, of course, you have to lose 1 kilogram a week, which means you should ideally eliminate between 250 and 500 calories a day and burn between 250 and 500 calories a day through exercise.

Half a kilo is approximately 3,500 calories. To lose a kilo a week, you will have to reduce the intake of calories through diet and training by 3,500 to 7,000 calories.

To determine how many calories you need to eat a day to reach a calories deficit, you must reduce 500 calories from your daily acquisition.

According to a Harvard study, a 70 - pound [70 kg] man burns an average of about 300 calories per hour of walking if it takes about 17 minutes to walk five miles [1.5 km]. With that weight and rhythm, to lose a kilo a week, you will have to walk 90 minutes or more a day.

The best way to avoid excess pounds is to eliminate sugar from your diet because it contains many calories. You also need to reduce your meals' portions and replace processed, fatier foods with healthier foods.

In addition, it is very important to write down what you eat and what you eat, including the number of calories. Then, with the help of intelligent devices, record the calories you lost while walking.

Finally, decrease the number of calories you have lost while walking from the total calories you have received through food to see if you have achieved your daily goal of calories. The loss of 1 kilos a week will help you lose up to 4 kilos a month, and the best thing about this way of weight loss is that it is long term.

For walking to have a greater effect, it is best to do so on your climb, for example, on a mountain. So much more calories are spent.