Losing 1 kg of weight requires a calorie deficit of approximately 7,700 calories. This means that you need to burn 7,700 more calories than you consume. The number of steps required to lose 1 kg depends on various factors such as your current weight, age, sex, and how many calories you consume and expend. However, walking is a great way to burn calories and lose weight. According to the Mayo Clinic, a person should aim for a minimum of 150 minutes of moderate-intensity activity per week to lose weight. Here are some tips to help you lose weight:
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Create a calorie deficit: You must consume fewer calories than you burn each day to lose weight. A reasonable weight loss goal to start seeing health benefits is a 5-10% reduction in body weight over a 6-month time frame. Most people can achieve this goal by reducing their total calorie intake to somewhere in the range of 1,000-1,600 calories per day.
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Eat a healthy diet: Eating varied, colorful, and nutritionally dense foods is essential for weight loss. Healthful meals and snacks should form the foundation of your diet. A simple way to create a meal plan is to make sure that each meal consists of 50% fruit and vegetables, 25% whole grains, and 25% protein. Total fiber intake should be....
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Engage in regular physical activity and exercise: Regular exercise is vital for both physical and mental health. Increasing the frequency of physical activity in a disciplined and purposeful way is often crucial for successful weight loss. Walking is a great way to burn calories and lose weight. One hour of moderate-intensity activity per day, such as brisk walking, is ideal. If one hour per day is not possible, aim for a minimum of 150 minutes every week.
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Avoid unhealthy eating habits: Eating few or no meals at home and opting for high-fat, calorie-dense foods can promote overweight.
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Be patient: Losing weight takes time and effort. Experts recommend a weight loss of 1-3 pounds (0.45-1.36 kg) per week, or about 1% of your body weight.
