Walking to Lose 20 kg

Have you ever wondered How much walking do you need to do to lose 20 kg? The answer may be simpler than it seems. Walking is one of the safest, cheapest, and most effective ways to lose weight, and best of all: it can be done at any age and in any place.

From my own experience, I started walking thinking it wouldn't make much of a difference. However, in just a few weeks, I realized that my body changes, my mood improves, and the scale starts smiling at me. And science confirms it: walking is one of the activities that most helps burn fat and improve overall health.

Why Walking Really Helps You Lose Weight

Walking speeds up metabolism and helps the body burn calories steadily, even after the exercise is over.
Furthermore, it is an activity of low impact, Ideal for those who want to lose weight without putting excessive strain on their joints.

According to recent studies, a person weighing 70 kg can burn... 250 to 400 calories per hour of walking, depending on the pace and terrain.
Does it seem like a small amount? Well, know that with regularity, this fat burning accumulates and brings real results without crazy diets.

How Much Walking to Lose 20 kg at Each Age

It's clear that metabolism changes over time. Therefore, the ideal amount of walking varies according to each person's age and pace.
Below is a practical guide to discovering what works best at each stage of life:

Between the ages of 20 and 30:

In this age group, metabolism is naturally faster, which facilitates fat burning.
Ideally, you should walk between 8,000 to 10,000 steps per day, which is equivalent to approximately one hour of activity per day.
By consistently following this routine, it's possible to eliminate up to 20 kg in approximately six months, especially when combined with a balanced diet.

Between 30 and 40 years old:

Over time, the body begins to expend less energy, even if the pace of life remains the same.
To compensate for this change, the ideal is to walk... 9,000 to 11,000 steps daily approximately 1 hour and 10 minutes to 1 hour and 20 minutes of light exercise.
In addition, including two weekly strength training sessions (such as squats or push-ups) helps keep the metabolism active.

Between the ages of 40 and 50:

During this phase, the focus should be on consistency and care for the joints.
Walking 7,000 to 9,000 steps per day, A workout lasting between 40 and 60 minutes is sufficient to keep weight under control.
A good strategy is to use rhythm intervals Walk for 3 minutes at a light pace and 2 minutes at a brisk pace in order to increase calorie expenditure.

After age 50:

The priority should be to preserve mobility and take care of cardiovascular health.
Therefore, try to walk between 6,000 to 8,000 steps daily, which corresponds to 30 to 50 minutes of activity.
At the same time, include stretching and constant hydration, as this prevents cramps and muscle fatigue.

Bonus Tip: How to Accelerate Results

Want to maximize weight loss without increasing your workout time?
Here are some practical tricks I've learned that really work:

• Use a steps tracking app. as Google Fit, Samsung Health or Strava to track progress.
• Vary the terrain Uphill climbs and uneven surfaces increase calorie expenditure.
• Avoid long breaks.Don't go more than two days without walking.
• Adjust your diet., reducing nighttime excesses and increasing water consumption.
• Sleep well, because sleep regulates hunger hormones and accelerates fat burning.

As a result, the body enters a positive cycle: more energy, more calorie expenditure, and less weight gain.

The secret lies in consistency.

Many people give up because they don't see immediate results. However, progress is a cumulative process; results appear over time.
After four weeks, you'll already notice an improvement in your breathing. After eight, your clothes will start to fit looser. And in twelve, the mirror will show what the scale confirms.

Walking is not just exercise: it's a lifestyle.
It improves circulation, reduces stress, and releases endorphins, the feel-good hormone.

Start Today

Don't wait until Monday. Put on some comfortable sneakers, put on a good playlist, and literally take the first step.
Even if it's just 10 minutes a day, the important thing is... start now.

Ultimately, each step brings you closer to a lighter, healthier, and more confident body.
And remember: losing weight is more a matter of consistency rather than haste.

And you?

How many steps are you taking per day? Have you tried using an app to track your walks? Share this article with that friend who keeps promising to start tomorrow!