If you want to lose 10 kg , the equivalent of almost three sizes, the ideal is to combine a low-calorie diet with a physical activity that is rewarding but low-intensity, not to counteract the weight loss, but to help it.

From this point of view, walking is excellent .

Walking (but don’t take strolls: walking at a good pace and following some rules) is an EFFECTIVE way to help weight loss, burning calories and halving the time to lose weight than with a simple diet.

If you want to be so light that you can stand on these toothpicks as in the photo, read here.

HOW TO LOSE 10 KG WALKING

To lose 10 kg of weight with walking, according to this article it takes about twenty weeks , or five months. Without diets. If you added a low-calorie, non-aggressive diet, you would lose ten kg in less than three months. Below I give you an example.

• You start the first week by walking only twenty minutes a day for three / four days a week .

  For those who don’t have time to walk outside, you can alternate a walk home with a walk outside. Walking home, the so-called indoor walking, requires a treadmill.
  The treadmill is absolutely an expense: the basic models cost no less than one hundred euros, less if you find it used, but the average expense for a good treadmill is around 300 euros.
  Therefore, before shopping crazy I would recommend you to walk in the fresh air and see the benefits first. Then buy a treadmill, with the incredible advantage of turning the hours of television into a partial workout.
  Now: walking means walking at a very fast pace. To understand us even better: if you raised the pace you would practically start running. You literally have to fly.

• Then you have to increase.

  The second week, walk four times every seven days, for at least half an hour. The third five.

• From the fourth on, you have to walk 45 minutes five times a week.
  After a month and a half, 60 minutes 5 times a week, with two days of rest.

• Within two months, 60 minutes a week for six days, with one day off in the middle of the week. 

• How much does it burn?
• It depends on your starting weight. If you are very overweight, walking can cause you to lose about eight calories per minute, four or five if you are of normal weight.
  So you lose at least 250 calories in an hour if you are of normal weight, 500 if you are overweight. To intensify this weight loss and tone your arms and legs by making more effort, after the first two months you can add weight bands to the wrists and ankles. Pay attention that these calories are consumed by walking fast, as I explained earlier.
  The walking weight loss diet that I recommend is this.