22 Feb , 14:24
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To lose one kilogram of fat tissue, the body needs to create a deficit of approximately 7,700 kilocalories — that's exactly how much energy is contained in one kilogram of fat.
As reported by TUT.AZ citing Gazeta.Ru, Russian physician and chief sports medicine specialist Shalva Tsurtsumia revealed the unexpected arithmetic of weight loss: it turns out that the path to minus one kilogram on the scale is measured in nearly two hundred thousand steps.
According to the specialist's calculations, each step costs the body approximately 0.04 kilocalories, although the exact figure varies depending on weight, height, walking speed, and route characteristics. A person weighing 60 kilograms burns 30–35 kilocalories per thousand steps, while at 80 kilograms — already 40–45. For an average person weighing 70 kilograms, the coveted deficit of 7,700 kilocalories will require covering 190,000–200,000 steps — and that's almost 140 kilometers on foot!
In terms of daily practice: to lose one kilogram per month exclusively through walking, you'll need to add 6,000–7,000 additional steps to your regular routine every day.
However, the doctor warns: during walking, the body expends not only fat but also glycogen — carbohydrate reserves in the muscles. And with a significant calorie deficit, metabolism can treacherously slow down.
Tsurtsumia provided a vivid example from everyday life: a single éclair with approximately 350 kilocalories will require "redemption" in the form of 9,000–10,000 steps. The conclusion is obvious: sometimes it's wiser to resist temptation than to work it off with kilometers afterward.
At the same time, the expert emphasized: the popular norm of 10,000 steps daily is excellent prevention against a sedentary lifestyle and a reliable way to maintain health. However, treating a pedometer as a precise calculator for burning kilograms would be a mistake. Effective weight loss is built on a smart combination of balanced nutrition and physical activity.
