“It was just a guesstimate,” says Carol Ewing Garber, Ph.D., director of the applied physiology graduate program at Teachers College, Columbia University. Many people track steps as a way to monitor their activity level. As wearable fitness trackers and phone apps for tracking steps become more popular and widely available, tracking your steps has never been easier. And tracking helps to boost activity levels, according to the statistics.
If you’re using a step counter, you can convert steps to miles and calories burned. As a rough guide, the number of steps in a mile is between 2000 and 2500 depending on your step length. As you get fitter, you’ll need to work harder to get the same weight loss results. Increasing intensity can increase calorie burn and can be a big help if you only have limited time for walking. You still need to cut out those excess calories ‘ the donuts, M&Ms, burgers, and cakes ‘ if you want to lose weight by walking. Walking is a great form of exercise, and doing so for 1 hour each day may aid in weight loss and provide other health benefits.
Walking is a great way to shed those extra pounds and improve your overall health. But how many steps should you take in order to lose 1kg a day? Let’s explore this question in more detail.
Yes, walking reduces belly fat, both subcutaneous and visceral abdominal fat. First, you’ll need to track your progress using a body measurement chart. Weight loss can be mysterious and frustrating when tracked using only a scale. In fact, the World Health Organization warns that a sedentary lifestyle could be among the 10 leading causes of death and disability in the world. This is why we now use a standing desk and walking as much as possible. Plus, there is equally scary data showing that sitting more than 8 hours a day shortens your life, no matter how active you are.
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The Science Behind Weight Loss and Walking
Weight loss occurs when you burn more calories than you consume. Walking is a form of physical activity that can help you achieve a calorie deficit, leading to weight loss. On average, burning 3,500 calories results in losing 1kg of body weight.
You’ve just gotten a new activity tracker and you’re ready to aim for 10,000 steps a day. It all depends on your present fitness level and what you want to accomplish. Again, how long it takes you to walk 10,000 steps will depend on your fitness levels and how large your stride is. That being said, on average, it takes around 1 hour 45 minutes to do 10,000 steps. When it comes to weight loss, walking speed is not the key ingredient. One study of postmenopausal women found that both slow and fast walkers were able to lose weight [1].
That’s why we recommend increasing your pace over time and walking up hills. Even for the less active folks who only walked 2 hours a week, the study showed that longevity was still improved. If you love tracking data and thrive when given specific meal recommendations daily, we highly recommend you check out the Lumen metabolism tracker. The real time nutrition recommendations based on your metabolism are effective and backed by science. In the next section, we’ll share a chart (according to your weight) that shows how your pace affects calorie burn. By sustainable, I am referring to both the environment and the activity itself.
Dr. Adams recommends using the SMART (specific, measurable, achievable, relevant, and time-bound) goals for your walking, and tracking your progress to stay focused on your health goals. The recommendation Dr. Adams gives to his clients is to simply aim to spend less time sitting. ‘Sometimes it’s not a matter of finding time to exercise, but rather finding ways to be less inactive during your workday,” he points out. These findings are based on longevity so for other health benefits, walking more can still be beneficial. Of course, going over the daily step goal is fine, so you don’t need to worry if you go over your step goal.
Determining the Number of Steps Required
The number of steps needed to lose 1kg a day can vary depending on factors such as your weight, walking pace, and intensity. However, a general rule of thumb is that it takes roughly 10,000 steps to burn 500 calories. Therefore, to lose 1kg a day through walking alone, you would need to aim for around 200,000 steps.
Frequently Asked Questions
- Q: Is it safe to walk so many steps in a day?
- A: It’s important to listen to your body and gradually increase your step count to avoid injury.
- Q: Can diet also play a role in weight loss?
- A: Yes, combining walking with a healthy diet can enhance your weight loss efforts.
Overall, while walking is an excellent form of exercise, it may not be realistic or sustainable to aim for losing 1kg a day through walking alone. It’s essential to set achievable goals and focus on creating a healthy lifestyle that includes a balanced diet and regular physical activity. Remember, slow and steady progress is key to long-term weight loss success.
