How many Steps per Day to Lose Weight

How Many Steps per Day? Does Walking Help You Lose Weight

How to lose 15 pounds in a few months without lifting weights or going on a hunger strike?

The answer is simpler than you think: Start walking!

It’s possible to lose weight simply by walking. Walking is a form of exercise that is easy as well as safe to execute, and almost everyone can do it.

This article will explain how walking can help you lose weight without going to the gym or following a diet plan.

 

How to Start Walking for Weight Loss

Walking comes naturally to us, we do not need any special skills or equipment for this. It can be the ideal exercise to lose extra pounds if you know how to do it effectively. Walking is a safe form of exercise and dong it is fun too.

In addition, people find it comfortable in sticking to walking for long terms, and this is what makes a lot of difference in the results.

The first step is to know your current activity level. If you are newbie, then slowly start to include more walking in to your daily routine. For the intermediate ones, you need to include walking for extended amount of time in your routine for burning more calories.

You can also burn more calories by opting to walk faster, climbing stairs, or on an inclined road. Any kind of elevation burns like twice as much as calories burnt during walking.

For next level, you can think about adding extra resistance to the walking routine.

You can achieve this by adding weights to your arms or ankles. This will also help you in toning muscles. Lifting weights, doing Pilates, or using strength bank can also help in toning your body. Walking helps in building and toning muscles in your legs, buttocks and hips. It also improves endurance and strength of these muscles, which indirectly lets you achieve more of your goal without feeling tired.

Before you start walking, you should shop for a good quality of walking shoes. The main purpose of these shoes is to provide support for your feet, knees, hips, and spine. Walking shoes also offer flexibility, which is normally absent in other types of shoes.


Investing in a good quality pair will ensure that you are free from any kind of pain or blisters along with the immense comfort it provides. Because of this, you will be able to walk more easily for longer durations. While buying make sure that the shoes fit properly with some space for the toes to wiggle. You should always wear socks alongside for added protection.

Does walking help you lose weight and how many steps per day should you take?

Tips for Walking:

  • Always stretch your muscles before you go for a walk and after coming back. This prevents from any injury to muscles and improves flexibility.
  • Stand straight with hips aligned to the upper body. Hunching or bending at hips will develop a bad posture. Walking in good posture helps in breathing and stay away from putting stress on back, shoulders, or neck.
  • Look straight ahead rather than looking at ground or your feet. Keeping chin up will help your neck stay in comfortable position.
  • Keep your arms relaxed while walking. If you want to swing your arms, then keep the elbows at 90 degrees to your sides and counter movement with legs. Swing arms naturally to add intensity to your walk.
  • Try to activate your abs by pulling belly button in to the spine.

 

How Many Steps per Day to Lose Weight?

Taking 10,000 steps is equivalent to 30 minutes of intense exercise or walking for five miles in a day.  Completing these steps each day burns around 2000 to 3500 calories weekly.

How Much Weight Can You Lose By Walking?

The weight you can lose by walking depends on your current body weight, walking intensity and pace.

3500 calories mean one pound of body fat. So depending on your workout intensity and weight, you can nearly lose around 1lb/week just by walking 10,000 steps each day.

Your goal of steps can vary according to situations. A beginner or someone who is returning to exercise after an injury should always start slow to avoid any kind of injury. Start with merely adding 500 steps each day to your goal. You can complete your quota of steps even by taking a walk during your lunch break or walking down the market for shopping.

Once you get used to walking exercise, then include brisk walking or walking faster to burn few more calories. Increase your time gradually till you get comfortable with at least half an hour walk per day.

 

How to Track Your Steps?

Tracking your steps is an important factor in successful weight loss plan. If you are aiming for those 10000 steps per day you definitely need some way to count your steps. You can download an app for your smartphone or buy a wearable activity tracker. The newer fitness tracker models like Polar A370 and Garmin Vivosport even record your heart rate and give you other valuable information on how to achieve your weight loss goal.


Walking for Weight Loss

Weight loss depends on a simple rule: Burn more calories than you eat every day. Walking is a great exercise, but the results depend on the distance and intensity of your walk. The longer and more vigorous you walk, the more calories you will be able to burn, which helps you to lose weight.

Just remember that overdoing any kind of exercise can cause injuries and soreness in muscles. So balance out your routine comfortably, and gradually make it more intense. Seek guidance from a medical professional before starting any kind of weight loss regimen. You need to stick to the routine even after you lose some of your pounds. It is necessary to keep going to maintain your weight.

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