How many steps per day to lose weight and get in shape?

How many steps per day to lose weight and get in shape ?

Nowadays, most people have a sedentary lifestyle, which poses many health risks (including premature death).

Counting the number of steps taken per day can be a good way to know how active you are.

Being more active every day has many health benefits (including weight loss), especially when combined with a balanced diet.

But how many steps a day do you need to take to improve your health or lose weight?

1- How many steps per day?

You probably have some questions about the number of steps you should take per day.

You may be wondering…

Why you must need to take about 10,000 steps every day?
How many calories do you burn when you take 10,000 steps a day?
How many steps do you need to take a day to lose weight?
Unfortunately, answering these questions is not as simple as it sounds.

For example, the caloric expenditure during a walking session depends on various factors, such as walking speed, body fat percentage, body weight or the terrain (uphill or downhill).

Physical activity can contribute significantly to reducing your waistline.

Here is a scale of the level of physical activity according to the number of steps per day:

Sedentary: Less than 5,000 steps per day
Moderately active: 7,500 to 10,000 steps per day
Very Very active: + 12,500 steps per day
We often read that 10,000 steps per day is the “magic number”. We owe this to the Japanese (I’ll come back to that in a moment).

Another reason is that 10,000 steps a day is an easy rule to apply. It amounts to at least one hour of walking per day, (more on that later).

I’ll start by reminding you that getting regular physical activity is one of the best ways to get rid of stubborn belly fat. Even walking the dog or gardening can help you burn calories.

10,000 steps a day is often the standard setting for pedometers and step counters. But the idea of walking at least 10,000 steps a day didn’t come out of the blue. It comes from a Japanese marketing campaign in the 1960s.

Does this mean I’m recommending you walk 10,000 steps a day? No, it doesn’t apply to everyone. Not all of us are walkers, and there are some people that such a number will tend to demotivate.

A 2011 study found that healthy adults take between 4,000 and 18,000 steps per day and that 10,000 steps per day is a reasonable (albeit symbolic) goal for healthy adults.

What does this mean for you? If you have a sitting job, even a modest increase in physical activity will have many benefits.

The important thing is to be more active than you have been up to now. There is no need to focus on numbers. However, there are some people who can be motivated by it. In that case, aim for 7,500 steps a day!

2- How many steps you need per day to lose weight?

Do you want to increase your number of steps per day to lose weight? It is quite possible! The first thing to do is to determine how much weight you want to lose. What is your goal?

If you want to lose a few pounds, 10,000 steps a day is a good place to start. On average, an adult burns 100 calories for every 2,000 steps. In other words, taking 10,000 steps will burn 500 calories. But that number may be slightly different depending on your walking speed, weight, body fat, gender and age.

Taking 10,000 steps each day is equivalent to about 8,000 meters (8 km). Walking faster will help you burn a few extra calories.

It is also important to know that the heavier a person is, the more calories they burn while walking. Body fat also plays a role.

People with low body fat and lots of muscle will expend more energy. So being reasonably muscular is to your advantage!

The number of calories you burn while walking also varies with age. As we age, it is normal to lose muscle mass.

In addition to walking, it is advisable to practice weight training (or another sport that requires a lot of muscle). The more muscle mass you have, the more calories you burn, both when you exercise and when you rest. The result: a slim and attractive figure!

3- The best counters to reach your goal

Are you looking for a relatively accurate way to count your steps? In that case, I recommend using a step counter or pedometer. There are pedometers in the form of watches or wristbands. These are the ideal solution for heavy walkers and runners.

Are you looking for another simple and inexpensive solution? In that case, you can download a pedometer application on your smartphone.

For the iPhone, the free StepsApp Pedometer app is perfect for keeping track of your daily step count. Do you have an Android phone? In that case, opt for the Pedometer – Step Counter & Calorie Counter app.

These applications count steps using built-in sensors. So they don’t use GPS and are not too battery-intensive.

Moreover, they count your steps automatically, even if your phone screen is locked. In short, ideal! The advantage is that you don’t have to go to the gym. All you have to do is put on your walking shoes more often

4- 7 tips to increase your number of steps per day

Tip #1: Increase gradually

If you want to travel far, you have to be careful. Setting realistic goals will help you stay motivated.

If you’re not reaching 2,000 steps a day right now, it’s important to start small. Start by taking 250-500 more steps per day. Aim for this goal for the first week.

When you are ready, add 500 steps to your daily step count each week. Repeat this process until you reach 7,500-10,000 steps per day.

Tip #2: Add intervals

You can challenge yourself to add intervals to your walking sessions. This is something I only recommend for healthy people.

To do this, run for 30 seconds, then walk for two minutes. Then run for 15 seconds, then walk for one minute. Repeat several times.

Tip #3: Spread your walking sessions throughout the day

Do three walking sessions a day (morning, afternoon and evening), each lasting 15 to 20 minutes.

By the end of the day, you will have walked for 45-60 minutes, which is quite a few steps per day!

Tip #4: Take the stairs

You’ve probably already read this tip. Now all you have to do is apply it! It will add a good number of steps to your daily total.

Avoid the elevator, leave the car at home, take the bike or get off one stop early and walk to work. This will make it easy to reach your daily step goal without having to think about it too much.

Tip #5: Walk when you’re on the phone

Whenever possible, try to take your calls somewhere you can walk back and forth.

Instead of sitting on the couch, take advantage of being on the phone to walk around a bit. It’s the perfect antidote for those phone calls you don’t want to make: at least you’ll be spending your time in a useful way!

Tip #6: Keep yourself motivated

Taking a certain number of steps per day requires discipline. Think of it as a necessary investment in your health.

Stick to a routine. This is very important if you have trouble getting motivated. You may not always have the motivation to get out of the house. Try to do it anyway and once you start walking, you will feel much better.

It will also strengthen your discipline. If you can resist the urge to give up, it won’t take long to get into the habit.

Tip #7: Remember what you eat!

If you count your steps too much, you may forget to pay attention to what you eat. This, of course, is not the goal.

If your diet doesn’t keep up, increasing your number of steps per day to lose weight is meaningless. To lose weight, diet is the number one factor.

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