How many steps a day will help me lose weight? 

Most experts say that 10,000 steps a day can help you stay healthy, but when it comes to losing weight there are other factors, too – such as calorie consumption and how fast you walk. The benefits of walking are endless, and one in all them is weight loss.

We’ve spoken to three knowledgeable fitness experts to give you a detailed guide on how you can walk the right number of steps a day to burn those calories and lose weight. So, pull on your exercise-suitable footwear (we have some suggestions if you’re looking for the best women’s walking shoes), and let’s get started.

THE BENEFITS OF WALKING

Whether you’re going for a quick stroll with the dog, or for a long country walk, there are numerous benefits, says Beachbody On Demandcoach Idalis Velazquez. “Walking can improve your mood, circulation and support your joints. As well as helping you burn calories and lose weight, walking will also help you sleep better at night. Plus, it can help lower your blood sugar, boost immune function and also energy.”

In fact, a study from Harvard University showed that 75 minutes of brisk walking every week could prolong your life by almost two years. The NHS recommends we should be active for 150 minutes a week. So, adding walking to your weekly exercise regime gives you an opportunity to complete this goal with ease.

HOW MANY STEPS A DAY WILL BURN CALORIES?

While it may sound a lot, 10,000 steps a day is a great guideline for how many steps you should be walking. But it’s really about what’s right for your body.

Idalis says it’s also dependent on factors. This includes your weight, the intensity of your walking and how long it takes you. WhileOpenfittrainer Alasdair Fitz-Desorgher says losing weight is all a matter of calories in vs calories out. “For sustainable weight loss, you want to be burning about 300 more calories more than you consume each day.”

On average to lose a pound of body fat, you would need to burn around 3,500 calories a week. Calculations, based on an average body weight, shows 10,000 steps a day is sufficient enough to help you burn 3,500 calories. However, you can use calculations and fitness devices to make it more personal to you.

HOW MANY STEPS A DAY AM I ACTUALLY WALKING?

There are formulas used by experts to work out exactly how many steps you need to take to burn x-amount of calories, based on your weight, step pace and level of intensity – it can get a little complex, so try a helpful online calculator.

Know how many steps you need to take each day for optimum fitness? Then one of the best ways to track your steps and weight loss is with one of the best fitness trackers. These allow you to input your weight, track your calories and also feature other functions such as heart rate monitors. You can track how many steps a day works for you – whether that’s 10,000 steps a day or more.

HOW TO INCREASE THE INTENSITY OF YOUR WALKING

If you’re not burning enough calories when you walk, there’s always ways to increase the burn. Some are as easy as investing in Nordic walking poles. Idalis recommends hills: “Walking uphill will increase your heart rate and your muscle activation. You will be burning more calories as well as strengthening your glutes, core, hamstrings and calves.”

Sam Gregory, cofounder of F45 Stratford, say that  “Walk 30 seconds slowly, then 30 seconds fast, then carry this on for 20 minutes or half an hour. This will make a massive difference to the amount of calories you burn.”

TRICKS TO STAY MOTIVATED

The right type of walking shoes or good trainers will also help your motivation. If your old pair of walking shoes have seen better days, then invest in a new pair. However, make sure they have a snug fit so they don’t end up rubbing your feet as you walk.

Still working from home and don’t have a daily commute to help you get your steps in? Then it’s a great idea to use your lunch time for your daily walk.Play some music or a podcast and you’ll be racking up those steps in no time.

Alasdair also recommends “picking somewhere interesting or scenic to walk, so you can become absorbed in the enjoyment of it, rather than just thinking of it as exercise.”

How many steps to enhance your fitness level? 

   To improve your fitness level, you would like to grasp what number steps you’re presently averaging in a very day. I recommends getting a measuring device (and you don’t want a dear one) to check what number steps you’re taking. you'll be able to additionally use your sensible phone, as most have integral step counters. 

Then, set a goal for five hundred to a thousand steps above your current average. I suggests you work on maintaining this slight increase for per week or 2 (or even more) till you’ve well tailored to the modification. Then build another slight increase and repeat the method till you’re obtaining around ten thousand steps per day. 

 If your current activity level and step count ar on the low finish (under five,thousand), you will need to begin by adding 250 to five hundred steps per day. the primary week, target increasing your step count by 250 daily (or each different day).

  Once this feels manageable, add five hundred steps daily till you systematically hit ten thousand, steps per day. you'll be able to then conceive to reside this level or keep adding steps daily to maneuver your step count into the active class. 

 You can additionally challenge yourself by adding intervals to your walking. 

Personal trainer Manning Sumner provides these 2 examples for adding intervals:

1. run thirty seconds followed by 2 minutes of walking.

2. run fifteen seconds followed by one minute of walking .

Tips to assist you incorporate additional walking into your day

 Now that you just apprehend the quantity of steps you would like in a very day to fulfill your goal, it’s time to urge moving. counting on your modus vivendi and accessible time, I says there ar many approaches you'll be able to fancy incorporating additional walking into your day.

  Here ar some artistic ways that to extend your daily step count: 

  Build in a daily walk. If you've got the time/desire, walking for 30-60 minutes daily ought to place you at intervals placing distance of your step goal. 

Take mini-walks. Divide your day into 3 elements (morning, afternoon, and evening) and arrange to taking a ten to 15-minute walk at every one of these times. By the top of the day, you may have met the counseled 30-minutes of exercise and clocked some serious steps. 

Talk nose to nose. instead of instant-messaging or emailing with coworkers, get on your feet and walk to their desks. 

Go the incorrect method. Use a toilet any removed from your workplace simply to up your count. 

Go the additional mile. Consciously opt to walk a small amount any whenever you've got the choice throughout the day. for instance, park at the highest of the parking garage at work and walk all the way down to your building. Skip fighting over an in depth spot at the food market and park any back; all those steps count! 

Skip the magazines within the lounge. Walk whereas watching for appointments rather than sitting within the lounge.

 Take the steps. Yes, this can be doubtless the foremost widespread tip once it involves obtaining additional steps, however this one comes with a twist. Once you get to the ground or level you’re heading to, gyrate and return down, then repeat the method.

 Walk and speak. Whenever doable, try and take your phone calls in places wherever you'll be able to walk or pace back and forth whereas talking. This even works for conferences. 

Walk throughout your kids’ activities. If you've got that  your kid play sports or participate in associate activity that you just got to be gift for, walk throughout their practices or events rather than sitting and looking at.

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