Want to know a secret to losing body fat? Walk more. Yes! I’m not kidding, it’s that simple. Walking is hands-down, one of the most effective yet underrated forms of activity that you can do to burn off fat.
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In a nutshell:
By simply doing most of your cardio in the form of walking, you have by far the easiest and most effective way you can consistently burn more calories and lose weight all the while not destroying your body which can lead to an increase in appetite unlike other forms of cardio. You also don’t need fancy equipment to do it.
What makes it even better is that you can literally do it anywhere and as you can see later on this video that increasing your step count can easily be done at the comfort of your own home.
Keep watching till the end as we have some bonus content just for you.
But before that, let’s answer the question, “How many steps should you take to effectively lose fat?”.
The number that might pop into most people’s heads is 10,000 steps a day since it started from a marketing ploy for a Japanese pedometer – device to count steps – in 1964.
It’s been a long time since that, and there’s still no “steps walked=calories burned” formula, but we now have scientific research to give us a better understanding.
In fact, in order to hit the public health recommendation of getting 30 minutes of moderate physical activity a day, studies have shown that this translates to 8,000 steps a day. If we add moderate weight loss activities, this translates to 10,000 steps a day.
Wait a minute, so the Japanese inventor was correct after all? Well, not entirely. 10,000 steps a day might be a good general number to strive for, but there are also several factors for overall health and long-term weight management.
Ultimately, it still will greatly depend on your diet and your current physique.
Research shows that on average, a 180 pound individual can expect to burn roughly 60 calories per thousand steps when walking at a moderate pace. So, for example, you are currently maintaining your weight with an average step count of 5,000. For every 1,000 additional steps you take for each day, you’d burn 60 more calories.
Given that there are 3,500 calories in a pound of fat, if you added 2,000 additional more steps per day, you are theoretically burning a pound of fat a month.
Do note that when a person who consistently took additional steps each day, who were likely taking an excess of 10,000 steps a day, transitioned to below average step count at 4,000 steps can expect to gain weight rapidly if they don’t change their diet in response to the sudden change.
In fact, research has shown that active individuals who burn more calories throughout the day whether it be from walking or any other exercise can better control their appetite and food intake because of various physiological changes that happen in the body once you become more active. Meaning, that the benefits of getting 10,000 or more steps a day go beyond just calories burned and can affect the calories inside of the equation, which can therefore speed up your weight loss to an even greater degree.
If you’re currently not very active, then it’s recommended to set a realistic goal you can hit every day in order to help create and maintain a calorie deficit while ensuring that you don’t simply eat more than you do so.
But before starting, you need to know what your average daily step count is. To do this, use a pedometer and record your daily step count for 7 days and divide it by 7. Once you know your average step count, add 1,000 – 4,000 additional steps depending on your personal goal.
Now, although 8,000 steps a day can be daunting, especially when you think about 10,000 steps a day, it seems out of reach right when you’re mostly at home or sitting in an office? Don’t fret, as we have a solution to make it easier for you.
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