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Getting in 10,000 steps can help you lose a pound a week.
Strapping a pedometer to your waist makes you more accountable to your exercise program and also helps you learn how to incorporate physical activity throughout your entire day. Making the effort to get a certain number of steps in every day will support your weight loss efforts because you'll significantly increase the number of calories you burn. How many steps you need every day depends on the rate at which you'd like to lose weight as well as the nutritional decisions you make.
Calories Burned Walking
Walking regularly will mean you'll increase how many calories you burn every week. How many calories you burn from walking depends on your body weight and the pace at which you walk. However, according to the American Council on Exercise, a person who gets in 10,000 steps per day will burn about 3,500 calories per week. With a mile taking approximately 2,000 steps to complete, to reach 10,000 steps, you'd need to walk a total of five miles per day.
Losing Weight with Walking
If walking is going to help you lose weight, you've got to walk enough so you're burning more calories than you consume. Every time you create a 3,500 caloric deficit, you've lost a pound of fat. Therefore, you have the opportunity to lose a pound of fat every week by getting in 10,000 steps per day. If you were to walk 5,000 steps per day, you could set yourself up for losing half a pound per week. Even 2,500 steps per day will help you lose weight, just at a slower rate. You'd set yourself up to lose a total of a quarter pound of fat per week.
Don't Forget Nutrition
The only way your walking efforts will lead to weight loss is if you make responsible food and drink decisions. How many calories you take in will impact whether you can create a caloric deficit. You could quickly cancel out the calories you've burned from your steps by consuming one high-calorie meal. MayoClinic.com recommends lowering your calorie intake by eating a greater percentage of plant-based foods and whole grains. In addition, limit your alcohol and soda intake, as they provide only empty calories.
Tips for Getting in More Steps
Walking five miles per day to get in 10,000 steps may seem overwhelming and unrealistic, but you can quickly increase the number of steps by making adjustments to your daily life. A brisk 10-minute walk will allow you to get in about 1,000 steps, so by starting your day with a 60-minute walk, you can immediately get in 6,000 steps. To get in additional steps throughout the day, park farther from the door to your office, get up and walk to a colleague to talk instead of sending an email or make phone calls while walking around the neighborhood.