A pound of fat represents around 3500 calories. If you were running a daily surplus of 100 calories, this would represent a weight gain of nearly a pound a month. Moving from 5000 to 10000 steps is probably going to halt this gain, but you are unlikely to see large scale weight loss unless you tackle the intake side of things as well.
Weight loss is basically about calories in versus calories out. So if you want to see any significant weight loss, it's probably easier to tackle it through moderate changes to all three of watching your intake, increasing your daily non-exercise activity (eg. 10,000 steps) and adding in some exercise, than in making drastic changes to just one aspect.
I average over 10,000 steps a day above planned exercise and it does not help me lose weight. However, my husband averages about 4,000. If he were to up his movement to average 10,000 it would likely make a difference over time if everything else stayed the same.
Fitness Minutes: (301,468)
7/2/14 3:52 P
When it comes to losing weight, what matters most is what we eat. Good nutrition and portion control are what take the weight off and keep it off. Exercise is what keeps a person fit. What you do for exercise depends on what your fitness goals are.
What do YOU hope to achieve by walking 10,000 steps per day ? Are you trying to increase your endurance or just trying to be a bit more active ? If you're trying to be a bit more active, walking is a great way to start a regular exercise routine.
How far do you currently walk ? 10,000 steps is roughly equivalent to a 5 mile walk. If you're not used to walking 5 miles a day, that may be too much to start with. You might want to start with a 30 minute walk. Don't worry about how far you can walk in that time. See how you feel. Cardiologists will tell you that taking a 30 minute brisk walk each day can reduce a person's risk for heart disease by 30%. So, if you want to reduce your risk for heart disease, taking a daily walk will help towards that goal.
What changes could you see if you were to walk 5 miles a day ? You could see a reduction in weight IF you were to combine your walks with a healthy diet. You could also see an increase in endurance. You might notice you sleep a bit better. You might notice a decrease in colds or flus. A regular walking routine has been linked to an improved immune system.
I walk everywhere. I love walking, but it's not the only thing I do for exercise. I also do some regular strength training. I like yoga. I run when I'm not injured. Walking is part of my healthy routine.
I know there are a lot of factors as far as what you eat, etc. But if you walk 10,000 steps is that enough for an average person to start losing weight or should they be taking more steps? For anyone that has a fitbit or has tracked with a pedometer, what changes have you seen? How many steps were you averaging before you started to lose?