Category: Weight Loss

Exact Steps You Need to Take to Lose Weight?

Published:13 Feb, 2017     By: Salan Khalkho     3 min read

If you are currently covering 8,000 steps with your existing routine and daily habits, which is helping you maintain your present weight, you will have to increase the number of steps to lose weight.


steps to lose weight

Despite of all the gadgets around geared towards helping people lose their weight, old fashion walking still turns out to be the best option when it comes to drop those extra pounds.

lose weight by walking

Lose your weight through walking

If you are one of those people looking at losing your weight through walking, I would recommend you get yourself pedometer to boosts your chances of success. Pedometer is an inexpensive tool and will take you long way in helping you to gauge your efforts by letting you know how many miles you have actually walked in a day and how many more you need to walk in order to lose your weight.

Extra miles to drop weight

Extra miles you need to cover to drop weight

How do you exactly know how many miles you need to cover in order drop extra pounds? You can find this by first calculating how many miles you are covering currently. Obviously you will have to start covering more steps or distance each day in order to see measurable difference on the scale. Like for example if you are currently covering 8,000 steps with your existing routine and daily habits, which is helping you maintain your present weight, you will have to increase the number of steps to lose weight.

    Calories burnt per mile

    Calories burnt per mile

    There are roughly 1,500 steps in the average person's mile. A person roughly burns around 100 calories each time he walks a mile. So you commit to walking 4,500 steps in addition to steps that you are already walking, you would end up burning extra 300 calories a day.

    Weekly calorie deficit

    Weekly calorie deficit

    If you maintain this schedule for a week, you will create a weekly deficit of 2100 calories. To lose one pound, you need to burn 3500 calories. That translates to roughly 9000 cal burned or approximately 2.6 pounds lost. Maintain this up for a year and you will easily lose over 31 pounds.

    Calories you will burn per hour
    Training Speed Calories per pound per hour
    Slower (run 11:00/mile) 4
    Average (9:30/mile) 5
    Faster (7:00/mile) 6

    Strength training and weight loss

    Strength training and weight loss

    It is important for people working to lose their weight to make sure they also do some sort of strength training. Many people believe that strength training will make them bulky and so they should wait unless they lose the extra weight before they begin to work to tone their body.

      extremely essential to strength train to lose weight

      Taking too long to fetch low hanging fruits

      Unfortunately the fact is that the longer you avoid strength training, the longer you are putting off easier weight loss and maintenance. It is extremely essential to strength train to lose weight, to keep your metabolism active and your body healthy. It is also important that you spend time to cool down and stretch when you finish each walk. Walking is an excellent and healthy way to get fit and lose weight.



      Important Note: Medical and health related information given in this article is not a substitute for professional medical advice. This article is intended for general informational purposes only and is not a substitute for professional medical advice. If you think you may have a medical emergency, call your doctor immediately. Always seek the advice of your doctor before starting or changing treatment.



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