Walking 10,000 Steps Daily for Weight Loss | Azra Khan Nutritionist

Are you Walking 10,000 Steps Daily for Weight Loss?

Losing weight is difficult for anyone – you must first get your mind in the correct place and be mentally prepared. It can be even more challenging for new mothers, since you are suddenly responsible for a whole new person, your home, and your family. This may cause you to put losing weight back on your priority list, but there is one thing you can do to lose weight- “Walking for weight loss” is simple, free, and you can do it with your kid. It’s as simple as walking 10,000 steps every day.

walking for weight loss by azra khan

Why should you walk 10,000 steps per day for good health?

10,000 steps per day is a common step goal, but how many miles are 10,000 steps and why are so many people using it as their daily step goal? While 10,000 steps aren’t required to reap all of the health advantages of walking, doing so on a daily basis will ensure that you achieve, if not exceed, your recommended daily exercise objectives. To determine whether 10,000 steps is ideal for you, you must first understand why it is such a popular target and whether it is appropriate for you.

We’ll go through how many miles (or kilometres) 10,000 steps will take, how long it might take, and how many calories you’ll burn. You’ll also get some straightforward advice on how to achieve your 10,000-step goal.

What is the maximum amount of weight I could lose?

Walking 10,000 steps every day for a week will burn an additional 3,500 calories. And burning 3,500 calories every week burns half a kilogramme of fat, so if you combine your waking habit with a healthy and sensible diet, you may easily lose 500g to 1kg per week. This weight loss is healthful, long-term, and simple, and it will assist you in maintaining your weight.

In general, you should aim for a calorie deficit of 700-800 calories per day to ensure that your weight loss is long-term. Reduce your daily calorie consumption to roughly 1,700 or 1,800 if you normally consume 2,000.This calorie shortfall will probably go unnoticed, but combined with the 500 calories you’ll expend walking every day, it’s a great method to lose weight.

How long does a 10,000-step walk take?

It will take you roughly 100 minutes to walk 10,000 steps at a moderate intensity (brisk walking). That’s roughly an hour and a half and a half. A quick pace is around 3 miles per hour (5kph). You can run a mile in 20 minutes or a kilometre in 12 minutes using this method.

Because you’ll be taking other steps in your regular life, you won’t need to spend as much time each day to reach your 10k step goal. You can walk 2.5 miles (4 kilometres) in 50 minutes to receive 5,000 additional steps, or 1.5 miles (2.4 kilometres) in 30 minutes to get 3,000 additional steps. That may be sufficient to meet your step target.

If you work in a physically demanding job, you may naturally walk 10,000 steps (or more) throughout the day. People are increasingly working at sedentary desk occupations, which may necessitate a little more effort. Try getting up and moving for 2-5 minutes per hour if you work at a desk job. These short walking breaks not only assist to reverse the health effects of extended sitting, but they also aid to improve your mood.They can, however, get you some little groups of steps that build up quickly.

You don’t have to do all of these steps in one sitting. Consider breaking up your walking time into smaller chunks or sneaking in a few extra steps here and there. Another wonderful advice is to get up a little earlier in the morning and do some exercise before you start your day!

How many calories are burned by 10,000 steps?

A daily walk of 10,000 steps burns roughly 500 calories. This works out to 3,500 calories each week. A large blended coffee beverage, on the other hand, contains roughly 500 calories, so keep in mind that you may easily eat (or drink) over two hours’ worth of walking in a minute.

The number of calories you burn is determined by a number of factors, including your weight, gender, and walking speed.

How many walking 10,000 steps aid weight loss?

Many people walk to lose weight, maintain their current weight, or reduce body fat. A pound of fat is equal to 3,500 calories expended. That means you can lose a pound of body fat by burning 3,500 calories more than you ingest. Keep in mind that you’ll need to burn roughly 3,500 calories more than you consume in order to lose weight. This means that compensating for those calories burned by consuming more calories can sabotage your weight loss efforts.

You can certainly walk to lose weight as part of a healthy lifestyle. Getting active has a slew of other health benefits, so go for a walk!

What’s the point of 10,000 steps?

Why is 10,000 steps such a significant fitness target to begin with? Walking is a low-impact activity that doesn’t require any special equipment or a gym membership.

If you walk on a regular basis, you can lower your risk of developing the following health problems.

  • Obesity
  • Heart disease
  • Diabetes
  • Depression
  • High blood pressure

Setting a goal to walk 10,000 steps or walking 30-60 minutes a day are both great approaches to increase your physical activity. They both accomplish the same purpose in the end, and striving for 10,000 steps is a terrific approach to ensure you meet your weekly walking goal of 150 or 300 minutes.

That’s why, aside from being a motivating number, 10,000 steps is a crucial step target to achieve optimum health benefits.

Quick strategies for getting to 10,000 steps per day

This is the point at which you take action. Now that you know what to expect from walking 10,000 steps and why it’s important, here are some recommendations to help you achieve your goal. Even if 10,000 steps is too many for you right now, with the appropriate plan and determination, you can work your way up to a greater step target (even 10,000).

These suggestions can assist you in getting more steps and reaping more health advantages.

●     Walk with music

●     Take your dog with you

●     Wear comfortable shoes

●     Prepare for the elements

●     Stay hydrated

●     Have snacks on hand

●     Walk (almost) every day

  •    Bring a Friend

  •    Walk instead of transportation/driving

 

When it comes to weight loss, we believe that being in a calorie deficit is the most crucial factor to consider.

That said, it can be quite difficult for the typical person to accurately assess their problems and track their progress using precise calorie figures.

One of the advantages of working with a weight loss coach is that we can assist you throughout the process. We not only give the essential accountability to help you keep to your goals, but we also have the experience to help you focus on the things you need to do to get there.

Water fasting has several advantages, but you don’t have to fast for a long time to reap those advantages. Short-term intermittent fasting can help you improve your health in a variety of ways, and we have a lot of information on the subject.

I’ve practised intermittent fasting for a long time and am a firm believer in it.

For the time being, that’s all I have. Please share this article with your friends and family if you enjoyed it.

Nutritionst Azra Khan

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