How Many Steps Should You Take To Lose Fat? (HIT THIS NUMBER!)
Summary
TLDRWalking is an underrated yet effective way to burn fat and manage weight. The video discusses how walking, compared to other forms of cardio, helps burn calories without triggering excessive appetite or fatigue. Increasing step counts to 8,000 or 10,000 steps daily can significantly boost fat loss and long-term weight management. Simple habits like post-meal walks, drinking more water, and short activities can help achieve this. For optimal results, pairing walking with proper nutrition and weight training is key to success. Tracking steps via a pedometer is also recommended.
Takeaways
- 🚶♂️ Walking is an effective and underrated form of activity for fat loss, helping to burn calories without exhausting the body.
- 💪 The speaker found walking to be more sustainable and less appetite-inducing compared to other forms of cardio like fake cardio and circuit training.
- 🌍 Walking can be done anywhere, making it an accessible form of exercise for increasing daily step count.
- 🔢 The common goal of 10,000 steps per day originated as a marketing tool but has since been supported by research for its health and fat loss benefits.
- ⚖️ Hitting around 8,000 steps a day translates to meeting public health recommendations for moderate physical activity.
- 📉 Increasing daily step counts from 6,000 to 10,000 steps can help burn extra calories and lead to an estimated 1-2 pounds of fat loss per month, if diet remains the same.
- 📊 Research shows that adding 2,000-3,000 steps per day, like brisk walking, can result in significant fat loss compared to a diet-only approach.
- 📈 A sedentary lifestyle with fewer than 5,000 steps a day can reduce daily calorie expenditure by 700, leading to weight gain if eating habits aren't adjusted.
- 🧠 Increasing step count also helps with better appetite control and energy balance, improving overall weight management.
- 📱 Tracking steps with a pedometer or phone app increases motivation and accountability, making it easier to achieve daily step goals.
Q & A
What are the benefits of walking as a form of cardio compared to other forms?
-Walking is an effective, low-impact form of cardio that burns calories without over-stressing the body or spiking appetite, unlike other forms of cardio. It can be done anywhere, making it accessible and easy to incorporate into daily life.
Where did the idea of taking 10,000 steps a day originate?
-The concept of 10,000 steps a day originated as a marketing tool for early pedometers in Japan. However, research now supports that aiming for 10,000 steps can be effective for fat loss and long-term weight management.
How does walking 10,000 steps a day help with fat loss?
-Walking 10,000 steps a day helps increase calorie expenditure, which can lead to fat loss over time. An average person burns approximately 60 calories per 1,000 steps, so increasing step count can help create a calorie deficit necessary for fat loss.
How many extra calories are burned by increasing steps from 6,000 to 10,000 per day?
-If a person currently walks 6,000 steps and increases to 10,000 steps per day, they can burn an additional 240 calories daily (60 calories per 1,000 steps), potentially leading to about 2 pounds of fat loss per month.
What was the result of the 2017 study on walking and fat loss?
-A 2017 study showed that individuals who followed a low-calorie diet and added brisk walking lost 3 pounds more fat than those who only followed the diet. This emphasizes the importance of adding walking to a fat loss routine.
What happens when someone significantly reduces their step count?
-When active individuals reduce their step count to below 5,000 steps a day, they may burn around 700 fewer calories per day, leading to weight gain if they don’t adjust their calorie intake accordingly.
What are some easy ways to increase your daily step count?
-You can increase your daily steps by taking a 10-minute walk after each meal, walking while brushing your teeth, drinking more water to trigger frequent bathroom trips, and setting small habits like walking around your home more often.
How many extra steps can be added by incorporating small daily habits?
-By tying walking into daily habits like post-meal walks, bathroom trips, and walking while brushing your teeth, you can easily add an extra 4,500 steps per day, which can increase calorie expenditure by 270 calories daily.
Why is tracking your steps beneficial for fat loss?
-Tracking your steps helps you stay motivated and accountable, ensuring you meet your daily step goals. This consistent activity promotes fat loss by increasing calorie expenditure and supporting long-term weight management.
Should walking be combined with other types of exercises and nutrition plans?
-Yes, for optimal fat loss results, walking should be combined with a balanced nutrition plan and strength training. This combination accelerates fat loss and builds a sustainable foundation for long-term success.
Outlines
🚶♂️ The Power of Walking for Fat Loss
Walking is an underrated yet highly effective method for fat loss. The speaker shares personal experiences, explaining how walking helped burn calories without overexerting the body or increasing appetite, unlike other cardio exercises. Walking can be done anywhere and can significantly boost daily calorie burn. The 10,000-step benchmark, while initially a marketing strategy, has been supported by research. It’s suggested as a goal for overall health and long-term fat management, though individual needs vary based on diet and current activity levels. The speaker discusses calorie expenditure calculations, illustrating how increasing step counts can lead to notable fat loss.
🏃♀️ Benefits of Active Lifestyles and Appetite Control
Physical activity, such as walking, not only burns calories but also helps regulate appetite and food intake. Active individuals naturally maintain better control over their hunger, further aiding in fat loss. The speaker encourages setting realistic step goals (8,000–10,000 steps daily) and integrating movement into daily routines to increase activity levels without overwhelming oneself. Small habits, such as walking after meals or during other daily activities, can lead to a significant increase in steps and help maintain calorie balance for sustainable fat loss.
Mindmap
Keywords
💡Walking
💡10,000 steps
💡Calorie expenditure
💡Fat loss
💡Calorie deficit
💡Sedentary lifestyle
💡Metabolism
💡Pedometer
💡Appetite control
💡Brisk walking
Highlights
Walking is an effective yet underrated form of activity for burning fat.
The speaker has tried various fat loss methods like HIIT and circuit training but found walking to be the most sustainable.
Walking doesn't destroy the body or trigger appetite increases like other cardio methods do.
10,000 steps a day was initially a marketing tool for pedometers, but research now supports its effectiveness for fat loss.
Aiming for 8,000 steps daily is recommended to meet the public health goal of 30 minutes of moderate physical activity.
For weight loss, increasing steps to 10,000 per day can help with both fat loss and long-term weight management.
For an average 180-pound person, every 1,000 steps burns about 60 calories.
Increasing from 6,000 to 8,000 steps per day can lead to an extra pound of fat loss per month, while 10,000 steps can burn two pounds.
A 2017 study found that those who added 25 minutes of walking a day lost 3 pounds more fat over 12 weeks than a non-walking group.
Research also shows that when active people reduce their steps to below 5,000, they burn 700 fewer calories and gain weight.
Walking after each meal for 10 minutes can add 3,500 steps daily, making 10,000 steps easier to achieve.
Other habits like walking while brushing teeth or drinking more water can further increase daily steps.
Simple changes, like using the farthest washroom or doing jumping jacks in hallways, can add up to 4,500 steps.
Tracking steps with a pedometer or smartphone can provide motivation and accountability.
Walking not only helps burn calories but also positively impacts appetite control and long-term fat loss.
Transcripts
walking is hands-down one of the most
effective yet underrated forms of
activity that you can do to burn off fat
I mean just speaking from my own
experience I personally tried it all for
fat loss fake cardio steady-state cardio
circuit training everything what I found
is that by simply doing the majority of
my cardio in the form of walking and
just even again more steps every day was
by far the easiest and most effective
way for me to consistently burn more
calories and lean down without leaving
my body destroyed and without sparking
my appetite like the other forms of
cardio would do not only that though but
the beauty belt walking is that it can
literally be done anywhere and as you
see later on in this video drastically
increasing your step count can easily be
done even in the comfort of your own
home by just implementing a few simple
tips but before we dive into that let's
first attempt to answer how many steps
you should be taken to lose fat in the
first place and typically the number
that pops into most people's heads is
10,000 steps a day as usually used as
the ideal benchmark to aim for but this
idea of 10,000 steps a day was actually
just simply a marketing tool that was
used for the sales of the first
developed pedometers in Japan it
actually didn't have any scientific
backing behind it at that time but
research now shows that actually does
have some validity to it for instance in
order to hit the public health
recommendation of getting in 30 minutes
of moderate physical activity a day it's
been shown that this translates to
roughly 8,000 steps a day and in terms
of weight loss when we again convert
activity recommendations to steps it's
been shown that bumping your steps up to
around 10,000 steps per day is most
effective for not only losing fat but
also keeping that fat off in the long
term meaning that 10,000 steps a day
seems to actually be a good general
number to strive for in terms of overall
health and long-term weight management
however with that being said for fat
loss the truth is that the ideal number
of steps for you and what's going to
enable you to drop that and stay lean
ultimately depends on your diet and
where your average step count is right
now for example without going over it in
depth and boring you
the math when you crunch the numbers
you'll find that an average 180 pound
individual can expect to burn roughly 60
calories per thousand steps when walking
at a moderate pace so if you're
currently maintaining your weight with
an average step count of let's say 6,000
steps a day then for every 1,000
additional steps you took per day you'd
be able to bump up your calorie
expenditure by around 60 calories and
given that there's roughly 3,500
calories in a pound of fat if you kept
your diet and everything else the same
then by simply going from 6,000 steps a
day to 8,000 steps a day you
theoretically be able to burn off an
extra pound of fat a month just by
making that subtle change and going from
6,000 steps a day to 10,000 steps a day
you theoretically be able to double that
and burn off an extra two pounds of fat
a month and research is actually in line
with us for instance 1 2017 paper from a
journal of nutrition randomly assigned
subjects to either just a low-calorie
diet or the same low-calorie diet plus
brisk walking the walking consisted of a
total of 3 hours have added walking per
week or in other words and added 25
minutes of walking a day which would
equate to roughly 2,000 to 3,000 added
steps per day after 12 weeks the walking
group lost around 3 pounds more fat than
the non walking group which doesn't
sound like much but it's such an easy
thing to implement into your routine
they can both kick start and
considerably speed up the fat loss
process for you whoever just keep in
mind guys that this does go both ways
because research has shown that when
lean active individuals who were likely
taking an excess of 10,000 steps a day
we're then transitioned into a more
sedentary lifestyle of below 5,000 steps
a day they ended up burning roughly 700
calories less per day as a result and
since the subjects did not adjust their
diet for this and instead just ate as
much as they were previously when they
were more active they obviously began to
gain significantly more weight with most
of that weight being stored as fat
it's simply indicating that's a number
of steps that you take per day is a lot
more powerful in terms of our body
composition that we perceive it to be
and therefore should be closely
- not only kickstart and speed up the
fat loss process but to also keep that
fat off once we've lost it so to sum all
the previous points up for you here's
what I recommend if you're currently not
very active at the moment and struggling
to lean down then set a realistic goal
number of steps you can hit every day in
order to help create and maintain a
calorie deficit while ensuring that you
don't then compensate by simply eating
more as you do so and aiming for at
least 8000 or even 10,000 steps a day
are honestly good targets to aim for if
you're currently below that not only for
increase in the calories you burn every
day but also because research has shown
that active individuals who burn more
calories throughout the day whether it
be from walking or any other exercise
are able to better control their
appetite and food intake due to various
physiological changes that start to
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 burn and can start
to affect the calories inside of the
equation which can therefore speed up
your fat loss process to an even greater
degree
now although 10,000 or even 8000 steps a
day for many of you may seem daunting
and out of reach especially if you're at
home most of the day or just sitting at
the office as you're about to see this
really isn't the case and has made so
much easier by simply tying it into
existing habits that are already part of
your daily routine
for example after every one of your
meals for the day so let's say breakfast
lunch and dinner make it a habit to go
for a 10 minute walk immediately after
this alone if done for three meals a day
will add on average a whopping 3,500
steps to your step count then tying it
into another one of your habits which
you hopefully do everyday rather than
checking yourself out in the mirror is
you brush your teeth walk around the
house
assuming that you brush your teeth twice
a day for roughly two minutes at a time
this alone can increase your step count
by around 400 steps next keep yourself
well hydrated and drink more water
throughout the day I personally take
more trips to the washroom than probably
anyone I know and assuming it's not a
bladder
it's because I drink a ton of water but
this also helps me get my steps in
because I'm frequently having to get up
off my chair to use a washroom and when
I do I always make it habit to go to the
furthest least convenient washroom
available wherever I'm at and that may
not sound like much but with for example
three to five extra trips to the
washroom throughout the day this can
easily add up another four hundred steps
or so to your step count even if you're
just at home and lastly some of you may
end up hating me for this but we can do
is take a hallway or doorway in your
home and set a rule so that every single
time that you pass that hallway you
immediately do 20 jumping jacks assuming
that you don't forever avoid that
Holloway and pass through it let's say
five times a day that's easily another
200 steps if we assume an equivalent of
two steps per jumping jack now if you
tally all that up that's easily an
additional forty five hundred steps
added up to your step count and using
our previous assumption of roughly 60
calories burned per thousand steps
you've just managed to increase your
metabolism in your daily energy
expenditure by 270 calories a day which
would then theoretically result in an
additional half a pound of fat being
burnt per week from those changes alone
so yes while the goal of hitting
something like 10,000 steps a day may
seem intimidating and unrealistic at
first it becomes a lot easier and in
reach for you to hit when you apply the
tips I went through I would also highly
recommend that you actually purchase
some kind of pedometer or use either the
health app on iPhone or Google fit on
Android and just get into the habit of
monitoring your average steps as this
will provide a ton of motivation and
accountability to help you hit your goal
steps and as a result of implementing
all of that you'll be able to take
advantage of the often underestimated
power of walking and experience the many
Fallows benefits that it has to offer
but on that note guys just keep in mind
that for the best results these
additional steps you'll be taking me to
be paired with a solid nutrition plan
and regular weight training routine as
that really is what's gonna speed up the
process for you and set up the
foundation for your long-term success
and for an all-in-one easy to follow
program that shows you exactly
how to best combine your nutrition your
workouts and your overall activity so
that you can lean down as efficiently as
possible with science and simply head on
over to build science calm and take the
analysis quiz to discover which program
is best for you and where your body is
currently at anyways that's it for today
guys thank you so much for watching I
hope you enjoyed this one please do me a
favor and show your support by giving
the video a like leave any comment down
below as to what you'd like to see me
cover next subscriber to the channel and
turning on notifications for the channel
as well as this all really this helped
me out and I really appreciate it thank
you so much everyone and see you next
time
[Music]
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