Woman walking

How Many Steps Does It Take to Lose a Pound per Week?

Getting regular exercise is one of the best things you can do to be healthy and improve your wellbeing. But really how many steps does it takes to lose 1lbs.? 

I remember when I was in nursing school I would always take the stairs to the 3rd floor and park far away from the school so I could get an extra couple of steps. I wanted yo get to the magic number. And to be honest sometimes is doable but others not so much.

How many steps do you need to take to lose 1lb per week?

According to the U.S. Department of Health and Human Services, adults need at least 150 minutes of moderate-intensity physical activity and should do muscle-strengthening exercises on 2 or more days each week. Regular exercise has numerous health benefits and it can also help you to lose weight.

The President’s Council on Sports, Fitness & Nutrition also recommends a minimum of 150 minutes per week of moderate aerobic activity and also recommends 300 minutes per week if you want to lose weight. This moderate aerobic activity can be in the form of daily walking.

According to Livestrong.com, in order to lose 1 pound you need 10,000 steps which equal to exercising strenuously for 30 minutes or walking five miles per day. If you do this, you’ll be burning an additional 2,000 to 3,500 calories per week. Since one pound of fat is equal to 3,500 calories, you’ll be losing 1lb of fat per week.

So, How I get 10,000 steps in to lose 1 pound?

Walking five miles a day can seem tough. The key is to start slow.

Start by figuring out how many steps you are already taking per day. Acquire a pedometer for this purpose. It measures the number of steps you take and is comfortable to wear.

Most people walk 2,000 to 2,000 steps per day. Say you find that you are walking roughly 3,000 steps per day, this means you have to fit in another 7,000 steps per day. You simply can’t do that in one go.

It’s better to gradually add additional steps. To begin with, set a goal to walk 4,000 steps a day for the first week. If you cope with this amount, you can add another 1,000 steps per week until you’ve reached 10,000 steps per day.

Keep in mind that you don’t have to do the walking all in one go, you can spread it over the day – a 15-minute walk in the morning and then another one in the afternoon. If you are taking your dog for a walk now, make it a longer walk.

A fun way to get to your goal for the day is to set yourself goals to reach throughout the day – 3,000 steps before teatime; 5,000 steps by lunchtime.

Walking fast vs walking slowly

Does it matter whether you are walking fast or slowly in your attempt to get to 10,000 steps and lose weight?

Well, all you really need is that your heart rate is elevated over your resting heart rate so that your body expends more energy than it is used to.

Your heart rate max is the absolute highest your heart rate can physically be during exercise. A simple formula to calculate that is to subtract your age from 220. So if you are a 30-year-old man, your predicted maximum heart rate is 190.

According to Livestrong.com, the high-intensity exercise burns mostly carbohydrates as fuel, whereas lower intensity exercise uses fat as a primary source of fuel. So, if you walk at a slow rate, you will burn fat and you will lose weight. 

Research has also shown that by walking more slowly, obese individuals can burn more calories per mile.

How does walking for weight loss benefit to your health?

Walking is a weight-bearing exercise. Apart from helping you to lose weight, regular walking also has the following health benefits:

  • increased heart and lung function
  • reduced risk of heart disease and stroke
  • strengthened immune system
  • improvement in conditions like high blood pressure, high blood sugar levels, high cholesterol
  • reduction of joint and muscular pain or stiffness
  • stronger bones and better balance
  • increased energy levels
  • toned and stronger muscles 
  • improved fitness

How to get 10000 steps faster, so you can lose the 1lbs?
Apart from going for a walk aimed at achieving your 10,000 steps, there are other ways to make sure you get to your target. Some of these you will already be familiar with.

  • Take the stairs instead of the elevator.
  • Get off the bus one stop earlier and walk the rest of the way.
  • Park your car far away from the entrance to stores or the mall.
  • Run around with your children or play ball with them.
  • Take a walk during your lunch break.
  • Take a brisk walk after dinner.
  • Get a dog if you don’t have one and take it for a walk every day.
  • Get a home treadmill if you have space for one.
  • Or get a treadmill desk.
  • Go for a walk, not for shopping, in the mall.

30 minutes of exercise vs 10,000 steps per day 

If you want to lose weight you should exercise for at least 30 minutes every day. You don’t need to reach 10,000 steps in the process. In both instances, if you keep it up, you’ll lose weight.

What are your fitness goals and how would walking help you

Getting regular exercise is one of the best things you can do to be healthy and improve your wellbeing. 

According to the U.S. Department of Health and Human Services, adults need at least 150 minutes of moderate-intensity physical activity and should do muscle-strengthening exercises on 2 or more days each week. Regular exercise has numerous health benefits and it can also help you to lose weight.

What are your fitness goals and how would walking help you?

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If you want to get more weight loss tips check these post below

How to Lose 30 lbs in 3 Months or Less

How to Detox Your Body Naturally To Lose Weight 

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