I was curious about how many steps it takes to lose a pound. After looking it up I found that roughly 10,000 steps equals 5 miles with the basis that on average a persons strides equal about 2000 steps per 1 mile. At about 150 lbs a person burns about 500 calories per 5 miles walked.
To lose 1 pound a person must use 3500 calories more than they take in. It sounds like a lot but if you don’t change your diet at all that 150 lb person could walk 5 miles per day, 7 days a week to use those 3500 calories. This calculates to 1 pound lost per week.
In addition, if a person ate 500 less calories a day and walked 5 miles a day that same 150 lbs person could lose 2 lbs a week.
It’s never easy to lose weight but some common problems with this particular regime do have solutions.
1) Walking 5 miles a day requires anywhere from 1 1/2 to 2 hours of time.
Solution – The idea is to walk 10,000 EXTRA steps or 5 extra miles per day. There is no need to do it all at once.
Most of us don’t have this kind of time to set aside. Not to mention 5 miles on a treadmill can get boring even if the TV is in front of you. Pick up a cheap pedometer, clip it on and wear it a few days to see what you average daily without changing your routine. After a few days start adding extra steps by parking farther from your entrances, taking stairs instead of elevators, walking to a colleagues office instead of emailing and taking sometime to walk at lunch or on breaks instead of surf the net.
Once you’ve added these extra steps figure out how many extra steps you still need and find the time to hop on a treadmill or take an after dinner walk to make up the difference.
2) Cutting out 500 calories sounds drastic.
Solution – We’ve all got little diet changes we could make to be both healthier and save ourselves calories. Just don’t deprive yourself or else you’ll binge instead of maintaining your willpower when you do indulge a little.
8 oz. of soda or fruit juice equals on average 120 calories. Only four 8 oz. serving or 32 oz. of sugary drinks need to be cut in order to save those extra 500 calories. Switch to diet drinks or even better, water when you’re thirsty.
1 medium sized bagel has about 300 calories and if you add 2 oz of cream cheese it’s an extra 200 calories, equaling our 500 calories.
Fast food meals average 1000 calories each so eating at home or bagging your lunch could save both calories and pennies.
3) NO one’s willpower or bodily nature is perfect or predictable enough to guarantee a set amount of weight loss in a concrete amount of time.
Solution – Do not call your human nature of imperfection a mistake or an excuse to quit.
If you’re losing 2 lbs a week, it’s “only” 5 weeks to lose 10 pounds, right? But it’s never that easy so don’t beat yourself up if miss your goal. In fact, even if you do meet your 5 mile goal and calorie goal but aren’t losing 2 lbs a week don’t freak out on yourself.
The number on the scale may not change but your clothes will wear different and your body will feel different after a couple weeks.
People who are more critical of themselves and focus on the negative, such as mistakes they make or the results they aren’t seeing are more likely to give up trying.
Think of it this way: If I quit all together because I had dessert last night or because I didn’t take the stairs this morning then I’ll definitely be back at the starting line. However, if I get back on track after taking that break I’m sure to keep moving toward my goal.
Set Realistic, Attainable Goals
The whole idea is for the goal to be take 10,000 extra steps a day, or eat 500 less calories a day, or even both. Do not set a concrete time concentrated goals such as 20 pounds in 10 weeks because the minute one of your days or weeks is off you’re going to stress yourself out of even trying to move forward.
Other then setting realistic goals the only other advice I can give on walking more and eating less is do it for you, not because you think you should look different or someone says you should. We can only give 100% or better when we want to, otherwise the lack of desire will sabotage us before we get started.
Besides, I’m not a doctor and the closest I have ever been was when I was a Certified Nurses Assistant. I did these calculations based on reading I’ve done. The solutions are advice I use for myself when trying to bounce back from the holiday weight gain or prepare for a big event I want to look great for. I advise anyone interested in losing a large amount of weight to consult their doctors and be careful following any advice they may receive online regarding health and weight loss.