Can you lose weight by walking 10 thousand steps every day? In fact, there is no absolute answer, depending on how you go.
The most important thing to lose weight is to achieve enough calorie consumption. If you just walk slowly, you don't even sweat a few drops. You walk at noon in the morning and at night, and you accumulate 10,000 steps a day, not to mention 10,000 steps, that is, you walk 20,000 steps. You can't lose weight in a short time, but it may have some effects after a long time, but it is certainly not obvious and it is difficult to lose weight, because it has not achieved the effect of burning fat effectively at all.
When a friend around me first wanted to walk to lose weight, he walked to and from work for 30 minutes every day and then took the bus. After a 30-minute walk, I persisted for 1 month and lost a little weight. Finally, he was so angry that he ate and drank for a week and gained 2 Jin. There are many people who walk very frequently to lose weight, just like our friends, just like my friends. At the end of the day, they did walk a lot, but they didn't lose much by half a catty.
Because we consume less calories when walking compared with many sports, walking slowly has less effect on calorie consumption. People who lose weight must control their diet in addition to exercise. If you don't control the calorie intake in your diet, even if you sweat on the treadmill for two hours and eat several cokes after running, the energy you go out will almost come back, or even more. Running in vain doesn't count, and it will increase.
But this is not to say that walking can't lose weight. Long-term brisk walking can really lose weight, and it can also improve the function of respiratory and cardiovascular system, which is very good for improving our metabolism.
However, if you want to lose weight by walking, you must master the following principles:
Of course, if you can learn to walk like that, let alone lose weight, maybe you will lose weight!
Teacher Xin talks about fitness.
Walking 10,000 steps every day may not be able to lose weight, but also consider the following situations.
First of all, I always say: Do you have any fat or weight to lose? This problem is very common among women. Because of the love of beauty, almost no woman will say that she is "thin enough" and will consciously or unconsciously "lose weight". Then some people who are already below normal weight have little fat, and the intensity of walking will hardly lead to a continuous decline in weight or body fat.
Second, 10,000 steps are only quantity, and the quality of walking is more critical. Let's take women for example. They can go shopping for a day and walk more than 10 thousand steps without feeling tired. Why? Because they are walking in a "saving" mode at this time, their physical consumption is very low at this time. Therefore, if these 10,000 steps are accumulated by daily work and walking, then the digestion of energy is actually very small. Although most of it is provided by lipolysis, the amount is not enough. So if you want to lose weight, you have to walk a little tired, break the body's saving mode and increase the consumption of walking.
Third, the coordination of diet. Exercise promotes digestion. If you don't control your diet, the consumption of exercise will be supplemented immediately, and even in many cases it will be "not worth the loss." Therefore, if you want to lose weight, you must cooperate with diet and exercise, otherwise it will be difficult, or even more and more.
Ten thousand steps, if you walk or run seriously, is 7~ 1 1 km (the walking stride will be shorter and the running stride will be longer), and the time is about 1~ 1.5 hours. Sticking to it every day, combined with diet, will definitely achieve the effect of losing weight-provided it is worthwhile. My assistant just didn't lose weight. He gained more than 5 kg after running for a year.
Many "cheats" of losing weight may mention one thing.
"You can lose weight by walking 10000 steps every day."
So here comes the question
Mobile phone WeChat campaign 10000 steps a day.
Even people with more than 20,000 steps.
Have you lost weight?
The answer is of course: no!
There is no denying that some people can really lose weight by walking more than 10000 steps every day, but why can't some people just lose weight? Let's see the truth!
The principle of losing weight is that consumption is greater than intake, so many people think that accumulating 10000 steps every day consumes a lot of calories, which can completely consume the calories ingested by the body, but the facts tell us that this is a wrong idea.
Adults consume about 2000 calories a day, but their daily metabolism can only consume about 1800 calories, and the remaining 200 calories need to be consumed through exercise.
Let's look at a set of data:
Walking 10000 steps every day can consume about 300 calories, but some snacks we usually eat casually during the day can easily exceed this amount.
The 300-calorie food is:
55g potato chips
Puffed bread 135g
Popcorn 79 grams
Grape 435g
Donuts 105g
Bubble tea 500ml
If you don't eat snacks at ordinary times, you won't consume too many calories except for your normal diet. In fact, it's still a question of the wrong method.
The average number of steps accumulated by normal adults every day is about 6500, and the intensity is not high. It can basically be done by walking the dog while shopping. If you think it's that simple, you're wrong.
This is about to mention the tips of taking this 10000 step.
One of the reasons why it is useless is that walking 10000 steps does not meet the requirements of sports. Walking to lose weight is actually related to the intensity and speed of exercise.
So how can we get thinner?
Speed standard
According to the research of professional institutions, the average person's walking speed is 4km/h, and only by accelerating to more than 6km/h can good weight loss be achieved.
Speeding up can not only play the role of exercise, but also strengthen the heart and lung function, which can reduce the risk of diabetes, cardiovascular disease and some cancers.
time standard
In order to achieve the effect of losing weight, at least 3 4 times a week, more than 45 minutes a day, and the best walking distance is 5 10 km. If you just take a casual and unplanned walk, you may only stay at the level of exercise.
Posture standard
Walking and running should also pay attention to posture, and good posture can achieve better sports effect.
Lift your head and swing your arms.
When walking, hold your head up and chest out, and at the same time increase the swing of your arms, so that your chest can be expanded and keep your best posture.
Loose shoulders and tight waist
Relax your shoulders, don't shrug your shoulders, consciously tuck in your abdomen and lift your hips, and straighten your spine, which has obvious effects on shaping your waist.
Breathing pattern
It is recommended that when inhaling, the chest expands and the abdomen slowly bulges; When exhaling, deliberately let the abdomen contract. This way of breathing can exercise abdominal muscles and take in more oxygen.
Of course, some people will ask, "I have to walk for an hour before I go home every time I finish my supper." Why haven't I lost weight yet? " In the face of such soul torture, I can only tell you to hold your legs and keep your mouth shut!
If combined with diet control, 10,000 steps a day can really lose weight!
Using walking to lose weight is not only easy to operate, but also easy to stick to when brushing friends. The joy of winning the championship is the greatest reward!
The World Health Organization once defined walking as "the best exercise". Long-term persistence can not only improve body shape, but also optimize healthy life.
Does walking 10 thousand steps help to lose weight? In terms of exercise intensity, walking 10,000 steps is obviously lower than classic aerobic exercises such as running, swimming and skipping rope, and the shaping effect is not as good as muscle strength training such as push-ups and squats.
Walking 10 thousand steps consumes about 300 calories, while losing one kilogram of weight requires 7700 calories! If calculated according to this formula, it will take more than 20 days to lose one kilogram (on the premise of the same diet). Think about it carefully, do you think the effect is too slow?
It usually takes about an hour to walk 10 thousand steps. It's really not cost-effective to spend so much time doing inefficient exercise to lose weight.
Moreover, walking for a long time puts great pressure on knee joints, ligaments, tendons and other lower limb tissues, which is not suitable for everyone.
Therefore, I suggest that under the premise of controlling diet, we should change the way of exercise and fitness to achieve efficient weight loss.
The principle of diet is to pay attention to natural lightness, avoid junk food and deep-processed food, take high-quality natural food as energy source, and use light cooking methods with less oil and salt.
In sports and fitness, you can take short-term brisk walking or jogging and interval training, such as brisk walking and jogging 10 minutes for 3-5 rounds. Muscle strength resistance training is essential, such as flat support, squat, push-ups and so on. And work and rest are combined step by step.
No matter how to lose weight, ensuring health is the most fundamental foundation. Find your own way, and you will succeed!
Walking 10,000 steps to lose weight is not as effective as other aerobic exercises, but keeping exercising every day, even a short walk, is good for the human body.
The essence of losing weight is that you consume less calories than you consume. Reducing calorie intake depends on diet control and increasing calorie consumption depends on exercise.
Aerobic exercise is the most effective way to burn calories. This kind of exercise often needs to increase the heart rate to a certain extent, in order to better achieve the consumption effect. This does not mean that aerobic exercise with a lower heart rate is futile. A recent scientific study shows that even if the heart rate is not up to standard, short-term aerobic exercise can achieve the purpose of increasing cardiopulmonary function and losing weight. There is also related research reality, even if aerobic exercise does not reach the time standard of more than half an hour, it will bring healthy and positive effects to the human body.
Take ten thousand steps every day. If this number of steps excludes daily walking, it is actually a long exercise. But at the same time, it also brings a problem: such long-distance walking, without paying attention to the methods, is easy to bring knee joint injury. Therefore, it is suggested that a variety of aerobic exercises should be interspersed, and special sports shoes should be worn during exercise, paying attention to cushioning.
Finally, I want to say that losing weight is not a day's work, so we must stick to it for a long time. As mentioned above, intensity and time are the key to aerobic exercise, but it does not mean that it is useless if it is not up to standard. Long-term high-intensity aerobic exercise may bring trouble to patients in the early stage of weight loss and it is easy to give up. At this time, you can start from the level you can accept and gradually improve to the standard level, with good results. Step by step and stick to it every day is much better than occasional large-scale exercise, fishing for three days and drying the net for two days.
You can really lose weight!
Five years ago, I weighed 92.5 kilograms. After walking for five years, I now weigh 8 1.5 kg, and basically walk 10,000 steps every day. Of course, my weight is still overweight, height 1 m 73, and the standard weight should be about 7 1 kg. I think I can basically reach the standard weight after three years.
My own experience is that if you want to lose weight, you have to walk fast and slowly, which simply won't work. I can basically walk about 6000 steps in less than an hour, and at one go. About four or five times a week, and basically do not control diet. I used to eat, and I still eat. Besides, I definitely didn't walk to lose weight. I have been walking for five years, and my spirit has obviously improved.
I walk, I am healthy, I am happy [come on]
My suggestion is that instead of walking 10 thousand steps, it is better to jog 10 km!
1, jog at your most comfortable speed, too slow to breathe too much, as long as you are not tired;
2. Jog for at least 40 minutes at a time. You can run 5 to 8 kilometers normally during this time;
When we are exercising, we mainly consume glycogen in the first half hour and fat in half an hour, so we must run for more than 40 minutes to lose weight.
At first, you can't run for 40 minutes at a time. You can set yourself 10, 20, 30, 40, so that you can proceed step by step.
I used to jog to drive a few friends to run, and basically I could see the effect in a week. It was a very good way to lose weight. In fact, why is jogging, which I emphasize here, slow? Exercise is divided into aerobic and anaerobic. Anaerobic mainly aims at strength training, while aerobic aims at reducing fat and improving cardiopulmonary function, so jogging is the main way, that is, aerobic running.
If you run too fast and breathe unevenly, you will be out of breath and get tired easily. At this time, the body will consume glycogen first, not fat, so this is also the reason why many people run to lose weight because they are too tired.
To sum up, it is jogging, running at a comfortable speed for 40 minutes at a time! Weight loss effect, effective in a week, a month will definitely give you a big surprise!
You may not be able to lose weight. In this way, many people can walk 10 thousand steps every day, but no one will lose weight. In fact, the condition of losing weight is not to achieve what kind of exercise, but to achieve that the intake of calories is less than the consumption of calories. In fact, 10,000 steps only increase the calorie consumption, and there is no guarantee that the calorie intake can really be lower than the calorie consumption. Therefore, in terms of weight loss, it may be more limited to control the total calorie intake and manage your own little glutton.
In fact, the trump card of losing weight is to control diet. The calories consumed by exercise are limited, let alone walking. Jogging for half an hour consumes only about 200 calories, while jogging for an hour only consumes 500 calories. It is better to eat a bag of instant noodles, not to mention taking 10,000 steps. Even if you take 10,000 steps in a row, you will consume 200~300 calories, but in fact you don't consume many calories. Besides, the total number of steps we take every day is very good-10,000 steps, stop-and-go, stop-and-go, even if we don't commute long distances, go to the toilet and eat out, there are two or three thousand steps. 7,000 steps a day recommended by everyone in the health circle, in fact, it is best to complete it once, so that the exercise effect is more obvious. Although exercise consumes few calories, it is a good assistant to lose weight. Exercise can improve physical fitness and increase basal metabolic energy consumption, which accounts for the largest part of total energy consumption.
Maybe many friends have found out and want to run more to increase calorie consumption. They even insist on walking to and from work for weeks, a month or two, and they insist on walking for an hour after dinner. In the end, if you don't lose weight, you may rebound a few pounds. In fact, the diet may increase after exercise, because the energy consumption of basic metabolism increases, so it is the best choice to give yourself a complete diet plan, control the total calorie intake and maintain proper exercise. If you don't control calorie intake and do planned exercise, the effect of losing weight is not obvious. Maybe it will stay the same for a while, and we will be disheartened and return to the previous diet mode, and the result will be in vain.
Strenuous exercise and a lot of exercise may not help. Intense exercise can easily make us eat more glucose (not necessarily fat, of course), which will greatly increase our appetite. We often treat ourselves to eat a lot after exercise, and as a result, we consume more calories, which completely offsets the exercise, so after a period of time, we will find that we have not changed significantly. Therefore, while increasing the amount of exercise, we must pay attention to controlling the amount of food, and it is best not to change it. In fact, it is enough to exercise for 3 to 5 days a week, and exercise for about an hour at a time. Doing more aerobic exercise can accelerate fat metabolism.
Generally speaking, walking 10000 steps can consume about 240-300 calories. 10000 steps may seem like a lot, but many of them include the steps of getting up, pouring water and going to the toilet. The amount of exercise in these steps is too low, and the calories consumed are almost negligible!
If you want to lose weight by walking, you have certain requirements on speed and duration. What we call fast walking to lose weight is based on special walking outside the normal steps. Walking for more than 30 minutes can achieve the goal of losing weight and keeping healthy.
If you want to lose weight by walking, you need to meet five conditions.
1 Go faster.
Take a person weighing 60kg as an example, the calories consumed by walking at different speeds are different.
Walking at a speed of 3.2k/h can consume 150 calories per hour; Walking at a speed of 4.8km/h can consume 198 calories per hour; Walking at a speed of 5.6km/h can consume 228 calories per hour.
Generally speaking, walking at a speed of 6km/h or 6000 steps/hour for 30-45 minutes can meet the basic weight loss requirements!
Correct walking posture is very important.
The correct walking posture should be to hold your head high, relax your shoulders slightly, tighten your hips, land your heels first, straighten your knees, look forward and retract your chin slightly. Walking in this posture can mobilize more muscles and lose weight better.
If you want to achieve better weight loss effect, you can subconsciously increase the amplitude of arm swinging back and forth when walking; You can also walk with your legs lifted high, so that you can exercise the muscles of your legs and waist and abdomen at the same time; You can also increase your body weight, carry a backpack and put two bottles of water in the bag to increase your calorie consumption.
3 abdominal breathing, get rid of a small belly.
Previously, a doctor in Japan shared a very popular diet. After walking for three months, he lost 10 Jin of meat and 17 cm of waist circumference. This method is to use abdominal breathing. When walking, you can "shrink your stomach" and "straighten your stomach", and cooperate with the breathing rhythm of "sucking and spitting", so that your stomach bulges when inhaling and contracts when exhaling.
It has been tried that walking in this way can also promote intestinal peristalsis and reduce constipation when losing weight.
4 Combine with other sports.
Although walking can lose weight, after all, there is not much exercise. If you want to get better exercise effect, you'd better add some strength training. For example, after walking for a period of time, do a few push-ups, squats, and jump together. And then continue to walk to form a cycle, consuming more calories!
Pay attention to diet when walking to lose weight.
Any weight loss is eating seven points and practicing three points. You only walk and don't control your diet. The best result is just to become a healthy fat man.
Walking to lose weight is convenient and easy, and it is indeed a good way to lose weight. As long as you persist, it is still necessary!
Go right, yes! Not if you go wrong!
How to go right? It is best to walk 10,000 steps continuously at a speed of 5 kilometers per hour, without interruption, and it is best to sweat a little. Or walk twice, at least half an hour each time, and it is better to sweat a little. However, whether you walk down once or twice, you must control your diet at the original amount (it is best to walk half an hour after meals), and you must not increase your food intake because of increasing exercise. This will not cause harm to the body, but also achieve the purpose of losing weight through exercise.
That kind of walking with a pedometer or mobile phone has no regularity, time, speed and intensity. It counts the total number of steps needed to speak every day to 10,000, and does not control diet. It's a complete lie, it can't achieve the purpose of exercise, nor can it achieve the purpose of losing weight at all. It is wrong to take 10 thousand steps to lose weight like this.