In an attempt to lose weight, many Americans are looking for that simple and magic formula. Some count their calories on their mobile phone applications, some swear by the Weight Watchers' point system and others purchase prepared meals from various weight-loss systems that promise to deliver results. What this all boils down to is still burning more calories than you consume. By tracking your step count per day, you can ensure that you are burning an adequate amount of calories to lose or maintain your weight.
10,000 Steps Per Day
According to Shape Up America, a non-profit organization founded in 1994 to raise awareness of obesity, you have a good chance of success in managing your weight by walking 10,000 steps per day. To put things in perspective, if you are a regular office worker, you may only get somewhere between 900 to 3,000 steps a day. To reach 10,000 steps, you will have to intentionally go for a walk or run each day.
Pedometer
A pedometer is typically a digital device that clips onto your belt or fits into your pocket and tracks your step count. Some models may have features that convert your steps into distance traveled, calories burned and estimated speed but a step counter is really all you need. If you don't currently have a pedometer, you can get a good quality one for $20 to $30.
Steps Per Mile
According to the Walking Site, an average person's stride length is about 2.5 feet long. This means that it will take you about 2,000 steps to cover 1 mile; 10,000 steps is equivalent to approximately 5 miles. To know exactly how many steps it takes you to cover a mile, you can go to a local track with your pedometer and simply walk one lap around the track and multiply your step count by four to get your customized steps per mile.
Calories Burned
When it comes to calorie burning, walking and running are not created equal. If you weigh 160 pounds, you burn approximately 80 calories per mile walking at a 3.5-mile-per-hour pace compared to about 120 calories per mile jogging at 5 miles per hour. So, at 10,000 steps or 5 miles, you are burning approximately an extra 400 calories per day walking and 600 calories per day jogging. You can then create enough of an energy deficit to lose close to one pound per week, or 3,500 calories. See the resources section for more information on calories burned per hour with different activities.
Safe Progression
Once you have your pedometer, wear it and go about your normal day-to-day activities and see what your average steps per day is to begin with. Assuming your average is 3,000 steps per day, set a goal to reach 5,000 steps per day by taking an extra 20-minute walk after lunch or dinner. Once you've achieved this new goal for a few weeks, challenge yourself with a new target until you reach 10,000 steps per day. Work to maintain or exceed this for at least 6 months to truly solidify your new active lifestyle.
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