Getting active is a critical part of losing weight and keeping it off long-term. But whether they're crunched for time or simply hate working up a sweat, many people find it difficult to exercise regularly. Fortunately, you can burn enough calories to lose weight without relying on traditional forms of exercise. If you can walk, you can slim down. You just need to know how many steps it takes to burn enough calories to see a difference on the scale.
Counting Steps
Walking can help you lose weight, but you have to make sure you're taking enough steps to burn a significant amount of calories. The most common recommendation for people hoping to lose weight is 10,000 steps per day, or the equivalent of five miles. Keep in mind that most people already take about 4,000 steps every day just completing simple tasks like going to the grocery store and walking the dog, according to iFit and Healthy. It might take some time to work up to 10,000 steps, but once you're regularly reaching that number, try adding another 250 to 500 steps to your goal every few days.
Choosing a Pedometer
Walking for weight loss is completely free, but you will need a pedometer. This pager-sized device clips onto your belt or waistband and counts the steps you take based on your body movements. Pedometers vary widely in price and features, but since all you really need is a step counter, a basic model will do fine. Just be sure to choose one that attaches securely to you so it won't get dropped when you sit, bend down or use the bathroom. If you want to spend more, buy a pedometer that tracks distance and calories burned in addition to the number of steps taken, although you shouldn't rely too heavily on the calorie-burn feature, since the numbers are often inaccurate.
Take More Steps
If 10,000 steps per day sounds impossible, consider how quickly the steps add up when you make small changes throughout the day. Park your car at the far end of the lot; do some window-shopping during your lunch hour; get the family out for a walk around the neighborhood after dinner; choose the stairs over the elevator; pace around when talking on the phone or waiting at the bus stop; use TV commercial breaks to walk around the house and straighten up messes and clutter; and never drive to destinations that you can reasonably walk to.
Eating Better
It's possible to lose weight just by taking more steps every day, but if you want to see the weight come off faster, pay attention to what you're eating. Cutting 250 to 500 calories from your daily menu can help you lose an additional pound every one to two weeks. Start by eliminating the junk food that adds calories without providing any nutrition, including sodas, sugary beverages, candy, chips, cookies and similar snacks. Then focus on adding more nutrient-rich foods to your meals, including plenty of whole grains, lean protein sources, fruits, vegetables and low-fat dairy.
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