Data from nine studies in which individuals used pedometers to track how much they walked and how it affected their weight reveals that when you attach a pedometer to your waist, you lose 1 lb. every 10 weeks, as reported in a 2008 "Washington Post" article. On average, study participants walked 1 to 2 miles a day, or 2,000 to 4,000 steps, and the longer they stayed in the program, the more weight they lost. Although it isn't clear why the pedometers made a difference, knowing that a $5 tool works might be all the motivation you need.
Step 1
Select a pedometer. All you need is something to count your steps for you. But you'll find pedometers ranging from $5 to more than $30. The most expensive ones count calories burned, give your heart rate and convert your steps to miles or kilometers.
Step 2
Measure your stride length and program it into your pedometer. Walk 10 feet counting how many steps it takes. Divide the total by 10 and the result is how many feet long your stride is. Follow the owner's manual to enter your step length into your pedometer.
Step 3
Set your goal. You need to burn 3,500 calories to lose 1 lb. of fat. If you eat 2,000 calories daily and want to lose 1 lb. in 10 days, for example, every day you need to burn 2,350 calories. Only by burning more calories than you take in do you lose weight. In general, someone who weighs 160 lbs. uses 100 calories for every mile she walks. But you won't need to walk long enough to burn 2,350 calories every day. Your body continuously uses calories, even if all you do is eat and sleep. Tally the calories you've already burned and will burn that day performing other tasks to know how many steps you have to a walk.
Step 4
Use a log to keep track of your progress. Use a notebook or a file in your computer. Write down your overall goal in three forms: the weight you want to lose, the calories you want to burn and how many steps you have to walk to reach your goal. In the same journal, write your daily and weekly desired outcomes. Especially if your overall goal is high --- to lose 150 lbs. --- start with small easy-to-reach results for your days and weeks. Document all your steps toward your final objective. Update it to reflect your progress. After you've lost 5 lbs., change your goal to "lose 145 lbs." It will feel good.
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