An expert warns that simply walking 10,000 steps daily may not lead to weight loss unless you also change your diet.
Many people believe that walking 10,000 steps a day is the key to losing weight and staying healthy.
This idea has become popular over the years, especially as more people lead sedentary lifestyles.
However, health experts are now saying that just counting steps may not be enough.
There’s something else you need to consider for effective weight loss.
The origin of the 10,000 steps rule
The advice to walk 10,000 steps daily did not come from health professionals.
Instead, it originated from a marketing campaign in Japan for the Tokyo Olympics in 1964.
A company created the first pedometer and named it “manpo-kei,” which means “10,000-step meter.”
This catchy name helped popularize the idea of walking 10,000 steps as a fitness goal.
While this marketing strategy was clever, it might not be the best guideline for everyone.
Research shows that walking is beneficial, but the number of steps needed can vary from person to person.
Health benefits of walking
Studies have shown that increasing your step count can lead to better health.
For instance, research published in the JAMA Internal Medicine Journal found that older adults who walked more had lower mortality rates.
However, Harvard Medical School suggests that women may see health benefits plateau at around 7,500 steps.
This means that hitting the full 10,000 steps isn’t necessary for everyone.
Recent findings highlight that the pace at which you walk is just as important as the number of steps you take.
Dr. Elroy Aguiar points out that aiming for a walking speed of 100 steps per minute can enhance the health benefits of walking.
This is a moderate pace that many people naturally achieve when walking briskly.
If you want even greater benefits, consider walking at a faster pace of about 130 steps per minute.
This higher intensity can help you burn more calories and improve your overall fitness.
The expert suggests that diet plays a crucial role in losing weight.
Even if someone walks 10,000 steps every day, they may not lose weight if they consume unhealthy foods.
Eating too many calories can counteract the benefits of walking.
For example, if a person walks and burns 300 calories but then eats a piece of cake that has 400 calories, they will not lose weight.
Therefore, a balanced diet is essential for weight loss.
Nutritionists emphasize the importance of eating healthy foods.
This includes fruits, vegetables, whole grains, and lean proteins. These foods provide essential nutrients and help people feel full.
They also help manage cravings and reduce the desire to eat unhealthy snacks.
The expert suggests that individuals looking to lose weight should focus on portion control and choosing nutritious options over high-calorie foods.
Combining walking with a healthy diet can lead to better weight loss results.
Walking helps improve cardiovascular health, strengthens muscles, and boosts mood. It also can be a great way to relieve stress.
However, to make the most of walking for weight loss, it is important to incorporate dietary changes as well.
Many people find it helpful to plan their meals and snacks ahead of time. This can help them make healthier choices and avoid unhealthy temptations.
Meal prepping is a popular method where individuals prepare their meals for the week in advance.
This way, they can easily grab healthy options when they are busy or tired.
In addition to walking and eating well, strength training is another important aspect of a healthy lifestyle.
Building muscle can help increase metabolism, making it easier to lose weight.
Adding strength exercises two to three times a week can complement the benefits of walking. These exercises can include bodyweight workouts, resistance bands, or weights.
It is also essential to stay hydrated while walking and throughout the day. Drinking enough water helps with digestion and can prevent overeating.
Sometimes, people mistake thirst for hunger, leading them to eat when they only need a drink.