Adults step is about 0.5 meters, 10,000 steps is roughly equivalent to walking 5 kilometers, like we used to run in college, in the soccer stadium will have to run 12.5 laps.

Can you lose weight by taking 10,000 steps a day?

In fact, there is no absolute answer, depending on how you walk.

The main thing to lose weight is to achieve enough calorie consumption. If you just walk slowly, not even a few drops of sweat, and is a day divided into morning, noon and night walk, 10,000 steps is such a day cumulative down, not to mention walk 10,000 steps, is to walk 20,000 not, a short period of time is basically not down, a long time may be a little bit of the effect, but certainly not obvious, and it is difficult to reduce down, because this is simply not achieve the effect of effective combustion of fat.

I have a friend around me just started to want to walk to lose weight, every day to and from work are walking for 30 minutes before taking the car, and then walk for 30 minutes after dinner, insisted on 1 month, the weight of a little bit of a reduction, and finally gas he ate and drank a week, and the results of the fat 2 pounds. Like our usual circle of friends card particularly frequent walking to lose weight, there are many like my friend, a day down indeed cumulative walk a lot of road, but half a pound did not lose a large number.

Because we walk to consume calories is relatively fewer than many sports, which is then slow like walking on the role of calorie consumption is even more minimal, and like the weight loss people in addition to exercise to consume calories, the diet must be restrained, if the diet does not control the calorie intake, even if you run on the treadmill in a sweaty run for more than two hours, after running a few cups of Coke down, out of energy is almost back, but not the same. Out of the energy is almost back, or even back more, white running is not counted, increased weight is possible.

But this is not to say that walking can not lose weight, long-term adherence to fast walking can indeed lose weight, but also improve the respiratory as well as cardiovascular system function, to improve the metabolism of our body are very good role.

However, to achieve weight loss by walking, we must grasp the following principles:

Of course, if you can learn to walk the same walking pattern, not to mention weight loss, it may be a storm of thin!

The teacher of the heart talk about fitness.

Walking 10,000 steps a day does not necessarily mean that you can lose weight, but also consider the following circumstances.

First, and I often say: you have no fat or weight that can be reduced. This problem is more common among women, because of the love of beauty, almost no woman will say that they are "already thin enough", will be conscious of not intuitive "weight loss". Then some of the people who are already under normal weight, fat is not much, walking this intensity will not lead to weight or body fat continue to decline.

Secondly, 10,000 steps is only a quantity, the quality of walking is more critical. The first step is to make sure that you have the right amount of time to walk, and that you have the right amount of time to do so. Because at this time they are to "save" mode in walking, at this time the body's consumption is very low. Therefore, if the 10,000 steps are daily labor, walking and accumulated, then the digestion of energy is actually very little, although most of the fat decomposition to provide, but the amount is not enough. So to achieve the effect of weight loss, you have to be tired to walk, break the body's saving mode, so that the consumption of walking is big.

Third, the cooperation of diet. Exercise will promote digestion, if the diet is not controlled, exercise consumed immediately be supplemented back, and even many times will "lose more than gain". Therefore, in order to lose weight, we must diet and exercise with, otherwise it will be very difficult, and will even lose more and more fat.

10,000 steps, if you are serious about walking, or running, that is, 7 to 11 kilometers (walking stride will be shorter, run up stride will be larger), with the time will be in 1 to 1.5 hours or so, every day to adhere to, coupled with dietary cooperation, can certainly achieve the effect of weight loss - the premise is that there is a reduction. My assistant is not to reduce, running a year also gained more than 5 pounds.

A lot of weight loss "secret" may be mentioned a little

"Walking 10,000 steps a day can lose weight"

Then the problem

Every day cell phone WeChat movement 10,000 steps

Or even 20,000 steps or more people

Did they all lose weight?

The answer, of course, is no!

It is undeniable that some people walk more than 10,000 steps a day does thin, but why some people just can not thin down? Take a look at this truth!

The principle of weight loss is to consume more than intake, so many people will think that the daily cumulative walk 10,000 steps to consume a lot of calories, completely able to consume the body's intake of calories, but the facts tell us that this is the wrong idea.

Adults consume about 2,000 calories a day, and the daily metabolism can only consume about 1,800 calories, the remaining 200 calories need to be consumed through exercise.

Here we look at a set of data:

10,000 steps a day can consume about 300 calories, and usually we eat a snack during the day easily more than this amount.

300 calories of food are:

potato chips 55g

puffed bread 135g

popcorn 79g

grapes 435g

donuts 105g

pearl milk tea 500ml

If you usually snacks basically did not eat, in addition to normal diet, without consuming too many calories, there is actually the problem of the wrong way.

Normal adults every day, on average, the cumulative number of steps in the 6500 steps or so, and the intensity is not high, basically is to shop and walk the dog can be accomplished, if you think so simple to thin down, then you're wrong.

This is to mention that walking this 10000 steps tips

The reason why there is no effect of a large reason is that this 10000 steps of walking and did not meet the requirements of the campaign. Walking to lose weight is actually related to the intensity and speed of the exercise.

Then how to walk can be thin?

Speed standard

Professional organizations research, the average person walking speed is 4km / h, only accelerated to 6km / h or more, in order to achieve good weight loss.

Accelerating speed can not only play a role in exercise, but also strengthen the cardiorespiratory function, which can reduce the risk of people suffering from diabetes, cardiovascular disease and some cancers.

Time standard

To achieve the effect of weight loss, at least 3 4 times a week, more than 45 minutes a day, each walking distance in 5 10 kilometers is good. If it is just a careless, unplanned walk, it may just stay at the level of exercise.

Posture standards

Walking and running the same should also pay attention to the posture, good posture can achieve a better exercise effect.

Head up and arms swing

Walking with head up and chest out, and arms swinging more, makes the chest expand and maintains the best posture.

Shoulders loose waist tight

shoulders relaxed, do not shrug, consciously tighten the abdomen and lift the buttocks, spine straight, can have a significant effect on waist shaping.

Breathing

It is recommended that when you inhale, your chest expands and your abdomen slowly bulges; when you exhale, you deliberately let your abdomen contract. This type of breathing exercises the abdominal muscles while taking in more oxygen.

Of course, there will be people who ask: "I have to walk for an hour every time I eat a late-night snack before I go home, why I did not lose weight?" In the face of such a soul torture, I can only tell you to step away from the legs at the same time is to control the mouth!

If with diet control, 10,000 steps a day can really lose weight!

The use of walking to lose weight is not only easy to operate, but also to brush the circle of friends easier to adhere to, the joy of winning the championship is the biggest reward it!

The World Health Organization has designated walking as the "best exercise", and long-term adherence to not only improve the figure, but also on the health of life is very optimized.

The World Health Organization has identified walking as the "best exercise", which not only improves your body image, but also optimizes your health.

If you look at the intensity of the exercise, walking 10,000 steps is significantly lower than running, swimming, jumping rope and other classic aerobic exercise, molding effect is not as good as push-ups, squats and other muscle training.

The calories consumed by walking 10,000 steps are about 300 calories, and losing a kilogram of body weight requires cumulative consumption of 7,700 calories to be able to! If calculated according to this formula, it takes more than 20 days to lose one kilogram of weight (under the premise of the diet remains unchanged), when you think about it, do not think the effect is too slow?

And walking 10,000 steps generally takes about an hour, pay so much time for inefficient exercise, for weight loss fat loss cost-effective is really not high.

And walking for a long time on the knee joints and other lower limb joints, ligaments, tendons and other tissues have a lot of pressure, and is not suitable for everyone.

Therefore, I suggest to control the diet as the premise, change the exercise fitness mode, to realize the high efficiency of weight loss.

The main principle of diet is to be natural and light, avoiding junk food and deep-processed food, and using high-quality natural food as a source of energy, with less oil, less salt, and lighter cooking methods.

Sports fitness, you can take a short time walking or jogging, interval training, such as 10 minutes walking and jogging, adhere to 3-5 rounds. Muscle resistance training is indispensable, such as flat support, squatting, push-ups and other actions, labor and leisure in a gradual manner.

Regardless of how to take the way to lose weight, to ensure that the health is the most fundamental basis, to find a way to suit their own persistence, will certainly be successful!

Walking 10,000 steps of the weight loss effect is not as good as other aerobic exercise, but every day to exercise, even if it is a short walk is also beneficial to the human body.

The key to weight loss is to take in fewer calories than you consume. Reducing calorie intake is done by controlling your diet, and increasing calorie consumption is done by exercise.

Aerobic exercise is the most effective way to burn calories. This type of exercise often requires the heart rate to increase to a certain level in order to better achieve the effect of consumption. This does not mean that cardio exercise with a substandard heart rate is a waste of time. A recent scientific study has shown that even with a substandard heart rate, short bursts of aerobic exercise can lead to increased cardiorespiratory fitness and weight loss. There is also research reality that aerobic exercise, even if it doesn't meet the time standard of half an hour or more, can have a healthy and positive impact on the human body.

Walking 10,000 steps a day is actually a longer workout if that number of steps is in addition to the daily walk. But it also brings a problem: such a long distance walking, do not pay attention to the way and method is very easy to bring the knee joint injury. Therefore, it is recommended that a variety of aerobic exercise interspersed, while wearing special sports shoes, pay attention to cushioning.

The last thing I want to say is that losing weight is not a one-day process, and you have to stick to it for a long time. As mentioned above, the intensity, time is the key to aerobic exercise, but it does not mean that it does not meet the standard is useless. High-intensity prolonged aerobic exercise may cause problems for patients in the early stages of weight loss, making it easy to give up. At this point, you can start with a level that you can accept, and gradually increase to a standard level that has better results. Gradual and daily persistence is much better than occasional heavy exercise and three days of fishing and two days of sunshine.

Really lose weight!

Five years ago I was 92.5 kilograms, after five years of walking, now I weigh 81.5 kilograms, I basically every day is 10,000 steps. Of course, now my weight is still overweight, height one meter seventy-three, the standard weight should be in seventy-one kilograms or so, I think I adhere to three years, can basically reach the standard weight

My own experience is to want to lose weight, you must walk fast, leisurely walk that kind of, it doesn't matter at all, I basically less than an hour to walk 6000 steps or so, and all in one go. I'm going to stick to four or five times a week, and I basically have no control over my diet, how I ate originally, and how I still eat now. The first thing I've noticed is that I'm not just walking to lose weight, but I've been walking for five years now, and I've seen a marked improvement in my health

I'm walking, I'm healthy, I'm happy, and I'm not going anywhere!

1, to their most comfortable speed jogging, slow to not overly breathless, not tired on the line;

2, each jogging at least 40 minutes, this time the normal can run 5 to 8 kilometers;

3, when we are in the exercise, the first half hour mostly to consume glycogen-based, half an hour after the consumption of fat-based, so running must be more than 40 minutes, weight loss

4, at first there is no way to run for 40 minutes at a time, you can first set yourself 10, 20, 30, 40, so that a few goals, so that they step by step, step by step, adhere to the progress;

I use jogging, driven by a number of friends running, basically a week to see the effect, a very good way to lose weight. In fact, I emphasize here jogging, why is slow? Sports are divided into aerobic and anaerobic, anaerobic mostly for strength training, and aerobic is only for fat loss, enhance the cardiopulmonary and other functions, so it must be jogging-based, which is aerobic running.

If you run too fast and breathe unevenly, it will lead to the upper breath, and the body will easily enter fatigue. At this point, the body will be the first time to consume glycogen, not fat, so this is why many people running to lose weight has no effect, it is because the running is too tired.

To summarize, as long as the jogging, slow to their own comfortable speed running, each running 40 minutes! The weight loss effect, a week to see the effect, a month will be able to give you a big surprise!

And not necessarily lose weight, to say so, every day to walk 10,000 steps of the people have, but no one so thin down, in fact, the conditions of weight loss is not to achieve how much exercise, but to achieve the intake of calories less than the consumption of calories, 10,000 steps in fact, just to increase the amount of calories consumed, but does not guarantee that the intake of calories on the calorie is really less than the consumption of calories, so, in the aspect of weight loss, control the total calorie count. In terms of weight loss, controlling the total calorie intake, managing their own small cravings may be more useful than qualifying themselves to achieve what kind of exercise.

In fact, the trump card in weight loss is to control the diet, exercise can consume very limited calories, not to mention walking, jogging for half an hour to consume only about 200 calories, jogging for an hour is only 500 calories, not to eat a packet of noodles, not as good as eating a hamburger, not to mention walking 10,000 steps, even if it is a continuous faster to walk 10,000 steps, it should be able to lose a 200-300 calories, in fact, can not consume much calories. Moreover, our daily total number of steps is very good on 10,000 steps, walk, stop, stop and go, even if it is not far from the commute to work, go to the toilet, go out to eat a meal, add up to have a two or three thousand steps. Health circle recommended that we walk daily seven thousand steps in fact, it is best to walk all at once, so that the effect of exercise is more obvious. Although exercise does not consume much calories, but exercise is a powerful assistant to lose weight, exercise can improve physical fitness, improve basic metabolic energy consumption, basic metabolic energy consumption is the largest part of the total energy consumption.

Perhaps many friends have found that they want to run, want to walk more to increase the consumption of calories, and even insisted on a few weeks, a month, two months, they commute to and from work to insist on walking, and after dinner also insisted on walking for an hour, and finally did not see the thin, but also may rebound a few pounds. In fact, the diet may also increase after exercise, because of the increase in basal metabolism energy consumption, so give yourself a complete diet plan is the best choice, control the total calorie intake, maintain proper exercise, if you do not control the calorie intake, there is no plan to exercise, the effect of weight loss is not obvious, may adhere to a period of time with no change, we are discouraged to return to the previous dietary patterns, and the result is the foregone conclusion! The first thing you need to do is to get a good deal on your own.

Strenuous and massive exercise does not necessarily help, strenuous exercise is very easy for us to consume more glucose (of course, not necessarily fat), so that we have a big appetite, and often after the exercise to treat yourself to eat a lot, the result of the intake of calories is more, the exercise of this time completely offset, so after a period of time you will also find yourself and no significant change. So improve the amount of exercise at the same time must pay attention to control the amount of diet, it is best not to change. In fact, a week to choose 3 to 5 days of exercise on the line, a movement of about an hour, more aerobic exercise, can accelerate the fat metabolism.

In general, walking 10,000 steps can consume about 240-300 calories , it looks like 10,000 steps a lot, but this is a lot of time is included to get up and pour a water, a toilet, etc. contained in the number of steps, these steps are too low, the consumption of calories is almost can not count!

Want to walk to lose weight to play a significant slimming effect, for the speed, length and so on are certain requirements. We are talking about walking to lose weight, is built on the basis of the normal number of steps outside of the specialized walking, continue to walk for more than 30 minutes in order to achieve the purpose of slimming and maintaining the health of the body.

Want to walk to lose weight, need to meet the five conditions

1 walk faster

To a 60kg body weight people, for example, walking at different speeds to consume calories is 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, it takes 30-45 minutes of walking at 6km/h or according to 6000 steps/hour to achieve basic weight loss!

2 correct walking posture is very important

The correct walking posture should be head up, shoulders slightly relaxed, hips tight, heels first on the ground, knees straight, eyes forward, chin slightly closed.

3 abdominal breathing, walk away from the small belly

Previously, a Japanese doctor shared a very popular weight loss method, pro-measurement walking 3 months to get rid of 10 pounds of meat, waist circumference reduced by 17cm. this method is to use abdominal breathing, walking time". The first thing you need to do is to get your hands on a new pair of shoes or boots, and then you'll be able to get your hands on a new pair of shoes or boots.

Some people have tried to say, this way of walking can also promote intestinal peristalsis, relieve weight loss in the constipation.

4 and other sports combined

Although walking can lose weight, but after all, the amount of exercise is not great, if you want to achieve better results, it is best to add some strength training. For example, after walking for a period of time, do a few push-ups, squats, open and close jumps, etc., and then continue to walk, the formation of the cycle, the consumption of calories more considerable!

Walking to lose weight should also pay attention to diet

Any weight loss, are seven points to eat three points to practice, only walking, but do not control the diet, the best result is only to become a healthy fat.

Walking to lose weight, winning in the convenient, easy, is indeed a good way to lose weight, as long as you stick to it, or very necessary!

Walk right, you can! The first thing you need to do is to get a good deal on the way to the next level, and you'll be able to do that!

How to walk right? Walking 10,000 steps is best to walk down continuously, do not interrupt, the speed should be 5 kilometers per hour, walk to a slight sweat for the best. Or two times, each time at least half an hour or more, the same to achieve a slight sweating for the best. However, whether a walk down, or in two walks down, the diet must be controlled in the original amount, (preferably half an hour after meals to walk) never increase the amount of food due to increase the amount of energy and increase the amount of food. Only this is not hurt, but can achieve the purpose of exercise, but also play a role in weight loss.

The kind of body with a pedometer or cell phone counting steps, irregular, no time, no speed, no intensity of walking, the number of steps needed every day due to the birth of the words summed up for the 10,000-step count, but also do not control the diet, it is completely covered up, self-deception, both can not achieve the purpose of exercise, but also simply can not lose weight. This way to walk 10,000 steps to lose weight, is to walk the wrong way.