How To Lose Weight Exercise Step By Step

This article was co-authored by Laura Flinn. Laura Flinn is a National Academy of Sports Medicine (NASM) Certified Personal Trainer, USA Olympic Weightlifting Sports Performance Coach and Certified Fitness Nutritionist, with an additional qualification as a TRX Suspension Trainer. Laura runs her own personal training program based in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardiovascular training, and strength training.

Exercising on a regular basis is a great way to help you lose weight. However, exercise alone cannot result in significant weight loss in short periods of time. There is no trick to lose weight quickly - especially since it's typically not considered safe or healthy. However, adding in certain forms of exercise can help support healthy weight loss. Some studies have shown that a combination of interval training, cardio exercises and weight training can help you lose weight. In addition, pairing your exercise routine with a nutritious and balanced diet can also help speed weight loss.

This article was co-authored by Laura Flinn. Laura Flinn is a National Academy of Sports Medicine (NASM) Certified Personal Trainer, USA Olympic Weightlifting Sports Performance Coach and Certified Fitness Nutritionist, with an additional qualification as a TRX Suspension Trainer. Laura runs her own personal training program based in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardiovascular training, and strength training. This article has been viewed 55, 517 times.

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To lose weight quickly with exercise, introduce 1-3 days of high-intensity training into your routine. You could do this by designing your own interval training routine, such as sprinting for 1-2 minutes and jogging for 3-5 minutes. Alternatively, join one of the high-intensity classes at your local gym, like boxing or kickboxing. Once you've started high-intensity training, add cardio to your workouts, such as cycling for 30 minutes each day. Finally, eat a balanced diet by eating protein with each meal and having 5-9 portions of fruit and vegetables per day. To learn more from our Personal Trainer co-author, such as how to make your lifestyle more active, keep reading the article!On average, 5.5k of you ask Google for advice on 'How many steps a day to lose weight?' every month, so we're here to clear up the confusion. Whether you're not convinced 10, 000 steps is working for you (or maybe just not possible to clock up),

Has the expert intel on how many steps a day are *actually* needed when it comes to walking for weight loss, how you can make your walk more of a workout, how many calories you'll burn with 10, 000 steps and more.

The NHS recommends at least 150 minutes of moderate intensity activity — e.g. walking — or 75 minutes of vigorous intensity activity a week, spread evenly over 4 to 5 days a week or every day.

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Though it varies according to sex, age, terrain and climate, according to the American Heart Association, each mile you walk burns between 55 and 140 calories.

Clocking up your steps, but not noticing any impact on the scales? There may be a few other factors at play, notes Medanta: not enough sleep, unhealthy food or too much of it, not enough water, over-exercising, not knowing your metabolic rate and other health issues, such as hypothyroidism and polycystic ovaries, can all affect results.

Science backs up the claims, too. A study by the UK government revealed that walking can reduce your risk of developing illnesses such as type 2 diabetes, cardiovascular disease, dementia and some cancers and that one brisk 10-minute walk per day can lower your risk of early death by 15%.

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According to a study investigating Brits' step count, it has been found 58% of Brits are trying to reach the goal of walking 10, 000 steps a day, with 38% of Brits choosing to monitor their daily step. However, over half of Brits estimate their own average daily step count sits at just 5, 836 steps – a little over half of what they should be doing for optimum fitness.

What most people don't know is that this number came about when a Japanese academic invented an early pedometer in 1964 and deduced that, if citizens went from an average of 4, 000 steps a day to 10, 000, then they'd stand to burn in the region of an extra 500 calories. The increase in daily activity would, in turn, be reflected in the amount of energy burnt.

But, and here's where it gets sketchy, this could be true for any number that increases. So, definitely don't get hung up if you don't reach 10, 000 on your fitness tracker. In fact, the NHS states that just a brisk 10-minute walk could improve your health.

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First things first, know that depending on how long your stride is (e.g. how big the steps you're taking are), the number of kilometres you walk doing 10, 000 steps will vary.

That said, there are some average numbers we can play off of. The average adult stride length is between 0.6 and 0.8 metres long. A rough estimate puts 10, 000 steps as being between 7.6 and 8 kilometres of walking.

Per the average adult stride length above (and some quick maths – er, how many km in a mile again?) 10, 000 steps is between 4.7 and 4.9 miles.

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To walk 10, 000 steps will depend on your fitness levels and how large your stride is. That being said, on average, it takes around 1 hour 45 minutes to do 10, 000 steps.

Why? There are a fair few variables to consider here, explains Monique Eastwood, Eastwood Movement Method creator (and Emily Blunt's personal trainer, FYI), such as:

On those last two: 'Muscles burn more calories than fat, and those carrying more body fat will also burn more calories as the effort of walking will be more strenuous, ' Eastwood explains.

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'As a general rule, you will burn calories by just walking 10, 000 steps – but how many you burn really does depend on what kind of steps you are taking. Instead, just focus on challenging yourself and going for a long as possible.'

If you'd like some fairly accurate numbers to use as a benchmark, a fitness watch if you want to get more of an idea.

Also, get this: for every 2, 000 steps you take, your risk of heart disease, cancer and premature death decreases by 10%, coming to a peak at 10, 000 steps, according to a recent study. It also found 9, 800 steps a day can drop risk of dementia by 50%.

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Work for you (although one woman did). Instead, find a number that works for your life and keeps you sane – e.g. not walking into the night.

Any amount of steps is better than none, so no stress if you have a busy day and don't manage your usual count — one study found that walking 4, 400 steps a day reduced the risk of death by 41%, compared to fewer than 2, 700.

If you're walking to reap the mental health benefits, the number of steps you do a day is largely arbitrary. If your goals are more specific – for example, to lose weight well – there are some metrics to aim for. Keep reading.

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As well as the mental benefits of taking long walks, the physical benefits of nine miles (ish) a day are pretty major — muscle tone, strength, fitness, improved blood pressure and cholesterol, stronger bones, better balance. Again, it varies based on a few factors, but that's approximately 750 calories burned.

However, it's not for everyone — it takes about four hours which, need we say, not everyone has. Also it might not feel right for you if you suffer from sore knees or ankles: just listen to your own body and perhaps add in some resistance training to strengthen up those joints.

To lose weight you need to be in a calorie deficit – in other words, burning more calories than you consume. Walking will help keep you in a deficit, but it's absolutely not — we repeat: not — the be-all and end-all. Your nutrition, sleep and stress also play vital roles.

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Dialled in how many calories you need to eat to lose weight and trying to up your steps to reap the rewards of more daily movement (also known as NEAT)? Here's the breakdown of what to aim for stepwise, courtesy of Elliott Upton, personal trainer at Ultimate Performance and Head of LiveUP Online Coaching.

'A good metric for how active you are during the day is tracking step count, and daily activity levels tend to fall into four categories, ' he explains.

'Your hour-long gym workout or going out for a run will only contribute so much to your daily energy expenditure. What happens in the other 23 hours of the day will likely have a much larger impact on your energy expenditure, ' says Upton.

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'Research indicates that between 15-50% of our Total Daily Energy Expenditure – (TDEE = how many calories you burn in a day) can come from NEAT activities, '