Can you lose weight by walking 10 thousand steps every day?
In fact, there is no absolute answer, depending on how you go.
The most important thing to lose weight is to achieve enough calorie consumption. If you just walk slowly, you don't even sweat a few drops. You walk at noon in the morning and at night, and you accumulate 10,000 steps a day, not to mention 10,000 steps, that is, you walk 20,000 steps. You can't lose weight in a short time, but it may have some effects after a long time, but it is certainly not obvious and it is difficult to lose weight, because it has not achieved the effect of burning fat effectively at all.
When a friend around me first wanted to walk to lose weight, he walked to and from work for 30 minutes every day and then took the bus. After a 30-minute walk, I persisted for 1 month and lost a little weight. Finally, he was so angry that he ate and drank for a week and gained 2 Jin. There are many people who walk very frequently to lose weight, just like our friends, just like my friends. At the end of the day, they did walk a lot, but they didn't lose much by half a catty.
Because we consume less calories when walking compared with many sports, walking slowly has less effect on calorie consumption. People who lose weight must control their diet in addition to exercise. If you don't control the calorie intake in your diet, even if you sweat on the treadmill for two hours and eat several cokes after running, the energy you go out will almost come back, or even more. Running in vain doesn't count, and it will increase.
But this is not to say that walking can't lose weight. Long-term brisk walking can really lose weight, and it can also improve the function of respiratory and cardiovascular system, which is very good for improving our metabolism.
However, if you want to lose weight by walking, you must master the following principles:
Of course, if you can learn to walk like that, let alone lose weight, maybe you will lose weight!
If combined with diet control, 10,000 steps a day can really lose weight!
Using walking to lose weight is not only easy to operate, but also easy to stick to when brushing friends. The joy of winning the championship is the greatest reward!
The World Health Organization once defined walking as "the best exercise". Long-term persistence can not only improve body shape, but also optimize healthy life.
Does walking 10 thousand steps help to lose weight?
In terms of exercise intensity, walking 10,000 steps is obviously lower than classic aerobic exercises such as running, swimming and skipping rope, and the shaping effect is not as good as muscle strength training such as push-ups and squats.
Walking 10 thousand steps consumes about 300 calories, while losing one kilogram of weight requires 7700 calories! If calculated according to this formula, it will take more than 20 days to lose one kilogram (on the premise of the same diet). Think about it carefully, do you think the effect is too slow?
It usually takes about an hour to walk 10 thousand steps. It's really not cost-effective to spend so much time doing inefficient exercise to lose weight.
Moreover, walking for a long time puts great pressure on knee joints, ligaments, tendons and other lower limb tissues, which is not suitable for everyone.
Therefore, I suggest that under the premise of controlling diet, change the way of exercise and fitness to achieve efficient weight loss.
The principle of diet is to pay attention to natural lightness, avoid junk food and deep-processed food, take high-quality natural food as energy source, and use light cooking methods with less oil and salt.
In sports and fitness, you can take short-term brisk walking or jogging and interval training, such as brisk walking and jogging 10 minutes for 3-5 rounds. Muscle strength resistance training is essential, such as flat support, squat, push-ups and so on. And work and rest are combined step by step.
No matter how to lose weight, ensuring health is the most fundamental foundation. Find your own way, and you will succeed!
Walking a hundred thousand steps is not necessarily thin.
Because the fundamental reason for losing weight is that the intake is lower than the daily consumption. A person has basic metabolic ability. Everyone's basal metabolism is different. Some people are older, others are younger. People who exercise a lot will consume more every day. For example, if you walk 10,000 steps every day, exercise will increase your daily consumption. Suppose your basal metabolism is 1600 calories, then you may increase your consumption of 400 calories by taking 10000 steps. In other words, your daily calorie consumption is 2000 calories. Then, when you consume less than 2000 calories, you lose weight.
All right. When you are not exercising, your basal metabolism is 1600 calories. In fact, you don't need to exercise. You can lose weight by eating less than 1600 calories.
Is this simple?
But how do you know if your basal metabolic capacity is 1600 calories or 1800 calories or 2200 calories?
So, you should go on a diet and eat less every day. When you can lose weight, it is lower than your daily consumption. The further you go, the more you lose. Of course, the slower you lose weight, the better It is best to reduce the intake of one or two per day. For example, your current food intake is three pounds a day, which means zero for 30 days, and then you will increase one or two a day when you go back. Just find a suitable intake slowly.
Why should the number of walking steps for slimming be 1000? In fact, the daily calorie intake of adults is about 2000 calories, and the daily metabolism can only consume about 1 800 calories. The remaining 200 calories must be consumed through exercise to avoid obesity. The simplest exercise in daily life is that you can consume one calorie every 30 steps. If you want to consume more calories, you must walk about 8000 to 1 000 steps every day.
So in normal times, we can keep 65,438+0,000 steps every day to help balance the body's calorie consumption and avoid obesity. Many methods of losing weight also need to take about 1000 steps every day.
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Pig Bajie walked a hundred thousand miles and didn't lose weight.
It is obviously unscientific to look at everything dialectically and only look at one side. It is impossible to lose weight by walking 10 thousand steps every day and then eating fish every day.
Losing weight requires a combination of diet and exercise. In fact, in the final analysis, weight loss is a negative balance of energy, and the energy intake is less than the energy consumption.
Eat more low-fat and low-calorie foods. Cooking methods include steaming, boiling, stewing and boiling, less salt, less oil and less fried junk food. At the same time, you can eat more foods rich in unsaturated fatty acids omega-3. Because scientific research has found that omega-3 fatty acids can inhibit the production of lipase, prevent fat from being digested and absorbed, and avoid fat accumulation. Omega-3 fatty acids can also stimulate the secretion of leptin, which can stimulate the hypothalamus to signal satiety and reduce food intake.
High-fat food, 100g of fat content in food.
High calorie food
The content of omega-3 fatty acids in linseed oil exceeds 50%, so people who lose weight can change their daily oil into linseed oil.
Walking 10 thousand steps a day, different pace consumes different calories. You can choose the appropriate exercise according to your actual situation.
The data in this table comes from the Nutrition and Dietary Guidelines for China Residents (20 16).
The key to losing weight is persistence. Perseverance is effective. Three days of fishing and two days of drying nets will not have a good result.
Can you lose weight by walking 10 thousand steps every day? There is no answer to this question.
Because a common saying of losing weight is to shut up and take your legs!
If you walk 10,000 steps every day, but if you can't exercise self-discipline because of irregular diet, if you walk hard and eat hard, I believe you can't lose it!
If you walk 10,000 steps every day, have a regular routine, eat regularly, walk more, sweat more and eat less oil, I believe you can definitely reduce it! The key is whether you can stick to it or not, and whether your diet can be self-disciplined!
Exercise can make people healthy! Warm reminder, exercise should be moderate!
I think walking 10 thousand steps every day can still play a role in strengthening the body. As for losing weight, I don't think the effect is very great, because I have tried to lose weight by walking before, but I can control my weight to some extent.
If you want to lose weight, I think you can choose jogging in sports and run for more than 40 minutes every day. This aerobic exercise is very good. You can add several groups of push-ups. These anaerobic exercises are to consolidate the achievements of aerobic exercise.
If you want to lose weight, I also think you must adjust your diet and eat nothing. Eating accounts for a large part of weight loss, and you can't lose weight no matter how you exercise. Therefore, to adjust the intake of staple food, you can eat more coarse grains with some vegetables, eat less staple food and eat more vegetables, and you are very hungry. Don't skip meals. You must eat three meals, and you will gain weight if you don't lose weight.
So in my experience, if you want to lose weight, it is not enough to rely on exercise, you must adjust your diet.
Walking exercise can not only promote blood circulation, relax muscles and tendons, but also effectively prevent hypertension, diabetes and cardiovascular diseases. According to the description of the subject, the subject has been hospitalized due to physical problems, and his exercise ability is not strong, so he is not suitable for high-intensity exercise training, so walking to lose weight is a very good way to lose weight.
Although brisk walking is an economical and convenient way to exercise, it does not mean that the more you walk, the better. Walking a lot in a short time is easy to cause joint damage, damage the body's immune function, but it will affect our health. It is very important to insist on walking exercise, so we should pay attention to the accumulation of quantity and avoid deviation. At the same time, for patients with heart disease and coronary heart disease. For older people with poor physical fitness, fast walking is not an ideal exercise mode. It is suggested that the subjects should make a suitable walking plan according to their age and physical condition, step by step.
On the premise of controlling diet, some people will lose weight. Ten thousand steps a day, the intensity is appropriate, and the audience is wide. If you are a person with no sports foundation and poor eating habits, your body shape, fat and mental state will change greatly after a period of reasonable eating and walking.
However, not everyone can use this method safely and effectively. First of all, for people with a large weight base, walking 10,000 steps a day is a bit too much for their knees, and obese people will gasp when they walk a little, let alone walking 10,000 steps, and 5,000 is enough. Therefore, in the early stage of weight loss, it is not necessary to set a goal of 10,000 steps, and it is most appropriate to adapt to the intensity of exercise according to your own situation.
Secondly, the intensity of 10,000 steps is a little small for people with sports foundation and exercise habits, and the effect of reducing fat is not very good. At this time, it is necessary to change the way and increase the intensity. Intermittent walking, that is, slow walking, fast walking and jogging, can be used to give room for heart rate improvement, or other exercise methods can be used. As long as you feel a little tired and don't relax, you can break through the platform period by changing ways frequently.
Personally, I feel that if I can't lose weight, I will only turn the fat in my calf into muscle. Because I am engaged in catering work, I have to do more than 10 thousand steps almost every day. But the weight has not changed much. Weight loss exercise must be all over the body, and after exercise, you must stretch and relax your muscles, and you must persist. You can't see the effect for a day or two. Taboos must be avoided, you must not eat, you must eat breakfast, you must quit midnight snack, drink more water, and you must not touch high-calorie things. Chocolate, potato chips, mala Tang, carbonated drinks and cream, don't even think about it. Stick to it for two months, and you will see yourself differently.