If you want to make a weight loss plan with a pedometer, I can only say that this thing can see the approximate heat and consumption at most, which is not very accurate, including many hospital instruments, because it is difficult to calculate.

But if you want to make a plan with this, first of all, I suggest you go to a standard 400-meter track and field, walk 400 meters or 1000 meters several times, see how many steps you need to complete and find an accurate comparison value. Walk 400 meters at medium speed, you walk 600 steps, you walk 1000 meters, you walk 1800 steps, and you can leave. Because you already know how many steps it takes to 400 meters or 1000 meters. When you go out and walk 7200 steps in other places, then you walk about 4 kilometers (1 km 1800 steps, 7200 steps in 4 kilometers). In fact, you shouldn't ask the pedometer how many steps we set and how many calories we consumed. You should ask how to lose weight.

The most effective way to lose weight is not walking, but aerobic exercise such as running, because running is a double-cycle system and walking is a single-cycle system. The most obvious sign is that running involves both muscles and cardiopulmonary function, and walking is a little short of breath at most, only muscle function is involved, so you won't feel that cardiopulmonary function is in a difficult period, and only a small amount of cardiopulmonary function can even be ignored, so the most effective way to lose weight is running, and it should be more than 45 minutes. Of course, I don't know if you are allowed to run, because some people are old or have knee injuries or something.

If you just want to walk to lose weight, then I suggest you walk at least 6-8 kilometers every day, and at a certain speed. Don't walk too slowly, relax and raise your arms. Only in this way can we achieve the goal of burning fat and losing weight. Walking for a short time, walking too slowly or walking too close will not play much role. If conditions permit, you can run by yourself. I suggest you use a combination of running and walking, such as running for a while, starting to walk for a while when you are tired, and then starting to run after you recover. In this way, you must control when eating. There is no problem at noon in the morning, and control the intake of calories and fat at night.

Why do I say that the conversion of calories consumed by pedometer treadmill is not accurate? Take myself as an example. I ran 8 kilometers, took 50 minutes and consumed 300 calories. The next day, it took 40 minutes to run 8 kilometers, which was faster than the first day 10 minute, and still consumed 300 calories. Obviously, this is not correct, because he only calculated the energy consumed at a fixed distance. If running 8 kilometers in 40 minutes is the same as running 8 kilometers in 50 minutes, it means that there is no difference between running fast and running slowly, walking fast and walking slowly, but from the overall distance you run or walk, it has nothing to do with time, so this is the biggest mistake, so please don't rely too much on the conversion of pedometer or treadmill, but also plan your weight loss and exercise according to your own situation and state. For example, if you don't rest after practicing the first day, you can reduce or even stop practicing the next day. On the contrary, if there is no adverse reaction after the first day of practice, you can increase the amount of exercise the next day. In short, you can practice step by step according to yourself and different people, hoping to help you.