20000 steps can consume about 480-600 kilocalories, which is equivalent to the heat of two big steamed buns made of 100g flour. People who don't lose weight normally need to consume 1800 ~ 2000 kilocalories every day, and the calories consumed by walking account for about one seventh of the total calories. For most people, in addition to the calories needed for normal life (about 1500~ 1700 kcal).

Walking 20 thousand steps a day can consume excess calories, but many people can't reach this calorie consumption. If we put aside the calories needed for normal life and do it alone, most of us usually walk in a stop-and-go way or bend our heads to play with our mobile phones. When the speed can't meet the requirement of walking every 10 minute 1 km, the heat consumed will naturally decrease.

Small coup to lose weight

Therefore, it is difficult to achieve 480-600 kilocalories unless you devote yourself to walking fast. You can lose weight by walking 20000 steps every day, but the method must be right. Swinging your arms back and forth rhythmically can strengthen your upper body strength, drive the movements of all parts, and greatly improve the weight loss effect.

Switch back and forth between fast walking and slow walking, such as fast walking for 5 minutes and then changing to variable walking for 5 minutes. The change of exercise intensity will stimulate the energy consumption of the body and help the body burn more fat. Walking fast with a small dumbbell or other objects with a certain weight will help the body burn more calories (the load should not exceed 20% of the body weight).