Can I lose weight by taking 10000 steps a day

Ten thousand steps a day may help with weight loss, but the effect varies from person to person. Walking 10000 steps consumes approximately 200-300 calories and requires dietary control to achieve weight loss goals. The weight loss effect mainly depends on step frequency intensity, basal metabolic rate, and daily calorie deficit. During low-intensity walking, the body primarily relies on fat for energy, but the total calorie expenditure is limited. If you maintain a step frequency of 100-120 steps per minute for more than 30 minutes, it can improve cardiovascular function and increase energy consumption. By reducing high sugar and high-fat diets and creating a daily calorie deficit of 500 calories, one can lose about 0.5 kilograms in a week. The initial weight loss effect of overweight individuals is more significant through walking, but as body fat percentage decreases, the fat burning efficiency of the same amount of exercise will decrease. Relying solely on walking for weight loss may encounter a plateau period. After a 10% weight loss, the basal metabolic rate decreases accordingly, and it is necessary to adjust the pace or add intermittent brisk walking to break through. When metabolic diseases such as insulin resistance and hypothyroidism are combined, it is difficult to achieve significant weight loss solely through walking. It is recommended to combine resistance training to increase muscle mass. Muscle tissue consumes three times more calories per day than adipose tissue, which can continuously improve resting metabolic rate.

Maintain a regular walking habit, while completing 10000 steps daily, pay attention to controlling refined carbohydrates intake and increasing the proportion of high-quality protein and dietary fiber. Avoid overeating after exercise, and supplement with L-carnitine in moderation before exercise to promote fat metabolism. It is recommended to measure waist circumference and body fat percentage changes every week, which can better reflect the weight loss effect than simply focusing on body weight. If there is no improvement for a month, seek medical attention to investigate metabolic abnormalities or adjust exercise plans.