Can taking 10000 steps a day help you lose weight? Mastering 4 Correct Methods to Make You Thinner the More You Walk

Walking is the simplest form of exercise, but why do some people experience knee pain after walking thousands of steps a day? Has someone persisted for three months without losing a pound? It turns out that there is a lot of knowledge to lose weight by walking, and mastering the correct methods is the key to achieving twice the result with half the effort.

1. The truth about 10000 steps to lose weight

1. Step count is not the only criterion

Harvard University research has found that step frequency is more important than step count. A brisk walk with 110-130 steps per minute has a 40% higher fat burning efficiency than a slow walk. Don't be fixated on ten thousand steps, it depends on the intensity of the exercise.

2. Individual differences should be considered.

People with a larger weight base burn more calories while walking. For the same number of steps, a person weighing 80 kilograms consumes 30% more energy than someone weighing 50 kilograms.

2. Walking in this way can help you lose weight

1. Choose the right time period

Walking on an empty stomach in the morning can burn 20% more fat. Walking one hour after a meal accelerates the rate of blood sugar drop by 35%. Avoid vigorous walking 3 hours before bedtime to avoid affecting sleep.

2. Master the correct posture

Lift your head, chest, and abdomen, and swing your arms naturally. The heel touches the ground first, transitioning to the forefoot pressing on the ground. Incorrect posture can lead to knee and lumbar spine injuries.

3. Combined with interval training [SEP], walk at a regular pace for 5 minutes, interspersed with 1 minute of brisk walking. This interval training can continuously increase metabolic rate for 12 hours.

4. Choose suitable shoes

The sole should have moderate elasticity and the forefoot should be able to bend. A hard sole will increase joint impact force.

3. Common misconceptions about walking for weight loss

1. Only focusing on the number of steps without considering the quality

Playing with your phone while walking, or walking hunchbacked and dragging, greatly reduces calorie consumption. Focusing on walking can activate more muscle groups.

2. Excessive pursuit of steps

Suddenly increasing from 3000 steps to 10000 steps may cause sports injuries. Suggest increasing the number of steps by 10% per week.

3. Neglecting dietary coordination

Walking 10000 steps consumes approximately 300 calories, equivalent to a small bowl of rice. It is difficult to create a calorie deficit without controlling diet.

4. Tips for Improving Walking Efficiency

1. Increasing Weight

Wearing a 1-2 kilogram weight wristband can increase calorie consumption by 15%. Be careful not to exceed 10% of your body weight.

2. Choose a bumpy route

There are uphill and downhill routes, which consume 50% more calories than walking on flat ground. Slope control at 5-10 degrees is the safest.

3. Adding arm movements

Holding a small dumbbell and swinging your arm, or doing chest expansion exercises while walking, can mobilize 30% more muscles to participate. Walking is the safest weight loss exercise, but the method is not equivalent to walking for nothing. Remember these scientific walking techniques, you can gradually lose weight without deliberately dieting. Starting today, spread your legs in the right way!