How many steps do I need to take in a day to lose weight

People who are trying to lose weight are recommended to walk 6000-10000 steps per day, and the specific number of steps should be adjusted based on their weight base, exercise habits, and dietary control. People with a large body weight or weak exercise foundation can start with 6000 steps and complete them in 2-3 stages, each lasting for more than 20 minutes to activate fat metabolism. When walking, maintain a heart rate in the range of 60% -70% of the maximum heart rate (simple calculation formula: 220 minus age multiplied by 0.6), and the body mainly relies on fat for energy supply. Walking one hour after breakfast or one hour before dinner can better regulate blood sugar fluctuations. It is necessary to control daily calorie intake synchronously. It is recommended to reduce refined carbohydrates and high-fat foods, increase the intake of high-quality protein and dietary fiber, and create a daily calorie gap of 500-750 kcal.

For those with a small weight base or existing exercise habits, they can increase to 8000-10000 steps and adopt a variable speed walking mode to improve consumption efficiency. For example, every 5 minutes at a regular pace followed by a 1-minute brisk walk, or choosing to walk on a slope to increase resistance. Attention should be paid to avoiding excessive pursuit of steps that may cause knee joint injuries. It is recommended to choose sports shoes with good cushioning performance and do quadriceps stretching after walking. If there is pain in the sole or ankle joint, reduce the number of steps and consult a rehabilitation physician.

Walking for weight loss requires long-term persistence, and it is recommended to achieve the target number of steps at least 5 days a week, combined with resistance training twice a week for better results. When using step counting devices for monitoring, attention should be paid to calibrating step size data to improve accuracy. If the weight enters the plateau period, you can try adjusting the step frequency or adding intermittent high-intensity walking. The ultimate weight loss effect depends on the balance between energy expenditure and intake. It is recommended to regularly undergo body fat percentage testing instead of simply focusing on weight changes.