How Many Steps to Lose Weight ?
Have you ever wondered what social-economic and health effects are associated with being overweight?
Gaining a few pounds in a year may not seem to be problematic. But an uncontrolled accumulation of pounds over time can lead to detrimental health and social-economic effects.
Mainly, being overweight can cause various health problems including cardiovascular diseases, fatty liver disease, high blood pressure, osteoarthritis and even sleep apnea. According to Cheke, Simons and Clayton (2016), higher body mass index is related to episodic memory deficit in teenagers.
Besides, many people who are obese/overweight find it hard to perform physical activities, which affect their economic productivity. It is because of the growing negative implications related to obesity that I have resolved to find an amicable solution to the question: “how many steps to lose weight?”
Causes of Overweight
It is imperative to understand the root causes of obesity or over-weight to answer the question: “how many steps to lose weight?”
The first common cause of being overweight is the lack of energy balance in individuals’ dietary (Harvard Health Publication, 2009).
Energy balance means that your energy intake is equivalent to your energy out-take. Energy intake entails the amount of calories/energy you obtain from drinks and solid food whereas energy out-take constitute the calories your body uses for physical activity and other biological events like digestion as well as breathing.
Notably, your energy intake and outtake do not have to balance every single day to maintain a healthy weight. It is the energy balance that is attained over time that aids in the maintenance of a healthy weight. In particular, obesity and over-weight occur over time when you take in more energy/calories than you utilize.
What causes the energy imbalance in your dietary? Many Americans across all age groups do not uphold the physical activity standard that is necessary to maintain healthy weights. One main reason for physical inactivity is that many people spend most of their time either on leisure activities, doing school work, in front of their television sets or using their computers.
Other reasons for physical inactivity are total reliance on motor vehicles and machines for mobility instead of walking, inadequate physical activity programs in schools/ institutions and the various laxities provided by the modern technology.
Your physical inactivity is more likely to expose you to obesity because you do not burn the energy/calories you ingest from drinks and food. An inactive lifestyle increases your susceptibility to detrimental, overweight-related health problems including high blood pressure, colon cancer, diabetes and coronary heart diseases.
An environment that does not support healthy lifestyle habits encourages obesity (Harvard Health Publication, 2009). Take a keen look at the environment in your neighborhood and try to answer the following questions:
- Are there safe places for recreational activities?
- Is there accessibility to healthy food?
- How are the food advertisements?
- What is the prevalence of fast food businesses in your area?
Answering the above question will help you to determine whether your environment is a contributing factor to obesity or not.
Lack or inadequate recreational facilities/infrastructure such as sidewalks, trails and affordable gyms in your area will make it difficult for you and the people around you to engage in physical activities.
Similarly, inaccessibility to healthy foods such as fresh vegetables and fruits in your area will increase your susceptibility to overweight problem. Moreover, the high prevalence of high-calories food advertisement in your environment is a critical contributing factor to the prevalence of over-weight problems.
Genes and Health Conditions
Various scientific studies have revealed that your gene and gene inheritance sequence may influence the amount of fat you accumulate in your tissues and where on your body you store the extra fat (Harvard Health Publication, 2009).
Particularly, in cases where one of your parents or blood relatives is obese/overweight, your chances of being overweight are greater. Besides, certain hormonal activities such as pregnancy hormones during subsequent pregnancies as well as hormone complications like polycystic ovarian syndrome, Cushing’s syndrome and underactive thyroid may cause obesity or overweight.
Ultimately, certain medicines like seizure medicines, antidepressants and corticosteroids may make you to gain weight.
How Many Steps To Lose Weight ?
The question that keeps recurring in your mind when faced with an overweight problem is always: how many steps to lose weight?
I am sure you know individuals who can maintain a healthy weight despite their unconventional eating habits. I am also certain you know those individuals who are unable to attain/maintain a healthy weight no matter how long/how often they engage in fasting or hunger strikes.
It all depends on the system strategy that every individual having weight issues chooses to follow. There are no particular conventional strategies for losing weight. However, individuals can adhere to critical guidelines to lose or maintain their weights.
1. Finding Your Inner Motivation and Making a Commitment to That Motivation.
Finding an inner motivation involve drafting a list of what you consider critical to you like maintaining a model body structure or an overall better health, to help you stay focused and motivated in your weight loss plan.
On the same note, it takes substantial physical and mental energy to alter your habits relating to the accumulation of calories. In that case, you should make a comprehensive plan of how you will attain your weight loss objectives as well as manage your other life stressors like financial and relationship problems. Establishing an initial motive and committing to an individual plan marks your initial steps to losing calories.
How to Find an Inner Motivation
When you decide to lose weight, you certainly have a reason/reasons. Whereas some people yearn to lose weight because of health reasons, others often want to lose weight because of career purposes or modeling reasons.
In that case, you can decide you want to lose weight because you want to stay healthy or have a ‘perfect body’. Your inner motive should constitute your key objective regarding losing weight.
2. Physical Activities and Dietary
In the process of losing weight, increased physical activity enhances the number of energy/calories your body uses. The burning of calories via physical activities together with the reduction of your ingested calories creates a calorie deficit that leads to weight loss.
According to CDC (Center for Disease Control and Prevention), different physical activities of various intensities (moderate and vigorous) result to varying extent of calories-loss. This table illustrates calories lost in common physical activities.
|Calories Used per Hour in Common Physical Activities|
|Moderate Physical Activity||Approximate Calories/30 Minutes for a 154 lb Person1||Approximate Calories/Hr for a 154 lb Person1|
|Light gardening/yard work||165||330|
|Golf (walking and carrying clubs)||165||330|
|Bicycling (<10 mph)||145||290|
|Walking (3.5 mph)||140||280|
|Weight lifting (general light workout)||110||220|
|Vigorous Physical Activity||Approximate Calories/30 Minutes for a 154 lb Person1||Approximate Calories/Hr for a 154 lb Person1|
|Running/jogging (5 mph)||295||590|
|Bicycling (>10 mph)||295||590|
|Swimming (slow freestyle laps)||255||510|
|Walking (4.5 mph)||230||460|
|Heavy yard work (chopping wood)||220||440|
|Weight lifting (vigorous effort)||220||440|
According to your health condition and age, you should seek direction from a physical therapist for an ideal physical activity for your weight loss plan.
Apart from establishing a perfect set of physical activity for you weight loss plan, you should draft a comprehensive dietary program that will ensure a healthy lifestyle. As elaborated by Larsen et al. (2010), whereas Ad libitum intake of low-fat diets leads to short-term weight loss, diets with high-protein, moderate fat and carbohydrate content may result in long-term weight loss.
A diet with low glycemic index has a beneficial effect on your body composition and body weight (Larsen et al., 2010). As illustrated by the USnews.com: Atkins diet is among the most effective diet recipes that you can use in your weight loss program
Phase 1: The startup period, usually lasts about two weeks
- 4-6 oz. smoked salmon wrapped around
- 2 tbsp. cream cheese and
- ½ cup sliced cucumber
- 2 celery stalks
- 2 tbsp. blue cheese dressing
- 4-6 oz. grilled chicken
- 4 cups mixed greens
- ½ avocado
- 10 black olives
- ½ cup alfalfa sprouts
- 2 tbsp. Italian dressing
- Atkins bar
- 1 slice cheddar cheese
- 4 cups romaine lettuce
- 4-6 oz. turkey or ham
- 1 small tomato
- 2 tbsp. chopped onion
- ¼ cup shredded cheddar cheese
- 2 tbsp. French dressing
Phase 4: The long-term maintenance stage
- ½ white grapefruit
- 2 scrambled eggs with
- ¼ cup sautéed onion
- ¼ cup shredded cheddar cheese
- Atkins bar
- ½ cup blackberries
- 4-6 oz. grilled chicken
- 2 cups mixed greens
- ½ cup corn kernels
- 1 cup red peppers
- ½ cup black beans
- 2 tbsp. parmesan peppercorn dressing
- 1 medium carrot
- 2 oz. walnuts
- 4-6 oz. flank steak
- ¼ cup mushroom gravy
- ½ cup mashed potatoes
- 2 cups mixed greens
- 1 oz. goat cheese
- ½ cup snow peas
- ½ cup pickled beets
- 2 tbsp. raspberry vinaigrette
This meal plan shows an example of a one-day meal that can help you lose over 20 pounds on a weekly basis.
You should aim at consuming about 1,200 calories, take about 400-milligram of calcium supplement, take multivitamin and drink calorie-free beverages on a daily basis. A combination of a healthy diet and an ideal physical activity plan can make you lose and maintain weight in the most effective way possible.
3. Weight Loss Supplements
There are hundreds of weight loss supplements all of which have varying weight-loss inducing capacities and side effects.
Most of the supplements including PhenELITE, Hydroxycut Hardcore, green coffee bean extracts, Garcinia Cambogia extract and Evlution nutrition weight loss supplements leads to weight management by curbing your appetite, inhibiting fat production in your body, releasing fat stores in your bloodstream to burn your body fats among other biological activities stimulation methods.
Most of the weight loss supplements can be found on Amazon. It is imperative for you to consult a certified health practitioner for a professional advice regarding an efficient and safe weight loss supplement that is compatible with your body homeostasis.
Clearly, you can lose or manage your weight by developing a comprehensive weight loss plan that entails various steps:
- In the first step, it is necessary for you to establish an inner motivates/objectives for losing weight.
- After that, you can commit to the established goals by drafting detailed physical and nutritional plans in consultation with certified physical therapist and nutritionists respectively.