Walk your way to fat loss: Why steps are your secret weapon

Are you ready to step up your weight loss game?

If so, then increasing your step count might just be the key to reaching your goals. 

In this ultimate guide to weight loss, we will explore the power of incorporating high step counts into your daily routine and how it can improve your health and weight loss efforts.

Get ready to lace up your shoes and start counting those steps.

Why we use walking to increase the rate of fat loss 

When it comes to weight loss, the number of steps you take each day can play a crucial role in entering into a calorie deficit.

Walking is an amazing tool as it’s accessible to most people and doesn’t feel too taxing on the body. It helps clients increase energy expenditure, which in turn, can contribute to weight loss and improved metabolic health.

Research has shown that individuals who maintain a high step count throughout the day, typically defined as 10,000 steps or more, tend to have a lower body mass index (BMI) and a reduced risk of obesity-related health issues, such as type 2 diabetes and cardiovascular disease. 

The relationship between step counts and weight loss

The connection between step counts and weight loss is well-established in scientific literature. It’s one of the oldest tricks in the book to drop weight and improve body composition.

Studies also show that walking is a great tool for weight management. In a study published in the Journal of the American Medical Association, researchers found that individuals who maintained a higher daily step count (approximately 12,000 steps) were more likely to maintain their weight loss over a two-year period, compared to those who took fewer steps per day.

The reason why step counts are so closely linked to weight loss is due to the fact that increased physical activity, as measured by step counts, leads to a higher overall energy expenditure. 

When you burn more calories through walking, climbing stairs, or engaging in other step-based activities, you create a calorie deficit that can ultimately result in weight loss. 

Setting realistic step count goals

When it comes to setting step count goals for weight loss, it’s important to establish realistic and achievable targets that align with your goals. Jumping straight to a lofty goal of 12,000 steps per day without gradually building up to it can be overwhelming and may lead to burnout or frustration.

We always aim to use the minimal effective dose at DARE. This means that if you’ve been doing 3000 steps a day for the past 5 years, you probably only need to go up to 5000 to see great results. From here, we can increase it gradually as you get fitter and stronger.

The most effective approach is to start with a baseline step count and then gradually increase your daily target each week. Begin by tracking your current step count for a few days to get a sense of your typical daily activity level and then add to that each week. 500 steps a week is plenty. 

This gradual approach allows your body to adapt to the increased physical activity, making it more sustainable in the long run.

Intentional steps for weight loss

At DARE. we encourage people to take their steps intentionally. This means that if you’re aiming for 5000 steps, you should start your watch and aim to hit those 5000.

While making small, sustainable changes to your daily routine such as taking the stairs can help you get more steps, adjusting a habit intentionally is better.

For example, waking up half an hour earlier and taking a walk before work is an example of intentional steps that lead to more sustainable change. 

We’re not trying to get you to randomly do more steps by chance, we’re trying to build sustainable habits that will stay with you for life. Pacing around the living room at 10pm in order to hit your step count for the day (we’ve all been there!) isn’t going to be sustainable in the long run.

Start small, set achievable goals, and gradually increase your intentional step count over time. By making these changes a part of your lifestyle, you’ll be well on your way to reaching your weight loss goals through the power of high step counts.

Start stepping today

By understanding the relationship between step counts and calorie burning, setting realistic step count goals, and consistently tracking your progress, you can create a sustainable plan that supports your weight loss efforts.

With the right mindset, the proper tools, and a good coach, you can move towards a healthier, more active you.

Want to learn more? Contact us now to book a tour.