When 5000 Steps a day is better than 10,000 steps
Will I Lose Weight Walking 5000 Steps a Day?
When 5000 steps a day can be better that 1000 steps a Day
No doubt, walking is a great physical activity that aids in weight loss and provides multiple health benefits. It is probably the easiest way to burn calories since it can be performed everywhere.
However, the question remains: how many steps should you walk to lose weight? Are 5,000 steps enough? Or do the number of steps have to be increased?
Come and learn whether it is possible to lose weight by walking 5,000 steps a day.
How Does Walking Cause Weight Loss?
Many people think that walking is not as effective as other weight loss exercises. However, it’s not true. Walking can actually play a significant role in reducing weight.
But the amount of weight you lose depends on the number of steps and the pace at which you walk.
“To lose weight, you must walk enough to burn more calories than you intake. ”
If your walking steps and speed are enough to achieve this, you will lose weight over time.
Number Of Calories Burned By Walking
An average person weighing 160 pounds can burn 40 calories per 1,000 steps.
According to the American Council on Exercise, an average person can burn around 3,500 calories per week by walking 10,000 steps a day.
However, the number of calories burned from walking depends on many factors such as:
- Bodyweight
- Speed of walking
- Nutrition
Generally, the faster you walk and the healthier you eat, the more weight you will lose.
Can Walking 5000 Steps A Day Result In Weight Loss?
Yes, walking 5000 steps a day can indeed help with weight loss. Walking even 2,500 steps a day will result in weight loss.
Although 5,000 steps are considered less active compared to 10,000 steps, it can still create the calorie deficit required to achieve weight loss. You will definitely burn the fat, but at a slower pace.
- Walking 5,000 steps a day can help you lose half a pound per week.
- Walking 10,000 steps can help you lose one pound per week.
The number of calories burned may vary depending on factors such as gender, weight, height, speed of walking, etc.
On average, a male weighing 70 kg can burn about 210 calories by walking 5,000 steps in 30 minutes.
Why 5,000 Steps Is Better Than 10,000?
A study conducted in 2011 revealed that healthy adults can easily take between 4,000-18,000 steps per day. Walking 5,000 steps a day is a more realistic goal compared to 10,000 steps.
Although walking 10,000 steps a day is considered a magic number for getting fit, it may not be enough to cause weight loss if you are not walking fast enough.
“The more steps you walk at high speed, the more calories you burn.”
People who set 10,000 steps as a target goal will often walk at a lower intensity to reach their goal. However, people who set a lower target goal, i.e. 5000 steps a day mostly do it at a higher intensity.
Ideally, walking at moderate to high intensity works better in burning fat and improving overall health.
Time Required To Complete 5000 Steps
Generally one mile takes 15-20 minutes to complete and includes 2,000 steps. Hence, completing 5,000 steps roughly requires 45 minutes to complete.
You can cover 100 steps per minute if you are walking at a moderate or higher intensity. In this way, you could cover 1,000 steps in just 10 minutes.
It has been found that a person briskly walking only for 30 minutes can burn 100 to 200 calories depending on the body weight. A 30 to 45 minute brisk walk roughly equals 3,000 - 5,000 steps.
How To Burn More Fat With 5000 Steps
The following steps can help you burn fat effectively even with only 5,000 steps.
Walk as fast as you can to increase your heart rate.
Eat nothing 2 hours before you walk and nothing for an hour after.
At least 5 days a week, embark on a good eating plan.
Carry some light weights as a bit of resistance or wear ankle and wrist weights.
How To Complete 5000 Steps A Day
Instead of doing one long walk to complete 5,000 steps, try doing 2-3 shorter walks a day. It will help you complete your daily target without being exhausted. Try walking 1,000 steps after every 1-2 hours.
Include slight variations in your daily lifestyle can help you walk more each day. Start with making small changes such as:
- Take stairs instead of elevator
- Walk without phone so that you can focus on walking quicker instead of just strolling.
- Walk to the grocery stores/workplace etc.
Don’t get distracted by anything and stick to your routine. Consistency is the key to reaching any goal.
Always keep a pedometer with you to keep a track of your steps. It helps to know where you stand and how much more you need to walk to meet your daily target. Most phones have a step counter as standard.
JOIN THE BLAZEFIT 5000 STEPS A DAY IN FEBRUARY CHALLENGE
Challenge yourself to walk 5000 steps every day in February. Lose weight and feel great as the weather warms up.
Walking 5,000 steps a day can help you reduce weight, but make sure to adopt the right intensity and healthy diet to achieve better results. Moreover, decide the required number of steps depending on your target goal and how much weight you want to lose in how much time. If your goal is to shed extra pounds over a longer duration, then 5,000 steps a day is a good target to follow.