In a recent TikTok video, fitness expert John Schaefer unveiled an effective yet often overlooked method for accelerating weight loss—walking. According to Schaefer, incorporating more walking into your daily routine can significantly enhance calorie burn and contribute to substantial weight loss.
Schaefer emphasizes the importance of setting a daily target of 10,000 steps, which equates to approximately four and a half miles. While the 10,000-step goal is not rigid, it serves as a motivational benchmark. “Walking is one of the easiest and most accessible ways to boost weight loss,” Schaefer asserts. “By achieving 10,000 steps daily over the course of 100 days, you’ll have completed a million steps, burning roughly 100 calories per mile walked. This can result in a remarkable caloric expenditure over time.”
Research supports the benefits of this approach. A study led by the University of Southern Denmark found that walking 9,800 steps daily can reduce the risk of dementia, based on an analysis of data from 78,430 individuals in the UK. Furthermore, the NHS reports that the average person currently takes about 3,000 to 4,000 steps per day. Schaefer advises making walking a regular part of daily activities, such as taking your dog out or catching up with friends on the phone. He describes walking as a “sneaky” method for achieving sustainable fat loss.
In addition to the health benefits, walking provides a practical solution for those pressed for time. The NHS highlights that even a brisk 10-minute walk can yield significant health benefits, contributing to the recommended 150 minutes of weekly exercise. Brisk walking helps build stamina, burn excess calories, and improve heart health.
According to StepsApp, walking 10,000 steps can burn between 300 and 400 calories, although this can vary based on factors such as age, weight, gender, and walking pace. For instance, a 205-pound individual walking at 4 mph may burn three times more calories than a 130-pound person walking at 2 mph. Additionally, walking uphill can increase calorie burn by up to 50% compared to walking on a flat surface.
Many users have reported positive outcomes from this simple exercise method. One individual shared their success, stating, “I lost 12kg in three months with a calorie deficit and just walking. I completely agree with this approach!” Another noted, “Walking, especially in a fasted state, has been particularly effective for me.”
In summary, incorporating more walking into your daily routine is an accessible and effective strategy for weight loss and overall health improvement. Whether you walk briskly for a short time or aim for a full 10,000 steps, the benefits are clear and substantial.
Related Topics:
How To Lose Weight With Intermittent Fasting Without Exercise
