How Much of This Do You Need to Do to Lose Weight?

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For most people to lose weight, they need an additional 2,000 steps per day to burn about 100 calories. Keep this in mind:

1 pound = 3,500 calories
1 pound weight loss each week = 500 calorie deficit per day
1 mile = 2,000 steps and 100 burned calories
So to lose 1 pound per week, you need to add 10,000 steps to your day

This might sound like a great deal of walking, but you don’t have to start right off trying to add 10,000 steps, start gradually. You will still lose weight and you will find that you are quickly able to work yourself up to that 10K.

There are a great number of ways you can add steps to your day:

Take the stairs instead of the elevator or escalator. If you work or live on in a very high building, get off the elevator two or more floors below yours and then walk the last two or three flights of steps.
Walk to the bus or get off the bus two or three blocks before you usual stop and walk the rest of the way.
Park your car a block or two away from your destination and walk the rest of the way.
If you will be carrying heavy or numerous items, park your car at the farthest end of the parking lot.
Walk while you are chatting on the phone.
Cut out just one TV program each night and go for a walk instead.
Walk in place while standing in line.
Meet your friends at a park or mall and walk while you talk.

Look for ways that you can add a few extra steps. These all add up over time to weight loss!

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