The skinny wants to gain weight, the one who has excess weight wants to lose it, and the one who has a normal rate either considers himself fat or skinny and therefore wants adjustments of some kind.
There is no calorie counting, no carbohydrate deprivation, or even classification of foods according to the levels of fat they contain. It is actually not a diet, as it seems, but rather a set of the simplest possible ways to lose without making drastic changes to your life.
Walking is one of the ideal sports and it is ideal for those who do not have a lot of time because it can be practiced anywhere and at any time and therefore it can be converted into a “physical activity”. In other words, practically, it is not necessary to devote time to exercising, but rather to make sure to take a specific number of steps daily in order to lose weight and not regain it again.
The number of calories burned by walking depends on two things, weight and distance. And to be more precise, these are the numbers you have to know, the body burns 400 calories when walking for one hour. This happens if you are traveling at a speed of 6 km per hour. In order to burn 100 calories, you need to take 2,000 steps, which means you will walk 1.6 km. Therefore, losing a kilogram requires you to burn 3500 calories.
Number of steps and activity level
The average person walks between 3,000 and 4,000 steps per day, and 1,000 steps equals about 10 minutes of brisk walking. But the recommended number of steps for weight loss is 10,000.
According to experts, a person who walks less than 5,000 steps per day is an inactive person, while those who walk between 5,000 and 7,499 steps are of the limited active category, and the same applies to those who walk between 7,500 and 9,999 steps per day. The person who is classified in the active category is the one who walks between
10,000 - 12,499 steps per day, or those who fall into the high-activity category take more than 12,500 steps per day.
Isn't the number of steps exaggerated?
If you are the type who does not do any physical activity during the day or does it at a minimum, then you will feel that this number of steps is exaggerated. But no one is asking you to walk 10,000 steps from day one.
You should start gradually, that is, walk on the first day for no more than 15 to 20 minutes, in order to be able to introduce a walking routine into your life. Then you start gradually increasing it up to 30 and finally 60 minutes.
It is very easy and this number of steps can be achieved quite easily by abandoning the car when you do not need it, and the elevator can be completely dispensed with. Every step you take daily is added to the number of steps you record and thus helps you lose weight.