A nutritionist has shown the five reasons why striving for 10,000 steps a day isn't enough to lose weight – and what you should do instead.
For a number of years now, health professionals and health professionals have recommended that we have to walk 10,000 steps a day if we want to lose weight, but Australian nutritionist Susie Burrell said this simply wasn't the case.
"The pretty harsh reality is that 10,000 steps are not enough to lose weight," Susie wrote on her website.
“Moving so much is good for our hearts; our fitness, mood, and body in general, but if your goal is weight loss, the truth is that you actually need to exercise a lot more. & # 39;
Susie outlined the five reasons why you shouldn't take 10,000 steps a day. Whats that?
Nutritionist Susie Burrell (pictured) has shown why you shouldn't take 10,000 steps if you want to lose weight and the five reasons why she believes it
Susie explained that 60-90 minutes of walking a day does not balance eight to 12 hours of sitting, and we often eat more when we think we have exercised (archive picture)
1. We sit too much
While 10,000 steps are good and beautiful, many of us forget that we sit between eight and 12 hours every day for the rest of the time.
“Walking 60-90 minutes a day, or the equivalent of 10,000 steps for an average person, helps maintain weight, but in order to actually burn extra body fat and lose weight, we need to do all the sitting and also compensate Burn a significant number every day extra calories, ”said Susie.
Try to get up and walk around as much as possible to counteract all the bad things that happen to us when we sit down for a long time.
How many steps do you actually need?
* 10,000 steps correspond to approximately five miles or almost 10 kilometers. This number is said to help certain health conditions such as high blood pressure and heart disease.
* The CDC also recommends that we exercise for 150 minutes a week, which helps walking.
* A 2011 study found that healthy adults can perform between 4,000 and 18,000 steps a day and 10,000 steps a day is a reasonable goal for healthy adults.
* Inactive is considered less than 5,000 steps a day, the average is 7,500 to 9,999 steps per day and active is more than 12,500 steps.
* While the exact number is based on factors such as age, gender and diet, one study found that reaching at least 15,000 steps a day correlated with a lower risk of metabolic syndrome.
2. Your heart rate is rarely increased when you walk
According to Susie, you have to walk fairly quickly if you want to burn calories and ultimately want to increase your metabolism while walking.
But, she added, the average person rarely increases their heart rate for the required 30-40 minutes of walking – and this will never lead to weight loss.
"A walk is good for us, but you are unlikely to see significant drops on the scales unless you are clearly overweight and have many pounds to lose," said Susie.
3. We eat more when we think we are active
How many times have you taken a walk to come home and treat yourself to an extra piece of chocolate or biscuit?
Susie said we always eat more when we think we are active because we give ourselves permission to eat more high-calorie foods, but we have rarely burned as much as we think.
Try to keep your calorie intake under control when you've walked 10,000 steps and want to reach for the treat cabinet.
If you want to eat more, reach for something that is energy-dense but saturates like mixed nuts.
4. Eating more than we burn is easy
Similarly, the nutritionist said that it was too easy to eat more than we burn.
Susie said that we usually burn between 60 and 80 calories an hour when we sit down and 100-120 calories an hour when we go.
This should mean that you end up burning an additional 100-200 calories a day.
When many have achieved this, they think it is okay to eat what they want, but the reality is that a single Tim Tam has more than 100 calories.
The nutritionist (pictured) said that you'll be able to hold weight by 10,000 steps, but you'll need more to lose weight
5. You only get maintenance in 10,000 steps
Finally, Susie explained that 10,000 steps are good for weight maintenance rather than actual weight loss.
"To promote fat burning and burn a lot more calories, you actually have to exercise with an increased heart rate and 15,000 to 20,000 paces a day. Then you see results on the scales," said Susie.
It's also always good to combine walking with a more dynamic form of exercise, be it HIIT (high intensity interval training), running, cycling, or swimming.
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