20,000 steps a day to lose weight: a march to the body of your dreams

Walking is one of the easiest exercises you can do. It does not require any particular equipment or skills. You walk during the day and you may not even notice how much time you spend on this activity. Doing missions can result in taking between 2,500 and 4,000 steps for the average American adult. Some studies claim that 10,000 steps a day is a reasonable goal for a healthy adult, while others suggest that this number has no evidence to support it, so it should not be considered the only ideal goal. Another study suggested that adding an extra 2,000 steps a day could be beneficial.

Will I lose weight if I walk 20k steps a day?

Walking 20,000 steps a day can be very difficult, especially if you lead a sedentary lifestyle and don't have a lot of free time. However, it is easier than sweating for hours in the gym and, as mentioned earlier, does not require any special equipment. All you need is comfortable clothes and suitable shoes. Choosing the right shoes can significantly improve your experience and also reduce the risk of injury. When choosing your walking shoes, you should make sure that they are fairly lightweight, provide good shock absorption and fit you perfectly.

What are the health benefits of walking 20,000 steps a day?

• Reduce belly fat

Studies have shown that walking can help fight abdominal obesity, which means it may help reduce the amount of the most harmful type of fat, visceral fat, along with other belly fat (under the skin). Study participants aimed to burn 400 calories while walking for 50-70 minutes three times a week for 12 weeks. They saw a reduction in both visceral and subcutaneous fat, as well as an improvement in markers of insulin resistance.

• Better sleep

When you come home after a long day that involves a lot of physical activity, you often feel tired, but satisfied. When you go to bed after bathing, it's much easier to fall asleep. Not only will you fall asleep, but you may also have a deeper sleep, which means you feel refreshed and rested the next morning. So, after walking 20,000 steps, you may be able to enjoy the best sleep of your life.

• Reduce joint pain

Walking increases blood flow in tense areas and promotes strengthening of the muscles surrounding the joints. So, although it is widely believed that walking a lot may damage your joints, it can be beneficial, and may even reduce joint pain when done properly. If you're not sure how much or types of activities are safe for you, talk to your health care provider.

• Improve digestion

A regular walking routine can significantly improve the regularity of bowel movements, improve digestion, and reduce bloating.

• Reduced risk of chronic diseases

Regular walking may help reduce the risk of chronic diseases, such as cardiovascular disease and metabolic syndrome. It may also reduce the risk of obesity, diabetes and high blood pressure.

Cons of walking 20,000 steps a day to lose weight

• It takes time

If you're a busy person living a fast-paced life, you may find that walking 20,000 steps a day takes a long time. We mentioned earlier that walking at a speed of 4 miles per hour (6.4 km/h) will take you about 2.5 hours to reach 20,000 steps. So, if you spend most of your time at work managing 3,000-4,000 steps, you may need to spend at least two hours of your free time walking, which some people may not find particularly appealing. Incorporating some of this into the daily activities you already do, as we'll discuss in the next section.

• Makes you feel tired

This may seem obvious because any physical exercise will make you feel tired, but walking 20,000 steps a day is not just physical exercise. It will be especially stressful if your day involves other types of exercise, hard brain work, or increased levels of stress. If you don't get enough sleep while walking 20,000 steps a day regularly, you can expect fatigue to follow wherever you go.

• Increased appetite

The main goal of a 20,000-step weight loss plan a day is to lose weight, but it becomes more difficult when you start feeling hungry frequently and need more food to satisfy your hunger. It can become a real challenge if you follow a diet that reduces calorie intake, leaving you with a limited amount of food you are allowed to eat. Increasing protein and fiber intake can help.

The bottom line

Even if you lead a sedentary lifestyle, you still spend some of your time walking. Walking is a physical exercise that also burns calories. If you want to try the 20,000-step weight loss plan per day, you can expect great results such as reducing belly fat, improving sleep, and reducing the risk of chronic diseases. Although it sounds good, walking 20,000 steps a day has its downsides. These feelings can include fatigue, hunger, and the fact that they steal a large part of your day. If you're still determined to take on this challenge, the above tips may help you reach your goal of 20,000 steps a day without disturbing your daily routine. However, before you start a 20,000-step weight loss plan per day, you should consult your healthcare provider. It's also important to remember that consistency is key if you want to see the best results from your efforts.