I am actually addicted to doing my steps . I try to give myself a day of but I never do I bought myself some lightweight cloths and shoes and a backpack . I do between 22.000 and 30.000 steps a day the most I have done is 42.000 . I have lost 10 pounds and sleep a lot better I work full time to and I am 60 yrs old and been doing it for 2 yrs now
I started doing steps 3wks ago. At first, 3k steps was the start for me. Than managed 5k, then 7k, etc... Now I can do 12k steps with ease. And I aim to be doing 15k steps!!! Walking is something I can actually do and that interests me. Its great for my anxiety. Along with trying to do weight/strength training.
Losing weight takes time. All one has to do is walk, walk and walk. Everyday. Ten Kilometres a day. The body will soon do its thing. Don’t eat more than necessary. The lesser you eat, the better.
I do between 10-15000 steps everyday, low intensity exercise 3-4 times a week in the morning, 15min on a stationary bike, 10min of core exercises and finish off with 10min of weight training, plus intermittent fasting, currently 16-8 routine mon-fri. The final ingredient is diet, cutting down on the amount of carbs I eat and making replacements where I can. Eg, I had simple porridge with banana and cinnamon, lunch was a couple of hard boiled eggs with salad and meat slices.
15,000 is a good "starting point"?? Thats like an hour and a half atleast on the treadmill as a "starting" point 🤣🤣🤣. Thats absurd. Aim to do 10k steps and WATCH WHAT YOU EAT. Period.
Hey jal Thanks for comment This is exactly the point I address in this video If you change nothing else and want to lose weight through low intensity exercise then 10,000 steps is an arbitrary number plucked out of thin air for a study regarding exercise adherence. The fact is youll need to do more than you think to get consistency weight loss. I don’t make this up. This is studied. Most of my patients who struggle to lose weight think theyre active but aren’t anywhere near what they actually need to do. So there’s a disconnect between what people see as “ridiculous” and what it actually takes. So let me ask you?? Why 10,000? What’s your basis for that number? You’ve obviously got it from somewhere? Also why is 15,000 ridiculous but 10,000 is fine?? 10,000 is still 1 hour by your logic??? So that’s ok but 1.5 hours is ridiculous??? Also why does it have to be in gym in one go??? The idea is your accumulate it over the Day. And this is only if you changed nothing else. Which I believe I say In the video. Thanks Jal
You are not going to see fat loss on the scale at first when you use exercise after a sedentary lifestyle because your muscles are weak !! Exercising will strengthen muscles , you may actually see weight gain on the scale at first ! .... Speaking from experience ....
15,000 steps is a great goal to hit, but is not realistic for most people to do daily. If you eat $200 to 300 calories below your maintenance it will take the burden off having to walk so many steps to lose weight you can then walk around 10,000 steps a day
You don't walk for the calorie deficit. You do it for the oxygen in your body, the effect it has on your cortisol, how it triggers your muscles, etc...
When I was super unhealthy years ago, walking got me started to the road to getting better. Then eventually I was able to do burpees. But I never stopped working, even marching at home. I do very minimal HIIT burpees daily and walk lots lots lots. Works like a charm
Walking on an empty stomach every single day (10,000) steps and in five months lost 25 lbs. Mixed it with Intermittent Fasting and lost 4 more lbs. A total of 29lbs in six months. I went from 134lbs to 105lbs. I’m 39 years of age, 5 feet, short, mom of three little kids. Yes! fasting and walking works. I found the secret to the fountain of youth.
10 K steps miles is great if you have the time, but I work and sit at a desk all day so 10K steps isn't sustainable. I do make sure I average 2 1/2 miles a day in addition to lifting weights and yoga 4 days a week. I don't base it on steps, because that causes way more stress and I can get 2 1/12 miles in by taking the long way to the train going to and from work, taking walks on my lunch break, and leisurely walking around the city. Focusing on steps causes way more stress than needed and I base it on how I feel. My digestion is amazing, and I've been able to maintain my fitness results long term, so it doesn't feel like I'm always trying to lose weight. It's become habit to walk around the city on the weekends and if the weather is torrential, I have a stationary bike that I can hop on and get the blood pumping.
I have a large hound that I walk every day. The first mile can take an hour because he has to sniff everything. The last mile can be quite aerobic because he's beating feet for home.
@@diabetesdietguy will 15000 steps help me maintain my muscle im lifting 5 days a week and walking 10000 steps daily . Should i walk 15 instead of 10 ??
@@dipyamanbhattacharyya7041 hey buddy It won’t necessarily help you maintain muscle mass but it shouldn’t effect it too much either. The more you move the more calories you’ll burn and thus arguably the leaner you might’ve. So if you’re happy at 10k steps then there’s no need to increase. This is just for weight loss if you are doing no other activity
You will lose weight if you do 10000 steps per day..... Say u eat 2000 calories you need to eat 1500 calories per day and 10000 step will burn 300 calories aswell.
300 calories for an hour and a half of walking? So not worth it. Intermittent fasting is easier. Skip breakfast, eat a big lunch, eat a small dinner and don’t snacsk. Easy Peezy.
Walking works , but you need it to do the right way , I dit 2 hours of walking a day , I used a timer , just stay walking without stopping for 2 hours , and you wil see , you wil lose weight.
Good stuff Nicola I agree, if ya got the time to do enough or can integrate it into your normal day it works wonders The video is more for those struggling to lose weight who might be walking half an hour a day and not reaching their goals and wondering why!
@@diabetesdietguy I’m type 2 diabetes, when it was discovered some years ago , I had the idea to walk 2 hours a day, I dit it for one mont , and my diabetic went from 14 to 6,5 . Now I do it sometime, when I have the time to do so , but I go to the gym , and do some workouts, like cycling, rowing, elliptical, or just on the treadmill. My diabetic is now at 7,2 , I hope that I get it lower in the summer.
I love walking, somehow this number just fits me just fine LOL about the weight loss, diet is where i do my hardest work, i don't walk for the weight but for moving
From what I've read the 10K steps was from a watchmaker selling pedometers in Japan for the Olympics in the '60s. No clinical basis, it's like the 8 glasses of water. Eight glasses might do if you're an accountant in London but if you're a roofer in southern Texas you'll need that much before lunch to stay out of hospital. I'm in my 60s, I have autoimmune disease which causes tendon/ligament inflammation. Your heart and lungs can only get so good but at some point, the wear and tear on your ankles, feet and knees becomes a problem. For weight loss grab the low hanging fruit- reduce caloric intake. Why isn't 8-10K/day enough especially if 30-40 minutes of that is at a vigorous pace? Thanks!
Hey Gerard Thanks for the comment. Not sure if you watched the video but I say if you change nothing else for sustainable weight loss long term 10k is seldom enough to get you over the line. Obviously if you I change your diet or increase the intensity that’s different. And this is also a rule of thumb. Individual is l circumstances shall apply. For example, I don’t necessarily hit 10k steps a day but I do exercise and thus don’t need 10k steps or more to maintain a normal weight. So as you rightly say, as intensity goes up, time can come down. Where my patients run into trouble is they can’t generate the necessary intensity to reduce the time and thus must rely on low intensity activities like walking for their exercise and to get enough of this to make a difference, nothing else changed, it takes time. The point of the video was to highlight 10k is an arbitrary number plucked out of thin air as you rightly say and that what people think is enough walking for weight loss, often is not. As I meet a lot of patients in this situation who are disgruntled they aren’t losing weight despite seemingly doing all the right things 👍.
@@diabetesdietguy Thanks for the prompt reply! My doctor said the best exercise is "the one you'll actually do". Same for diets. People embark on regimens they'll never sustain. For me it's a few crunches, push-ups and the like plus a brisk 40-60 minute walk in the evening. If it's pouring rain I'll take a day off. Stay well.
I would not recommend upping the intensity. One of the factors in stopping losing weight is cortisol. Every time your heart goes between 70 to 85% of your max Heart Rate, you will be in the endurance part of it lets say, and if you ask for intensity you will ask people to get near this zone, which is not bad, because it improves your heart and your lungs. The problem is cortisol, which will, like insulin, avoid lipolysis, not also that, there is a correlation between high levels of cortisol and visceral fat (belly fat). The other problem is that, you activate less the fat metabolic pathways, because upping the intensity requires more energy and fast, you will tap to your glycogen and glucose levels fast and less fat. By walking you use more fat than glycogen/glucose. The best is to eat the calories that you need less 400 cal aprox and then walking. I started walking for 40 min, then 50, then 60, then... until hour and a half, I don't count steps and I brisk walk (something like 100 to 99 steps per minute). The only thing I do is (from time to time) is measure my bpm, I have a heart chest strap and I measure my heart, the idea is to not have my heart > 70% max heart rate. Important note though: 75 mins per week of endurance training is necessary for a holistic exercise (and lift weights of course).
Hi another Thanks for the comment and taking the time for a well thought out response 👍. I have a different take on some parts of what you said, as they aren’t entirely correct in my experience. We did a lot about this on my sport and exercise science degree and subsequent 10 years as a personal trainer and now working in the endocrine department in the hospital. I think what you’re referring to is the ‘fat burning zone’ at lower intensities. Which you’re absolutely correct about. You burn a higher percentage of your calories from fat when at lower intensities. However, this shouldn’t ignore the overall calorie burn. Fat burn and weight loss aren’t different things. They are related. if you exercise for 30 minutes at low intensity e.g. walking a normal weight individual will burn around 100-200kcal depending on your body weight, and say for example, 70% of calories come from fat - higher percentage of lipolysis - but that’s still only 70- 140kcal. Now take someone doing a spin class burning say 700kcal. The percentage of calories will come from glycolysis and a lower percentage from fat. Usually a similar percentage say 70% for glycolysis (depending on intensity) and say 25% for fat (some reserved for protein). This individual has burned around 175kcal from fat (similar to the walk) but we can’t pretend the additional 525kcal has not contributed to weight loss. Nor can we then say that this person is going to lose less weight than the person who walked for the same duration because their cortisol levels have increased slightly. To achieve the same calorie burn walking the fist person would need to walk for between roughly 1.5-3.5 hours. We also can’t ignore the metabolic increase associated with higher intensities which lasts beyond the exercise session itself, which isn’t achieved at lower intensities. - the EPOC effect which is well established. And also as you say, the effectiveness of the fitness benefits associated with higher intensity which I do agree with. I think from what you’re saying your referring to the fat storing properties of cortisol. Which in a condition like Cushings syndrome or long term corticoid steroid use, is absolutely correct. This is super normal levels of cortisol most of the time. . But this doesn’t represent high intensity exercise. You don’t see many athletes (professional or recreational) carrying much fat and they mostly perform high intensity exercise on a regular basis. But they also have the diet to back it up. However, by your above definition, the higher intensity would encourage too much cortisol and thus encourage them to lay down too much fat. So I’m not saying there isn’t a place for low intensity activity. In fact any well thought out exercise plan will rely more on lower intensity exercise to avoid injury and over training. And to be fair most of my patients can’t exercise at high intensities due to their health. But to say high intensity = more fat storage, I don’t agree with im afraid I hope I’ve interpreted what you said correctly as it’s always hard on comments Thanks another .
However, I’m always open to more info so I’ll certainly look into the research on this around high intensity exercise but it’s not my experience of how this works 👍
@@diabetesdietguy Hey There!, thanks for the response. Everything I know is thanks to other videos I have seen, from different doctors and professionals in nutrition's, I also read some papers, but In no way I'm an expert nor I work in the field (I just like it), so I could be very wrong. I also based what I write on my own experience. We lose weight thanks for the caloric deficit + maintaining low levels of insulin and high levels of glucagon, norepinephrine and (yes) cortisol at low levels. High intensity training will not be giving you more fat storage, it is just stated that high cortisol reaffirms the fat in the belly, cortisol is not created only on med to hi intensity exercise, but also during stress, like, life stress, so no, I don't think you are going to gain belly fat by doing med to hi intensity training (because it still exercise), maybe it is going to be more difficult to burn that fat? We can check it out. In regards of metabolic increase, I read in some papers that the metabolic increase associated with higher intensities like HIIT is not that significant, EPOC roughly makes 80 calories after HIIT and lasts for a couple of hours.
Not only that, because HIIT is Anaerobic (because is so intense you can't give proper oxygen to the body) you will need to tap into your glucose/glycogen 1st and fat used after (more into this later). If you are already eating a very low carb diet, like I'm doing for example, 75g of complex carbs (75% type A veggies, 25% type B veggies) YOU WILL NOT have a very good time doing HIIT, it is quite possible that you will suffer from hypoglycemia and this is because your body does not even has glycogen, with only 75g of carbs per day you don't even feed the brain needs of glucose, you are asking the body for gluconeogenesis, luckily for people that eats more protein (like me), the body seems to use other type of amino acids and lactic acid (90%) to activate gluconeogenesis and the rest (10%) on living muscle tissue. I read that working on Zone 2 (60 to 70% roughly Max HR) is not that only you burn fat (something like 80 to 20%), but I read you make the "metabolic flexibility" of mitochondria's better, that means your mitochondria's can change from CHO to Fat and from Fat to CHO faster or even better, not only that you make mitochondria's better and you make more mitochondria's by working on zone 2. So if you want to get better at making ATP and want to perform better in Zone 3-4 or even if you want to max your VO2 Max, it would be necessary to train on Zone 2 first. This is specially true if you have a high BMI (or if someone made an anthropometry of your body and you know you have a lot of fat). But it is true that, once you are getting well trained you will have to train in the other zones, in the beginning if you ask a very fat person or someone who does not train to do HIIT, it wont be a good day for that person, and there is a high chance that person stops doing exercise.
Now, if you are getting near your healthy amounts of body fat, something akin to 18 to 17% fat (and this is based on mortality rates only) and even if you want less body fat, then you will need to even eat less or do more exercise. The question that you need to ask yourself is, at what point that would be healthy? our bodies feels good at certain body fat and having your abs to pop up all the time? that is impossible, no one can maintain that forever.
Im workin out everyday and i do around 5 to 10k steps..in this 10k steps i include my fast walk session of 30min because intensity of steps increases the steps if that makes sense..fast walkin is perfect non sweatin activity that compliements my kettlebel routines..its not easy to find a time to walk,especialy for modern bussy people plus u most people need reason to walk,thats either a dog or some destination they go to but the best way is to walk without specific goal,goal is ofcourse health but not lot of people still think that is a valid reason to walk somewhere as its not a place..weird..human evolved from hunters to domestic couch rats
I don't count steps.When I walk, I use a comfortable spritely pace and walk for set time (1/2 hour or hour) or a set mileage (2 miles or more). When I run, I run a set distance (6 miles) and either run at a uniform pace, or vary the pace for a given time, like a minute hard sprint, followed by a recovery, then a slightly faster pace working back to the outright sprint. Interval training and steady cardio.
Hey good nut This isn’t saying to do one or the other. This video says 10k steps is a myth and if you’re only walking and doing no other exercise, 10k steps is often not enough. But this is also dependent on what you eat. However, for most people with your average diet, 10k is an arbitrary number. Lifting weights definitely helps and in my opinion should be included in most exercise programmes. But for most of my patients, suddenly jumping into serious resistance training is not realistic. That ship has sailed. So ultimately, the goal is, get moving and get that heart rate up. The lower intensity you do, the more of it you have to do. The higher intensity you do, the quicker you can do it in 👍
I get a train to London and walk around the capital looking for old buildings can do 5 miles without boredom and it goes quickly, don't think I could walk around my block 100 s of times Also a couple of years back I cycled a ten mile course at an average of 23 mph every other day and the weight plummeted , I might go back to that as I think it is the raised heart rate that adds to the weight loss
We all know 10000 steps was an arbitrary number. But the fact is by accident it’s a pretty good number to prevent sedentary side effects (Heart disease etc).
actually its about 12 km 15000 I tried but next 3 day later I cant continue because of tireness 8 km 10K steps good I'm plan to do 6 days of week 🙂 15K too long for me even I did 14 km I really push my self but I am looking something to do routine long term 6 days of week maybe last day of week I can try 15 and than rest 1 day. I start big and over do that break me lol :D
where did u get that 15k steps number? cuz didn’t the fda said that for health you only need to be active for 150 min a week? 15k steps is 2 hours a day of walking
Think I cover this in the video 150 mins is for general health. It’s the absolute minimum you should be doing. Weight loss is different 15k was a consensus statement by an obesity society conference I attended a couple of years back as I say in the video I believe. This is if you change absolutely nothing else though and this is for sustained long term weight loss. In reality it varies from individual to individual. As some people do other forms of exercise or change their diet at the same time. The point being if you think you’re doing enough and not losing weight, then it probably takes more.
The UK guidelines say to do a minimum of 1 hour walking to maintain weight loss. But there’s little published guidance on the exact number you need. I did publish another video based on a study recently for steps and cardiovascular disease 👍
Hey Wanda It Doesn’t say walking doesn’t make you lose weight. It says 10,000 steps was an arbitrary number picked in a random Japanese study that then for whatever reason became the magical number to hit. Hence, 10,000 steps has no medical or physiological significance. It’s made up not a proven number. 👍
15k+ steps a day is unrealistic to tell most people to do and stick to is the issue. For the average joe that could be well over 2 hours a day everyday set aside just to walking. Add in family, responsibilities, a sit down job.. etc. 10k is more than enough which is about 1.5 hours for most. You risk burning people out if you ask for to much.
Hey TV Thanks for the comment. I take ya point. I’m not asking anything of anyone. I’m explaining that the 10k step goal is based on a random study that didn’t look at weight loss I’m also explaining that for all those patients who come see me in clinic disappointed that they’re not losing weight cause they inserted half an hour of walking a day just isn’t enough So it’s also about managing expectations. If you only walk and change nothing else, it’s likely to sustain long term weight loss you’ll need to do more than you think. If you change your diet and/or exercise more intensely you can do less duration. But obviously it’s harder. 👍
It seems weird to focus so much on energy out via "aerobic" exercise. Wouldn't simply modifying your intake and adding high effort resistance training be better? You'd gain muscle mass, myokines flowing, belly fat likely reduced as well, great cardiovascular fitness, increased resting energy expenditure, insulin sensitivity restored, time saved etc. Isn't the real goal of exercise maintaining/adding muscle mass and reaping the resulting cascade of benefits across all bodily systems?
Depends on your starting point I’d say Realistically a 60 year old patients with multiple Co morbidities who hadn’t resistance trained ever isn’t going to gain significant amount of muscle to effect BMR enough. What you’re describing is ideal if you’re able to do it and in reality, young enough. For our patient cohort that’s just not the case. Most rely on low intensity activity It’s all they can’t manage. So the video is for those patients who I see in clinic who tell me they don’t understand why they aren’t losing weight despite walking a lot - which in reality is generally 5000 steps a day max which just isn’t enough for weight loss
Hey noura Thanks for the feedback However I think you’ve missed the point here. It doesn’t say you won’t lose weight. It explains 10k steps is an arbitrary number plucked from a Japanese study looking at exercise adherence. So the magic 10k figure isn’t based on anything. It’s made up. So you could lose weight with less steps. Depends on your starting point and also what you’re eating - which is a massive factor. However, most of my patients - and I see a lot of them - can’t figure out why they aren’t losing weight despite walking or they think the amount they’re walking compensates for their dietary intake when it doesn’t. Resulting in them becoming very disheartened. So the purpose of the video is to highlight 10k is an arbitrary number and to help people hopefully think about whether what they’re doing is enough if they’re honest with themselves and struggling to reach their goals or lose weight. If you’re losing weight and it’s working and you’re happy and it’s sustainable then fantastic. Win win
Hi asad You can’t really put a number on it as there’s many other variable that effect it. Even if you controlled every variable to absolute precision you can’t say how much weight you will lose exactly
Hey John This is only for weight loss if you change nothing else The video merely highlights that I see a lot of patients all in the same situation. They want to lose weight, don’t move a great deal and thus need to be almost 100% with their dietary efforts which is unrealistic. So they don’t lose as much weight as they want, get fed up, and round and round they go There’s always the option of increasing your heart rate. I don’t know your personal circumstances But for example, 20 minutes of rowing at a modest intensity is worth an hours walking 20 minutes of jogging at 12km/hr will burn more calories in 20 mins than an hour of walking. However The other problem I encounter is either 1) the patient hasn’t exercised for years so anything above a walk is unrealistic or 2) they have medical problems which restricts their ability to exercise. This is why - unless the medical condition is completely unavoidable such as MS, historical injury, or something genetic, rather than a more lifestyle related disease, prevention is the best cure and starting to get the fitness up ASAP is best. Start slow and build up and that then allows the diet to be more flexible making the whole process less painful. Keep going and all the best
Lol 😂😂😂 hey morgen Video highlighting that 10k steps was from a study and plucked out of thin air If times an issue, up the intensity 👍 Walking is a slow way to weight loss. So I agree. If ya time pressed, prob best to get the heart rate up
I am actually addicted to doing my steps . I try to give myself a day of but I never do I bought myself some lightweight cloths and shoes and a backpack . I do between 22.000 and 30.000 steps a day the most I have done is 42.000 . I have lost 10 pounds and sleep a lot better I work full time to and I am 60 yrs old and been doing it for 2 yrs now
Impressive 👍 good work
Am down 32 pounds walking 20,000 steps 6 days a week for the past 3 months
Great stuff stella! Well done
Fantastic
How have you got 4 hours a day to spare?
I started doing steps 3wks ago. At first, 3k steps was the start for me. Than managed 5k, then 7k, etc... Now I can do 12k steps with ease. And I aim to be doing 15k steps!!!
Walking is something I can actually do and that interests me. Its great for my anxiety. Along with trying to do weight/strength training.
Losing weight takes time. All one has to do is walk, walk and walk. Everyday. Ten Kilometres a day. The body will soon do its thing. Don’t eat more than necessary. The lesser you eat, the better.
I do between 10-15000 steps everyday, low intensity exercise 3-4 times a week in the morning, 15min on a stationary bike, 10min of core exercises and finish off with 10min of weight training, plus intermittent fasting, currently 16-8 routine mon-fri. The final ingredient is diet, cutting down on the amount of carbs I eat and making replacements where I can. Eg, I had simple porridge with banana and cinnamon, lunch was a couple of hard boiled eggs with salad and meat slices.
Sounds very similar to my routine....keep it up!
When I lost weight via walking, I would add 5lb weights for every 5lbs lost. Salads through the week for dinner and no eating after 6pm.
Well done Jan sounds like a great job
Don’t forget Sleeping! Very important
Thanks for this! I feel called out but i needed it
Wow, if raining on a parade was a person 😆😜 thanks for your perspective and grain of salt for this issue
Ha ha thanks Daniela
15,000 is a good "starting point"?? Thats like an hour and a half atleast on the treadmill as a "starting" point 🤣🤣🤣. Thats absurd. Aim to do 10k steps and WATCH WHAT YOU EAT. Period.
Hey jal
Thanks for comment
This is exactly the point I address in this video
If you change nothing else and want to lose weight through low intensity exercise then 10,000 steps is an arbitrary number plucked out of thin air for a study regarding exercise adherence. The fact is youll need to do more than you think to get consistency weight loss. I don’t make this up. This is studied.
Most of my patients who struggle to lose weight think theyre active but aren’t anywhere near what they actually need to do. So there’s a disconnect between what people see as “ridiculous” and what it actually takes.
So let me ask you?? Why 10,000? What’s your basis for that number? You’ve obviously got it from somewhere?
Also why is 15,000 ridiculous but 10,000 is fine??
10,000 is still 1 hour by your logic??? So that’s ok but 1.5 hours is ridiculous???
Also why does it have to be in gym in one go??? The idea is your accumulate it over the Day. And this is only if you changed nothing else. Which I believe I say In the video.
Thanks Jal
You are not going to see fat loss on the scale at first when you use exercise after a sedentary lifestyle because your muscles are weak !! Exercising will strengthen muscles , you may actually see weight gain on the scale at first ! .... Speaking from experience ....
Thank you for this comment. That encourages me.
15,000 steps is a great goal to hit, but is not realistic for most people to do daily. If you eat $200 to 300 calories below your maintenance it will take the burden off having to walk so many steps to lose weight you can then walk around 10,000 steps a day
Yep agree and thanks for the comment 👍
You don't walk for the calorie deficit. You do it for the oxygen in your body, the effect it has on your cortisol, how it triggers your muscles, etc...
Great advice, enjoying your videos xx
Thanks Sheila
When I was super unhealthy years ago, walking got me started to the road to getting better.
Then eventually I was able to do burpees. But I never stopped working, even marching at home.
I do very minimal HIIT burpees daily and walk lots lots lots.
Works like a charm
Walking on an empty stomach every single day (10,000) steps and in five months lost 25 lbs. Mixed it with Intermittent Fasting and lost 4 more lbs. A total of 29lbs in six months. I went from 134lbs to 105lbs. I’m 39 years of age, 5 feet, short, mom of three little kids. Yes! fasting and walking works. I found the secret to the fountain of youth.
Update?
@@chandracox6814 I'm ok. :) Going to swim with my kid
10 K steps miles is great if you have the time, but I work and sit at a desk all day so 10K steps isn't sustainable.
I do make sure I average 2 1/2 miles a day in addition to lifting weights and yoga 4 days a week. I don't base it on steps, because that causes way more stress and I can get 2 1/12 miles in by taking the long way to the train going to and from work, taking walks on my lunch break, and leisurely walking around the city. Focusing on steps causes way more stress than needed and I base it on how I feel. My digestion is amazing, and I've been able to maintain my fitness results long term, so it doesn't feel like I'm always trying to lose weight.
It's become habit to walk around the city on the weekends and if the weather is torrential, I have a stationary bike that I can hop on and get the blood pumping.
I have a large hound that I walk every day. The first mile can take an hour because he has to sniff everything. The last mile can be quite aerobic because he's beating feet for home.
Sounds like he’s taking you for a walk cindy rather than the other way around lol!
Mark thank you so much, I'm super subscribed! Fabulous information
Thanks so much Monica
@@diabetesdietguy will 15000 steps help me maintain my muscle im lifting 5 days a week and walking 10000 steps daily . Should i walk 15 instead of 10 ??
@@dipyamanbhattacharyya7041 hey buddy
It won’t necessarily help you maintain muscle mass but it shouldn’t effect it too much either. The more you move the more calories you’ll burn and thus arguably the leaner you might’ve. So if you’re happy at 10k steps then there’s no need to increase. This is just for weight loss if you are doing no other activity
You will lose weight if you do 10000 steps per day..... Say u eat 2000 calories you need to eat 1500 calories per day and 10000 step will burn 300 calories aswell.
300 calories for an hour and a half of walking? So not worth it. Intermittent fasting is easier. Skip breakfast, eat a big lunch, eat a small dinner and don’t snacsk. Easy Peezy.
Walking works , but you need it to do the right way , I dit 2 hours of walking a day , I used a timer , just stay walking without stopping for 2 hours , and you wil see , you wil lose weight.
Good stuff Nicola
I agree, if ya got the time to do enough or can integrate it into your normal day it works wonders
The video is more for those struggling to lose weight who might be walking half an hour a day and not reaching their goals and wondering why!
@@diabetesdietguy I’m type 2 diabetes, when it was discovered some years ago , I had the idea to walk 2 hours a day, I dit it for one mont , and my diabetic went from 14 to 6,5 . Now I do it sometime, when I have the time to do so , but I go to the gym , and do some workouts, like cycling, rowing, elliptical, or just on the treadmill.
My diabetic is now at 7,2 , I hope that I get it lower in the summer.
@@grecuccionicola great stuff keep it up!!
Great video! Helped give me perspective thank you!
I love walking, somehow this number just fits me just fine LOL about the weight loss, diet is where i do my hardest work, i don't walk for the weight but for moving
From what I've read the 10K steps was from a watchmaker selling pedometers in Japan for the Olympics in the '60s. No clinical basis, it's like the 8 glasses of water. Eight glasses might do if you're an accountant in London but if you're a roofer in southern Texas you'll need that much before lunch to stay out of hospital. I'm in my 60s, I have autoimmune disease which causes tendon/ligament inflammation. Your heart and lungs can only get so good but at some point, the wear and tear on your ankles, feet and knees becomes a problem. For weight loss grab the low hanging fruit- reduce caloric intake. Why isn't 8-10K/day enough especially if 30-40 minutes of that is at a vigorous pace? Thanks!
Hey Gerard
Thanks for the comment. Not sure if you watched the video but I say if you change nothing else for sustainable weight loss long term 10k is seldom enough to get you over the line. Obviously if you I change your diet or increase the intensity that’s different. And this is also a rule of thumb. Individual is l circumstances shall apply.
For example, I don’t necessarily hit 10k steps a day but I do exercise and thus don’t need 10k steps or more to maintain a normal weight. So as you rightly say, as intensity goes up, time can come down. Where my patients run into trouble is they can’t generate the necessary intensity to reduce the time and thus must rely on low intensity activities like walking for their exercise and to get enough of this to make a difference, nothing else changed, it takes time.
The point of the video was to highlight 10k is an arbitrary number plucked out of thin air as you rightly say and that what people think is enough walking for weight loss, often is not. As I meet a lot of patients in this situation who are disgruntled they aren’t losing weight despite seemingly doing all the right things 👍.
@@diabetesdietguy Thanks for the prompt reply! My doctor said the best exercise is "the one you'll actually do". Same for diets. People embark on regimens they'll never sustain. For me it's a few crunches, push-ups and the like plus a brisk 40-60 minute walk in the evening. If it's pouring rain I'll take a day off. Stay well.
@@gerardmoran9560 agreed Gerard
Sounds like great stuff
I would not recommend upping the intensity. One of the factors in stopping losing weight is cortisol. Every time your heart goes between 70 to 85% of your max Heart Rate, you will be in the endurance part of it lets say, and if you ask for intensity you will ask people to get near this zone, which is not bad, because it improves your heart and your lungs.
The problem is cortisol, which will, like insulin, avoid lipolysis, not also that, there is a correlation between high levels of cortisol and visceral fat (belly fat).
The other problem is that, you activate less the fat metabolic pathways, because upping the intensity requires more energy and fast, you will tap to your glycogen and glucose levels fast and less fat. By walking you use more fat than glycogen/glucose.
The best is to eat the calories that you need less 400 cal aprox and then walking. I started walking for 40 min, then 50, then 60, then... until hour and a half, I don't count steps and I brisk walk (something like 100 to 99 steps per minute). The only thing I do is (from time to time) is measure my bpm, I have a heart chest strap and I measure my heart, the idea is to not have my heart > 70% max heart rate.
Important note though: 75 mins per week of endurance training is necessary for a holistic exercise (and lift weights of course).
Hi another
Thanks for the comment and taking the time for a well thought out response 👍.
I have a different take on some parts of what you said, as they aren’t entirely correct in my experience. We did a lot about this on my sport and exercise science degree and subsequent 10 years as a personal trainer and now working in the endocrine department in the hospital.
I think what you’re referring to is the ‘fat burning zone’ at lower intensities. Which you’re absolutely correct about. You burn a higher percentage of your calories from fat when at lower intensities. However, this shouldn’t ignore the overall calorie burn. Fat burn and weight loss aren’t different things. They are related. if you exercise for 30 minutes at low intensity e.g. walking a normal weight individual will burn around 100-200kcal depending on your body weight, and say for example, 70% of calories come from fat - higher percentage of lipolysis - but that’s still only 70- 140kcal.
Now take someone doing a spin class burning say 700kcal. The percentage of calories will come from glycolysis and a lower percentage from fat. Usually a similar percentage say 70% for glycolysis (depending on intensity) and say 25% for fat (some reserved for protein).
This individual has burned around 175kcal from fat (similar to the walk) but we can’t pretend the additional 525kcal has not contributed to weight loss. Nor can we then say that this person is going to lose less weight than the person who walked for the same duration because their cortisol levels have increased slightly. To achieve the same calorie burn walking the fist person would need to walk for between roughly 1.5-3.5 hours.
We also can’t ignore the metabolic increase associated with higher intensities which lasts beyond the exercise session itself, which isn’t achieved at lower intensities. - the EPOC effect which is well established.
And also as you say, the effectiveness of the fitness benefits associated with higher intensity which I do agree with.
I think from what you’re saying your referring to the fat storing properties of cortisol. Which in a condition like Cushings syndrome or long term corticoid steroid use, is absolutely correct. This is super normal levels of cortisol most of the time. . But this doesn’t represent high intensity exercise.
You don’t see many athletes (professional or recreational) carrying much fat and they mostly perform high intensity exercise on a regular basis. But they also have the diet to back it up. However, by your above definition, the higher intensity would encourage too much cortisol and thus encourage them to lay down too much fat.
So I’m not saying there isn’t a place for low intensity activity. In fact any well thought out exercise plan will rely more on lower intensity exercise to avoid injury and over training. And to be fair most of my patients can’t exercise at high intensities due to their health.
But to say high intensity = more fat storage, I don’t agree with im afraid
I hope I’ve interpreted what you said correctly as it’s always hard on comments
Thanks another .
However, I’m always open to more info so I’ll certainly look into the research on this around high intensity exercise but it’s not my experience of how this works 👍
@@diabetesdietguy Hey There!, thanks for the response. Everything I know is thanks to other videos I have seen, from different doctors and professionals in nutrition's, I also read some papers, but In no way I'm an expert nor I work in the field (I just like it), so I could be very wrong. I also based what I write on my own experience.
We lose weight thanks for the caloric deficit + maintaining low levels of insulin and high levels of glucagon, norepinephrine and (yes) cortisol at low levels.
High intensity training will not be giving you more fat storage, it is just stated that high cortisol reaffirms the fat in the belly, cortisol is not created only on med to hi intensity exercise, but also during stress, like, life stress, so no, I don't think you are going to gain belly fat by doing med to hi intensity training (because it still exercise), maybe it is going to be more difficult to burn that fat? We can check it out.
In regards of metabolic increase, I read in some papers that the metabolic increase associated with higher intensities like HIIT is not that significant, EPOC roughly makes 80 calories after HIIT and lasts for a couple of hours.
Not only that, because HIIT is Anaerobic (because is so intense you can't give proper oxygen to the body) you will need to tap into your glucose/glycogen 1st and fat used after (more into this later). If you are already eating a very low carb diet, like I'm doing for example, 75g of complex carbs (75% type A veggies, 25% type B veggies) YOU WILL NOT have a very good time doing HIIT, it is quite possible that you will suffer from hypoglycemia and this is because your body does not even has glycogen, with only 75g of carbs per day you don't even feed the brain needs of glucose, you are asking the body for gluconeogenesis, luckily for people that eats more protein (like me), the body seems to use other type of amino acids and lactic acid (90%) to activate gluconeogenesis and the rest (10%) on living muscle tissue.
I read that working on Zone 2 (60 to 70% roughly Max HR) is not that only you burn fat (something like 80 to 20%), but I read you make the "metabolic flexibility" of mitochondria's better, that means your mitochondria's can change from CHO to Fat and from Fat to CHO faster or even better, not only that you make mitochondria's better and you make more mitochondria's by working on zone 2. So if you want to get better at making ATP and want to perform better in Zone 3-4 or even if you want to max your VO2 Max, it would be necessary to train on Zone 2 first.
This is specially true if you have a high BMI (or if someone made an anthropometry of your body and you know you have a lot of fat). But it is true that, once you are getting well trained you will have to train in the other zones, in the beginning if you ask a very fat person or someone who does not train to do HIIT, it wont be a good day for that person, and there is a high chance that person stops doing exercise.
Now, if you are getting near your healthy amounts of body fat, something akin to 18 to 17% fat (and this is based on mortality rates only) and even if you want less body fat, then you will need to even eat less or do more exercise. The question that you need to ask yourself is, at what point that would be healthy? our bodies feels good at certain body fat and having your abs to pop up all the time? that is impossible, no one can maintain that forever.
Im workin out everyday and i do around 5 to 10k steps..in this 10k steps i include my fast walk session of 30min because intensity of steps increases the steps if that makes sense..fast walkin is perfect non sweatin activity that compliements my kettlebel routines..its not easy to find a time to walk,especialy for modern bussy people plus u most people need reason to walk,thats either a dog or some destination they go to but the best way is to walk without specific goal,goal is ofcourse health but not lot of people still think that is a valid reason to walk somewhere as its not a place..weird..human evolved from hunters to domestic couch rats
I don't count steps.When I walk, I use a comfortable spritely pace and walk for set time (1/2 hour or hour) or a set mileage (2 miles or more).
When I run, I run a set distance (6 miles) and either run at a uniform pace, or vary the pace for a given time, like a minute hard sprint, followed by a recovery, then a slightly faster pace working back to the outright sprint. Interval training and steady cardio.
This is what throws me off one person say walk to lose weight the next fitness guru says lift weights to loose weight.
Hey good nut
This isn’t saying to do one or the other. This video says 10k steps is a myth and if you’re only walking and doing no other exercise, 10k steps is often not enough. But this is also dependent on what you eat. However, for most people with your average diet, 10k is an arbitrary number.
Lifting weights definitely helps and in my opinion should be included in most exercise programmes. But for most of my patients, suddenly jumping into serious resistance training is not realistic. That ship has sailed.
So ultimately, the goal is, get moving and get that heart rate up. The lower intensity you do, the more of it you have to do. The higher intensity you do, the quicker you can do it in 👍
walking helped me lose 29 lbs in 5 months
Lift weights to tone. Walk to lose fat.
@@YarelySilvas that’s awesome how much walking do you do and how often ?
If you do a little bit of both it will be best and faster results. Also needs to be done with a good diet.
Good info, but skip the background music, it's distracting or maybe it's me
Just experimenting with different styles but had the same comment a few times now. So thanks for the feedback. The Newer videos do not have any music
@@diabetesdietguy cool, appreciating constructive criticism. You're right one has to experiment to learn
Very helpful
I thought I wasn’t doing enough
But I am doing enough
15k per day
I’ve been averaging 20,000 steps a day for the last three weeks.
How much weight did you lose in those 3 weeks at the time this comment was made?
the amount of steps you take depends on what you eat during the day too.
Hi gohfran. Thanks for the comment. I agree. I make that point in the video too.
I get a train to London and walk around the capital looking for old buildings can do 5 miles without boredom
and it goes quickly, don't think I could walk around my block 100 s of times
Also a couple of years back I cycled a ten mile course at an average of 23 mph every other day
and the weight plummeted , I might go back to that as I think it is the raised heart rate that adds to the weight loss
The truth of the matter is, you are what you eat….
very informative video Mark. #walking to #loss #weight.
We all know 10000 steps was an arbitrary number. But the fact is by accident it’s a pretty good number to prevent sedentary side effects (Heart disease etc).
Hey alpha,
You got any studies for that? Would love to take a look as not come across those as yet?? Specifically looking at 10k steps anyway
actually its about 12 km 15000 I tried but next 3 day later I cant continue because of tireness 8 km 10K steps good I'm plan to do 6 days of week 🙂 15K too long for me even I did 14 km I really push my self but I am looking something to do routine long term 6 days of week maybe last day of week I can try 15 and than rest 1 day. I start big and over do that break me lol :D
where did u get that 15k steps number? cuz didn’t the fda said that for health you only need to be active for 150 min a week? 15k steps is 2 hours a day of walking
Think I cover this in the video
150 mins is for general health. It’s the absolute minimum you should be doing.
Weight loss is different
15k was a consensus statement by an obesity society conference I attended a couple of years back as I say in the video I believe. This is if you change absolutely nothing else though and this is for sustained long term weight loss.
In reality it varies from individual to individual. As some people do other forms of exercise or change their diet at the same time.
The point being if you think you’re doing enough and not losing weight, then it probably takes more.
The UK guidelines say to do a minimum of 1 hour walking to maintain weight loss. But there’s little published guidance on the exact number you need. I did publish another video based on a study recently for steps and cardiovascular disease 👍
I just squeeze in 15k and it takes me around 3 hours, maybe I’m not walking fast enough :o
More ? My feets are killing me already 10k is my top
Get better shoes
thank you great advice 👍
Not a myth I lost 42 pounds by walking
Hey Wanda
It Doesn’t say walking doesn’t make you lose weight. It says 10,000 steps was an arbitrary number picked in a random Japanese study that then for whatever reason became the magical number to hit. Hence, 10,000 steps has no medical or physiological significance. It’s made up not a proven number. 👍
@@diabetesdietguy true but it does work
Did you follow any diet?
15k+ steps a day is unrealistic to tell most people to do and stick to is the issue. For the average joe that could be well over 2 hours a day everyday set aside just to walking. Add in family, responsibilities, a sit down job.. etc. 10k is more than enough which is about 1.5 hours for most. You risk burning people out if you ask for to much.
Hey TV
Thanks for the comment. I take ya point.
I’m not asking anything of anyone. I’m explaining that the 10k step goal is based on a random study that didn’t look at weight loss
I’m also explaining that for all those patients who come see me in clinic disappointed that they’re not losing weight cause they inserted half an hour of walking a day just isn’t enough
So it’s also about managing expectations. If you only walk and change nothing else, it’s likely to sustain long term weight loss you’ll need to do more than you think.
If you change your diet and/or exercise more intensely you can do less duration. But obviously it’s harder. 👍
I always said 10000 steps is not a lot of steps. I used to walk 10× that when I was in school
It seems weird to focus so much on energy out via "aerobic" exercise. Wouldn't simply modifying your intake and adding high effort resistance training be better? You'd gain muscle mass, myokines flowing, belly fat likely reduced as well, great cardiovascular fitness, increased resting energy expenditure, insulin sensitivity restored, time saved etc. Isn't the real goal of exercise maintaining/adding muscle mass and reaping the resulting cascade of benefits across all bodily systems?
Depends on your starting point I’d say
Realistically a 60 year old patients with multiple Co morbidities who hadn’t resistance trained ever isn’t going to gain significant amount of muscle to effect BMR enough.
What you’re describing is ideal if you’re able to do it and in reality, young enough.
For our patient cohort that’s just not the case. Most rely on low intensity activity It’s all they can’t manage. So the video is for those patients who I see in clinic who tell me they don’t understand why they aren’t losing weight despite walking a lot - which in reality is generally 5000 steps a day max which just isn’t enough for weight loss
Speed on treadmill for 15000 steps
How to lose weight? You need to be in a calorie deficit. Steps are just another form of exercise that will aid in losing weight.
this is so negative I walk at least 11000 steps a day and I'm losing weight every two other weeks
Hey noura
Thanks for the feedback However I think you’ve missed the point here.
It doesn’t say you won’t lose weight. It explains 10k steps is an arbitrary number plucked from a Japanese study looking at exercise adherence. So the magic 10k figure isn’t based on anything. It’s made up.
So you could lose weight with less steps. Depends on your starting point and also what you’re eating - which is a massive factor.
However, most of my patients - and I see a lot of them - can’t figure out why they aren’t losing weight despite walking or they think the amount they’re walking compensates for their dietary intake when it doesn’t. Resulting in them becoming very disheartened.
So the purpose of the video is to highlight 10k is an arbitrary number and to help people hopefully think about whether what they’re doing is enough if they’re honest with themselves and struggling to reach their goals or lose weight.
If you’re losing weight and it’s working and you’re happy and it’s sustainable then fantastic. Win win
I walk 15 km daily how much weight it can lose in one month??
Hi asad
You can’t really put a number on it as there’s many other variable that effect it. Even if you controlled every variable to absolute precision you can’t say how much weight you will lose exactly
@@diabetesdietguy thanks
Now I’m fed up, been doing 5k 700 steps takes an hours.
Hey John
This is only for weight loss if you change nothing else
The video merely highlights that I see a lot of patients all in the same situation. They want to lose weight, don’t move a great deal and thus need to be almost 100% with their dietary efforts which is unrealistic. So they don’t lose as much weight as they want, get fed up, and round and round they go
There’s always the option of increasing your heart rate. I don’t know your personal circumstances But for example, 20 minutes of rowing at a modest intensity is worth an hours walking
20 minutes of jogging at 12km/hr will burn more calories in 20 mins than an hour of walking.
However
The other problem I encounter is either 1) the patient hasn’t exercised for years so anything above a walk is unrealistic or 2) they have medical problems which restricts their ability to exercise.
This is why - unless the medical condition is completely unavoidable such as MS, historical injury, or something genetic, rather than a more lifestyle related disease, prevention is the best cure and starting to get the fitness up ASAP is best.
Start slow and build up and that then allows the diet to be more flexible making the whole process less painful.
Keep going and all the best
:)
How much walking? Try walking 8 hours a day......😃🍩🥧🍰🍔🍦
Lemme quit my job and get these 6 to 7 miles a day in 🙄 This is so inaccurate
Lol 😂😂😂 hey morgen
Video highlighting that 10k steps was from a study and plucked out of thin air
If times an issue, up the intensity 👍
Walking is a slow way to weight loss. So I agree. If ya time pressed, prob best to get the heart rate up
Very helpful