I wonder if that’s the universal weight loss tweak? I can’t begin to remember how often I’ve heard someone say, “I just want to drop another ten pounds.”
(Check out the Walking is Fitness podcast HERE where every day you can take a ten-minute walk with Dave. It’s like having a walking companion as you create a daily fitness habit)
I also understand there are many among us who want to lose even more than that. But, here’s the thing: Even if you want to lose 50 pounds you still need the first ten gone first.
I won’t bury the headline any further. If you want to lose ten pounds before summer you should walk an extra 7,800 steps every day.
Science indicates a pound equals 3,500 calories. In other words to lose a pound you need to burn 3,500 more calories than you eat.
The average person burns 100 calories walking a mile. That means you need to walk 35 miles to lose a pound.
The average person needs 2,000 steps to walk a mile. That means the average person needs to walk 700,000 steps to lose ten pounds.
With three months until summer (90 days) you’ll need to add almost 7,800 steps to what you’re walking right now to lose those 10 pounds.
At a moderate pace, the average person can walk those 7,800 steps in about an hour and 18 minutes. That’s the time commitment required every day to lose ten pounds by summer.
This math is also assuming you do nothing different with what you’re eating and drinking. If you start eating a little more because you’re hungrier that will impact how much you lose.
This math is also based on “the average person”. The human body is complex and we don’t all get the same results for the same effort. Some people lose weight faster than others. Some people have an easier time gaining muscle than others. The “averages” don’t apply to each of us equally.
Losing weight is hard. It requires changing something (food and/or exercise) and sticking with it even when it’s not fun. That’s why most of us have more weight loss fails than successes. If you want to lose a large amount of weight, it usually feels like a huge mountain to climb and maybe you don’t feel you have what to takes.
Even losing ten pounds can feel overwhelming. Walking feels doable, but for almost an hour and a half every day? Who has time for that!
The great thing about walking off weight is that walking comes with added benefits:
- Walking is incredibly flexible. You can do it any time and any where. You don’t even have to walk the entire hour and 18 minutes at once. You can take a 30 minute walk in the morning…a 20 minute walk at lunch…and a 30 minute walk after dinner.
- Walking is a great stress reducer. Research keeps telling us how walking lowers stress and improves your mood.
- We become more creative when we walk. If you have a problem to solve, taking a walk is perfect. There was a wonderful study done that shows if we are focused on a specific task that needs a creative solution walking is better than sitting for coming up with the answer.
- Walking is a great for multi-tasking. As you walk to lose weight you can talk on the phone, listen to a podcast, or discover new music.
- You save money when you walk to lose weight. You don’t have to pay for a gym membership or buy expensive equipment.
- You are also creating an exercise habit you can sustain and keep the weight loss going even after summer starts
If you drink soda, there’s one more thing you can do to lose ten pounds quicker and increase your total weight loss before summer. By swapping one can of soda each day for a glass of water you can lose another four pounds in 90 days.
There’s no easy way to lose weight…even those “last ten pounds”. But, if you get started TODAY and stick with it you’ll likely see some real results before the weather gets hot. If you find yourself motivated by tracking your daily progress, I’ve created a 90 Day Win Tracker that’ll take you from here to summer.
Each day you reach your goal is a win.
If you don’t have a Fitbit I recommend the brand new Fitbit Inspire 2! The Inspire 2 has double the battery life, and also tracks your heart rate and sleep so you get an even wider picture of your fitness progress.
(By the way…if you use the link above to buy a Fitbit Inspire 2 this blog will receive a small commission. It won’t add anything to what you pay, but letting you know is the right thing to do)
I also recommend subscribing to this blog for weekly encouragement and motivation. Establishing and maintaining a fitness habit is not easy. Receiving a regular article to help you keep moving forward might be the difference maker you need. To subscribe simply click FOLLOW (to the right if you’re reading on a computer or below if you’re on your phone)