How many steps should you do every day to lose fat and transform your body?

(source – boxrox.com)

To determine how many steps you should take a day for weight loss, it’s essential to consider various factors, such as your diet and current activity level.

How many steps?

The general consensus suggests aiming for 10,000 steps a day as a good target for weight loss. However, the ideal number of steps to burn fat is subjective and depends on individual circumstances. For instance, if you weigh around 180 pounds, walking at a moderate pace can burn approximately 60 calories per 1,000 steps.

A step further

If you currently maintain your weight with an average step count of 6,000 steps a day, adding an extra 1,000 steps would increase your calorie expenditure by around 60 calories. Considering there are roughly 3,500 calories in a pound of fat, making the subtle change from 6,000 to 8,000 steps a day could theoretically result in burning an extra pound of fat per month. Doubling your step count to 10,000 steps a day might enable you to burn an additional 2 pounds of fat per month.

Try and hit this number daily if possible.

Convenience

Walking is not only an effective way to lose weight but is also highly underrated in its fat-burning capabilities. Its simplicity and versatility make it a convenient form of physical activity that can be incorporated into any lifestyle. By implementing a few simple tips, you can easily increase your step count even within the comfort of your own home.

Importance of cardio

While some individuals downplay the significance of cardio in weight loss, it would be unfair to dismiss it entirely. Mike Diamonds, a seasoned expert in weight management, recognizes the pros and cons of losing and gaining weight on a yearly basis, and he doesn’t discount the importance of cardio.

Walking, although often overlooked as a form of cardio, is indeed a valuable exercise. Just because you don’t break a sweat while walking doesn’t mean it lacks benefits—it can greatly contribute to weight loss.

Grilled Lemon Herb Chicken with Quinoa Salad

Here’s a healthy and balanced summer recipe … 

Ingredients

• Juice of 1 lemon
• Zest of 1 lemon
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper to taste

For the Quinoa Salad:

• 1 cup cooked quinoa
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 2 tablespoons fresh mint, chopped
• Juice of 1 lemon
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. Preheat the grill to medium-high heat.
2. In a small bowl, whisk together the lemon juice, lemon zest, olive oil, garlic, oregano, basil, salt, and pepper.
3. Place the chicken breasts in a shallow dish and pour the marinade over them, making sure they are well coated. Let them marinate for about 15 minutes.
4. While the chicken is marinating, prepare the quinoa salad. In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onion, parsley, and mint.
5. In a separate small bowl, whisk together the lemon juice, olive oil, salt, and pepper. Pour the dressing over the quinoa salad and toss to combine. Set aside.
6. Grill the chicken breasts for about 6-8 minutes per side, or until cooked through and no longer pink in the center. Remove from the grill and let them rest for a few minutes.
7. Slice the grilled chicken into thin strips and serve over the quinoa salad. Enjoy!

This recipe provides lean protein from the chicken, while the quinoa salad offers complex carbohydrates, fiber, and a variety of fresh vegetables. The herbs and lemon add a refreshing flavor, making it perfect for a summer meal. Remember to adjust the portion sizes according to your dietary needs.

Enjoy!