If you can really stick to walking 10,000 to 20,000 steps a day, then as long as you stick to it, you will definitely see the effect of reducing fat.
You are just counting the number of steps observed by your mobile phone or other smart devices, and you did not complete the training within a certain period of time.
Although the diet is normal, the overall training intensity is not high. You have only trained for 1 month. Naturally, you will not see results so quickly.
1. The calories consumed by walking 10,000 to 20,000 steps per day
Calculated according to the distance of normal people, walking 1 step is about 50-70cm.
Calculated like this, if you take 10,000 steps, it is 5KM-7KM. Take 20,000 steps, it is 10KM-14KM.
It takes 1 hour and 20 minutes to complete 10,000 steps, and about 2 hours and 30 minutes to complete 20,000 steps.
This one training session, 10,000 steps can consume 250-300 calories, and 20,000 steps can consume 500-600 calories.
And jogging for 1 time for 30 minutes, the normal is about 4.5-5KM, and the calorie consumption is also between 250-300 kcal.
Walking 10,000 steps can achieve the effect of jogging for 30 minutes, and 20,000 steps can achieve the effect of jogging for 50-60 minutes.
2. Why can't you see the effect after 1 month?
You are just using "mobile pedometer software or other smart devices" to get an overall number,As long as you take them to move, it starts counting steps, even if you are not walking, it is also counting steps.
What you see is 10,000 steps. Actually, there is no such number. There must be some errors.
In addition, you did not complete it in a period of time, just an accumulation of steps throughout the day.
Sometimes I am busy at work in the morning and I walk a lot. In the afternoon I sit down to work and start walking at night. In this way, there are only 10,000 steps accumulated throughout the day.
This kind of intermittent walking process does not actually consume much, because the time is not fixed. Sometimes walking for 5 minutes at a time, sometimes 2-5 minutes intermittently, this will certainly not have much effect.
The training we are referring to requires continuous completion of 30-60 minutes for it to be effective.
What is certain is: if you can complete 10,000 steps or 20,000 steps at a time, you will not last for a month at all, and support for at most 3 days, your legs will be very sore. Even people who exercise regularly cannot guarantee that they can walk for 1-2 hours a day.
Therefore, your walking cannot be counted as training, it is just a statistic. Even if you eat a normal diet, you will not consume too much.
3. How to eliminate fat on belly and legs?
Your current fat is mainly on the stomach and legs, that is, the abdomen and thighs. There should be fat around the buttocks.
This is actually a moderately obese figure. You can't lose weight by walking alone, but you still need aerobic training.
The main training items are: jogging, rope skipping, swimming, fat loss exercises and so on.
The best thing for you is jogging. You only need to insist on 30 minutes each time. The training efficiency and fat reduction effect are far greater than regular walking.
You don’t need to walk back and forth like before, which not only hurts your calves, but also takes time.
As long as the speed is increased a little bit, it becomes fast walking, and a bit faster is jogging, between 7 and 8 minutes per kilometer.
In this way, if you continue for about 3 months, your weight will decrease, and fat mass will decrease accordingly.
If you insist on a low-fat, low-carbon diet for more than 1 year, you can see obvious fat-reduction effects at that time.
Written at the end:
Don't look at those walking figures anymore, it is just a kind of self-comfort, not much help to reduce fat, but will make you more lazy.
Real fat loss training needs to be completed within a period of time, and it should last for more than 30 minutes, and the training frequency should be at least about 4 times a week.
10,000 steps, 20,000 steps, seemingly a lot of numbers, the actual training intensity is too low, far from reaching the effect of jogging, skipping and other aerobic exercises.
Also pay attention to control in diet, the daily calorie value should not exceed 1500 calories, especially for dinner.
Jogging should be done in the morning as much as possible. It is best to train on an empty stomach, so that the fat loss effect will be better.
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