The recommended daily calorie requirement is 1,800 for an average female and 2,200 for an average male. However, most eat-out meals average between 700 to 800 calories, which makes it easy to bust your allocated calorie budget if you eat out twice a day. Show
To help you maintain your current weight or perhaps even lose a few pounds, balance your fitness regime to healthier hawker meals that are 500 calories or less, and walk your way to a fitter and trimmer you. Tip: To lose 0.5 kilograms a week, you will need to have a calorie deficit of 3,850 calories or 550 calories per day. Related: How To Lose Weight the Healthy Way Calories in Hawker FoodDo you know which hawker meals will help to balance your calorie budget for each day? Read on to find out which hawker meals are compatible with your 10,000 steps, or not! Better yet, download the Healthy 365 app by HPB for the calorie counts of over 1,000 local food and drinks at your fingertips. Dish Calories Steps to Burn Minutes* Popiah 188 3,760 38 Century Egg Congee 225 4,500 45 Yong Tau Foo Soup (without noodle or rice) 295 5,900 59 Wanton Noodles 320 (soup) 435 (dry) 6,400 (soup) 8,700 (dry) 64 (soup) 87 (dry) Fresh Fish Slice Beehoon Soup 410 8,200 82 Mee Soto 435 8,700 87 Ipoh Hor Fun 452 9,040 90 Hokkien Mee 522 10,440 104 Chicken Rice 575 11,500 115 Kway Chap 650 13,000 130 Laksa 700 14,000 140 Chicken Nasi Briyani 760 15,200 152 *Based on walking at moderate intensity, it takes 100 minutes to reach 10,000 steps. So the next time before you dig into a meal, think about the number of steps you have to take to burn it off — it might just have you walking farther instead for a healthier choice! For an extra boost, why not join the Eat, Drink, Shop campaign and turn your healthy habits into wins? Simply choose healthier options at F&B outlets or the supermarket, scan the QR code to accumulate Healthpoints and win exciting prizes like vouchers and even staycations! For more information, visit the Eat, Drink, Shop campaign and download the Healthy 365 app to sign up now. Tracking your daily steps is a good way to monitor your activity levels (with 10,000 steps being the typical goal). But how many daily steps do you need to lose weight? This post will share everything you need to know! I’ve been on the step counting bandwagon for a while now—and I LOVE it. Because seeing your steps add up on your fitness tracker is both gratifying and motivating. We can all use a little motivation now and then, right? Being in the right mindset to be fit is key to feeling good! Healthy living is all about movement and exercise, eating well, sleeping enough, and taking the best care of you possible! I think that counting your steps is a great way to give yourself a push towards any fitness goals you have. And it’s also a way to get you started on a weight loss journey if that’s your plan. To get a boost in the weight-loss direction, read about my personal journey of losing over 50 pounds (more than once!) here. And I’ve got a video about it here, too. Several tools are available to get you moving. With the internet, technology, and all that, it’s easier than ever to make goals and crush them. And that’s what we’re gonna do. Ready to be inspired to move? Yes! This post will give you the drive to do just that. Let’s find out how taking more steps can lead you to weight loss! WHAT ARE THE BENEFITS OF WALKING?From helping the heart to improving you mood, once you learn how beneficial walking is, you’ll have no problem getting started! I’m all for walking and love to get out in nature whenever I can. It’s easy to do, doesn’t cost much other than a good pair of shoes, and has so many benefits! I like it when things are enjoyable and easy peasy. Here’s the top benefits of walking: 1. Helps the heart: Walk 30 minutes a day and reduce the risk of heart disease. If you aren’t used to walking, start small and add distance every week. 2. Strengthens your leg muscles: Sure, this is expected but if you really want to add definition and muscle strength, incorporate hills and stairs once you get used to it. 3. Helps your mood: Any exercise that increases your blood circulation benefits the brain and reduces stress. So walk for that mood-lifting bonus! 4. Boosts your energy: Skip the caffeine and get moving. Walking is proven to be more effective than coffee for improving energy. 5. Aids immunity: Walking helps the immune system. A study done over cold and flu season showed that participants who exercised fared better against getting sick than those who were considered in the low activity range. 6. Reduces risk of disease: Walking is so good for you that it helps reduce the chance of developing illnesses like type 2 diabetes and cardiovascular disease. Try 30 minutes a day, five times a week. *A wearable tracker is a given so that you can see the steps you are putting in throughout the day. Knowledge and a goal are important, too. Knowing things like how to increase your metabolism and how intermittent fasting can help with weight loss is helpful. And making a reasonable and achievable goal is key to success (read more about that here). WHY ARE STEPS IMPORTANT TO WEIGHT LOSS?Steps are important to weight loss in keeping with the old adage calories in, calories out. Basically, if you are sedentary, losing weight will be a lot harder. Because, despite what some people say, just cutting down on your food intake doesn’t tick all the boxes. You’ve got to add in movement. Especially if you are a person who doesn’t like to follow an exercise routine. Making a goal of 8,000 to 10,000 steps a day is awesome! But if that seems daunting, don’t get discouraged. Any additional steps on top of what you usually do will help. Before you know it, the steps will be adding up and the pounds will come off. I’ll ask you though, to not get too focused on it in the beginning. Just move more than you have been—the increased steps will fall into place, trust me! HOW MANY STEPS ARE IN 1 MILE?Approximately 2,000 steps make up a mile according to Harvard Public Health (and a few other sources I saw during my research). Simply put, if you walk 4,000 steps a day, you are accomplishing 2 miles a day. 10,000 steps add up to 5 miles a day, and that’s quite an accomplishment! My general outlook is to aim for 8,000 to 10,000 a day, but moving more than you do now is awesome. Get moving and set small goals for yourself, such as adding 500 more steps each day. Add in a little cardio (run up a hill or jog a bit), eat healthily, and take some downtime, too. You can do it! I found a great chart to give you an idea of how many miles there are in varying increments of steps. StepsWalking (Shorter Stride)Brisk Walk or Jog (Moderate Stride)1,0000.4 miles0.5 miles2,0000.9 miles1.0 miles3,0001.3 miles1.5 miles4,0001.8 miles2.1 miles5,0002.2 miles2.6 miles6,0002.7 miles3.1 miles7,0003.1 miles3.6 miles8,0003.6 miles4.1 miles9,0004.0 miles4.6 miles10,0004.4 miles5.1 miles15,0006.7 miles7.7 miles20,0008.9 miles10.3 miles25,00011.1 miles12.8 milesHOW MANY CALORIES DO I BURN WITH 8K STEPS?There really isn’t a hard and fast rule for how many calories you burn when you walk 8,000 steps. Because every person is different, you have to take a few factors into consideration.
You’ve also got to factor in weight, body fat percentage, and age. But in general, we can look at it this way. One pound of body fat is said to equal 3500 calories. That’s been a number that’s been around for a while. Recent studies question that number because of factors like fat loss vs lean muscle loss and all that, but we’ll use 3500 for the purpose of this question! 10,000 steps per day burn about 2000 to 3500 calories per week, giving you your 1 pound loss. 8,000 steps would be somewhere in between 1800 and 3000 calories. It’s a wide variance, but that’s because you’ve got to take into account your present weight and the intensity of your steps. You know…it’s really important to remember that 8,000 quality steps (briskly moving) will help you burn calories more than 8,000 slow steps will. It’s all about your metabolism! WHAT ARE THE BENEFITS OF 10,000 STEPS PER DAY?It’s pretty neat what 10,000 steps a day will do for you. Not only can the daily steps help you lose weight, but there are other benefits, too. A study published in 2016 concluded that participants who recorded 10,000 steps a day (5 times per week over 12 weeks) had lower anxiety, depression, anger, fatigue, confusion, and all-over mood distress. These benefits are a big bonus along with the physical perks, my friends! HOW DO I INCREASE MY DAILY STEPS TO LOSE WEIGHT?Increasing your steps is easy to do. Just get in the mindset that you’ll walk more. For example…rather than place that laundry basket at the bottom of the stairs to take up later, do it right away. You’ve just added in extra steps (and the stair-climbing is awesome, too!). Additionally, you can also try the following:
The important thing is to make a goal for the number of steps that day and take every opportunity to get there. You’ll soon discover exactly how many steps it take to lose weight. Combine the steps with a healthy eating plan and you are sure to feel terrific. HOW DO I INCREASE MY CALORIE BURN WHILE WALKING?Upping the intensity of your walk can help you burn calories. Remember, the pace and terrain of your walk make a difference, too.
HOW MANY STEPS DOES IT TAKE TO LOSE WEIGHT?How many steps to lose weight depends on factors like your present weight, your typical activity level, your age, and how you eat. A 2017 study stated that 15,000 steps a day reduce the risk of diseases like stroke, type 2 diabetes, and heart disease. This is because of lower waist circumference – which can be accomplished by more walking. To many, 15,000 steps seem daunting. If you are sedentary, aim for 2,000 steps a day and work your way up. Take a look at the chart below for where you stand concerning steps. According to a study through the NIH, this chart gives you a steps per day classification of your lifestyle level. Steps Per DayLifestyle ClassificationLess than 5000Sedentary5000-7499Physically inactive7500-9999Moderately activeAbout 10,000Physically activeMore than 12,000Very activeAny amount of steps that put you in a more active bracket will help you to lose weight. The same study confirms my earlier comment that the more you move, the less chance you have of metabolic syndrome. WHAT ARE THE BEST WAY TO TRACK STEPS?There are a few key elements to step tracking. Get your heart rate moving by making sure that your daily step count has a few thousand steps in the moderate-intensity range. Once you get used to walking, add in some strength training. Squats are easy to do and don’t take any equipment. Set a daily goal for your steps. When you have something to strive for, it gives motivation! Lastly, make some diet changes and invest in a step tracker. It doesn’t have to be fancy, just something to give you incentive to move even more as you watch the steps add up. I like my Apple Watch. It works perfectly for me. I checked out a few sites for pedometers and found this listing:
Now that you are up to speed on how beneficial walking is (and how many steps it takes to lose weight), start moving and work toward a goal, increasing your steps as you go. You can only feel amazing as a result! How many calories does 8000 steps burn?10,000 steps per day burn about 2000 to 3500 calories per week, giving you your 1 pound loss. 8,000 steps would be somewhere in between 1800 and 3000 calories.
How many calories is 7000 steps?For example, if the person from the example walked 7,000 steps, the calculation would look like this: 7,000 steps x 0.063 calories per step = 437 calories.
How many calories do I burn if I walk 10000 steps?Good for you! It takes 20 steps to burn 1 calorie, therefore walking 10,000 steps burns off about 500 calories, which can then be added to your total calorie budget for the day. The recommended daily calorie requirement is 1,800 for an average female and 2,200 for an average male.
How many calories burned in 5,000 steps?It's all about counting your steps. Here's the thing about steps: They are small, but they add up. If you take 5,000 additional steps each day, you can burn about 200 calories (this is only an estimate — your weight and the speed you are walking both factor in).
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