Social media makes us think that 10,000 steps is the ideal – but why??? How many calories does 10,000 steps burn? Are the burned calories even important?
There is a sneaky decline of lifestyle habits you worked hard to develop early in 2024…
When it gets cold out, we tend to MOVE LESS, and EAT MORE.
This is why it’s so easy to gain back some of the pounds you worked so hard on losing earlier this year.
As an (obvious) rule: If food goes up, your movement CANNOT go down!
I’m not chatting deadlifts here people. I’m talking MOVEMENT. Steps. Walks.
How many calories does 10,000 steps burn?
Per 1,000 steps, your body burns roughly 30-40 calories. That means that 10,000 steps is burning roughly 300-400 calories, depending on factors like pace and terrain.
If your body is used to an average of 7000 steps/day but as the holidays hit and the temps dropped you’re now closer to 4000, that’s 90 – 120 daily calories you’re newly storing.
Of course, nothing to worry about here or there but we all know habits have a positive OR negative impact.
Let’s do the math once this becomes a habit… * That’s 630 – 840 stored calories in a week – to put that into perspective ⤵️
* Now, multiply that by 4… and that’s 2520 – 3360 stored calories in a month.
If you began dropping steps in October that’s an easy 3lbs just by moving less.
Oh, but wait… remember those 8 Halloween parties, 3 Thanksgiving events, and 15 food filled gift exchanges still on your December calendar?
More food, less veggies, extra alcohol, less movement and it’s no wonder you might be saying “these holidays are doing me in.” So, let’s chat strategies to combat undoing the work you already did in 2024 …
#1 – Shift A Routine – Don’t drop it.
If you walk or run in the morning in the summer because it’s gets so hot by lunch time, well… now that’s it’s winter, try switching the habit for the brightest and warmest time of the day. Go for a 20 min run BEFORE lunch or a 20-30 min walk POST lunch.
#2 – Walk & Talks
Back in the day people would take smoke breaks at work and nobody thought much of the 10-15 minutes “lost productivity” away from your desk. Bring back “smoke breaks” but without the lung cancer.
Make walk breaks a normal part of your day. Consider 15-20 walk break in the morning and another in the afternoon. Or you can try what I do which is set a timer for 45 minutes of work and then grab a friend to walk & talk for 10-15 minutes. Telling you … 2-3 of these earn me 5-6K steps in a day.
#3 – Change the way you think about errands, chores – they are open invitations to stand and move around!
Forgot the milk “all the way at the other end of the store?” Yay… I need the steps anyways!
There are no parking spots close to the door? Who cares, I’ve been sitting all damn day anyways… steps!
Grrrr… the kids forgot to take out the trash again. Oh well, they can do the dishes, I’ll get more steps this way anyways.
Srsly… life asks us to sit down a whole heck of a lot already so yes… be the person that takes their shopping cart back inside with a big ass smile on your face. Do it for the steps babe!
BONUS #4 – OBVIOUSLY booking yourself an extra day in the studio is going to keep you moving!! 💪💪💪
Btw, I’ll be dropping a brand new (incredible) program for all our In Studio All Access Members starting January 20th so if you can’t seem to get this step thing going on your own, I’ve got plans to make you that 10k step per day person in 2025. This program will keep you moving (and eating better) through the toughest winter months, and you’ll be totally ready for those Spring Break outfits!
