Weight loss based on You!

Start by measuring your body (neck, shoulders, chest, biceps, wrist, waist(bellybutton), hips, and thighs) and keep a daily journal. Then you assess your current fitness. Next step is to determine current health & fitness level and establish realistic goals. Creating a comprehensive step routine that is tailored to gender, age, and goals factoring in your realistic goals. Here’s a general guide to you started:

1. Determine Your Baseline

Start by tracking your current daily steps for a week. This will give you an idea of your average activity level.

2. Set Your Goal

A common benchmark is 10,000 steps per day, but can vary based on age, gender weight, and fitness goals. Optimal goal is15,000 per day. Here is a beginner’s guideline:

Adults (18-59 years): Aim for 7,000-10,000 steps per day.
Seniors (60+ years): Aim for 6,000-8,000 steps per day.
Children and Teens: Aim for 12,000-16,000 steps per day.

3. Adjust for Weight and Fitness Goals

If your goal is weight loss, you might need to increase your step count. Adding an extra 2,000-3,000 steps can help create a calorie deficit. For general fitness, sticking to the recommended range is usually sufficient.

4. Create a Routine

Incorporate walking into your daily schedule:

Morning Walk: Start your day with a brisk walk.
Lunch Break: Take a walk during your lunch break.
Evening Stroll: Go for a walk after dinner.

5. Use Technology

Utilize fitness trackers or apps like Fitbit, Google Fit, or Apple Health to monitor your progress and stay motivated.

6. Gradually Increase Steps

If you’re new to walking, start with a lower goal and gradually increase your steps each week. Aim for a 10% increase in steps every week until you reach your target.