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A woman has become a hot topic by sharing a video of how she lost 20kg in 5 months by walking 10,000 steps a day.
Leiva Reyes, a 30-year-old woman living in Oregon, USA, is the mother of two daughters. After giving birth to her second child, she began to gain weight, reaching almost 82 kg at one point.
Mr. Reyes, who felt unhappy with his life, was greatly inspired after watching a video of a person who lost weight by walking and consumed 500 more calories than he consumed every day.
So, after calculating my daily calorie intake, I started walking. She started walking for an hour every day while the kids were napping, and set a goal of taking 10,000 steps a day. Walking was done at home on a treadmill.
She shared a video showing the changes in her body since starting exercise on her TikTok account (@rbecks17) on the 14th (local time), and as of the 21st (Korean time), it has recorded 2.3 million views.
In the post, Mr. Reyes said, “I did not do any other forms of exercise to lose weight, and I walked for an hour a day, aiming for a total of 10,000 steps per day. I also ate every day to be at least 500 calories short of the calories my body used. Although there is a gap of about 5 and a half months in this video (between start and end), I lost most of it in 4 months (40 pounds, 18.14 kg) and am currently down 44 pounds (19.96 kg), and I am working on increasing and training muscle mass. “I also started strength training for this purpose,” he said.
“It was really hard at first,” she told Newsweek. “I gained just over 180 pounds and realized how out of shape I was. But as I kept pushing, I started feeling amazing and eventually the weight started melting away.”
If you watch the actual video, you can see that her weight has decreased noticeably.
“The biggest piece of advice I would give to people starting a diet is not to overcomplicate it,” Reyes said. “Losing weight and staying healthy is not that difficult, just focus on calories without depriving yourself of good foods or snacks. “You can do it,” he advised.
If you want to eat chocolate, eat it, but consume more calories than that. He then said, “If you eat in moderation, everything is fine.”
How much do you need to walk a day to lose weight just by walking?
“Strictly speaking, to lose 1 pound, you need to walk about 70,000 steps,” Dr. Eric J. Rosenbaum, an integrative medicine specialist and walking exercise expert, told Women’s World, a women’s health publication. . This is equivalent to walking 10,000 steps every day for a week.
According to a study published in the academic journal ‘Medicine & Science in Sports and Exercise’ in 2022, the effective number of steps for weight loss is an average of 12,000 steps per day. This number of steps helped reduce both body mass index (BMI) and abdominal circumference.
However, it is dangerous to excessively reduce intake to lose weight.
The U.S. National Heart, Lung, and Blood Institute recommends that women consume 1,200 to 1,500 calories and men consume 1,500 to 1,800 calories per day for safe weight loss.
For reference, the recommended daily intake for Korean adults is 2,700 calories for men and 2,000 calories for women.
Park Hae-sik, Donga.com reporter [email protected]
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