For some, walking five miles a day is just not possible, either because of their current physical condition or their busy lives.
But small changes in steps and tiny cuts to calories can add up, and it often equals weight loss.
In 2009, the America on the Move (AOM) program at the University of Colorado Health Sciences Center proved through a landmark cross-sectional study that adding steps and cutting even 100 calories can help people lose weight.
Adding 2,000 steps is like walking a mile. Maybe you can't walk a mile all in one go, but you can add smaller groups of steps. Walk around the backyard. Walk to the corner. Count the steps of a distance you know you can walk and walk that distance more.
Then, eat 100 fewer calories. Cut out a piece of bread (about 80). Cut out 2 slices of bacon (about 90). Cut out one sugared soft drink (about 150 for a 12-ounce serving).
Wear a smart watch with a step counter. It's important to know how you are increasing your steps. Every step counts, even if it just means you park farther away from the door. It's important to keep a log of your steps so you can see how you are improving over time. Lots of apps will automatically record steps for you.
Weight loss probably won't be dramatic, but your mobility, energy, mood, and enthusiasm will increase over time as you slowly lose weight. If you want to lose a few pounds and feel better, start paying attention to the small ways you can cut calories and add steps in your daily life — you'll feel the difference.
