Measure and Increase Exercise
Use a Pedometer

Why a pedometer

do walk traffic sign
Weight loss is supposed to be a cinch, right? ...

Simply eat less, move more.

If you're having trouble with the "move more" component of the equation, consider this...

Also known as a step counter...

...a pedometer is a device that keeps track of how many steps you take over the course of a day.

These devices are great motivators! A study released by the American College of Sports Medicine (June 2004) revealed that participants who used these step counting devices added about 2,000 walking paces per day to their routine.

2000 steps equals ~ 1 mile.

Consider this too: you burn approximately 100 calories every mile. (Read more about calories).

To lose one pound of body fat you have to burn through 3500 calories. (Determine how many calories you should be eating every day).

Now let's do some math...

...if you add an extra 2000 steps to your day - burning an extra 100 calories - over the course of a year you'll burn 36,500 more calories. Remember 3,500 calories = 1 pound of body fat:

36,500 / 3500 = 10.4.


...simply wearing a pedometer (great Amazon selection) to make sure you walk an extra 2000 steps per day could mean a 10 pound weight loss per year for you!

The best part...

...the steps don't have to all be in a row... in going out to take a designated 1 mile walk. Simply moving more over the course of the day adds up to mile(s) walked.

Now let's get crazy

How about setting a goal of taking an extra 10,000 steps per day?!

That's approximately 5 miles you'd walk and 500 calories you'd burn...per day.

Commit to doing so every day for a week and now you're talking 1 pound of weight loss per week.

I even recommend recording the number of steps taken/day in your food and exercise journal for up to a month - just so you have a good record of exactly how much movement you average.


All step counters are not created equally. Many are inaccurate, especially at slow walking speeds. Be sure to check Amazon ratings before making a purchase.

Here are a few:

How to properly wear a pedometer

If you've gone to the trouble to get one, you want to make sure you're using it properly! Make sure your step counter fits snugly on your belt or waistband. You don't want any wiggle and bounce.

(The cheaper models especially count motion as false steps. You're only fooling yourself if the pedometer says you moved 7 miles when you know that 3 of them were "wiggles.")

What a great tool to add to your weight loss bag of tricks...

...a pedometer. Strap it on and don't leave home without it!

More of My Professional Advice You May Find Useful

FREE Weight Loss Help

More Weight Loss Tools

Back to Personal Nutrition Guide Home Page