The Step Diet is not a typical diet, but an action plan based on physical activity - performing 10,000 steps a day. It does not impose any dietary restrictions. All products are allowed, but in 25% smaller portions. The plan is to gradually change your habits, limit the size of your meals, and learn to assess your energy needs. The steps diet is a simple way to get rid of unnecessary kilograms in a he althy and sustainable way.

What is the step diet?

The step diet(step diet) is not a diet in the literal sense, but a plan to lose excess weight. It was developed by James O. Hill, professor of medicine at the University of Colorado and director of the Human Nutrition Center, and John C. Peters, director of the Institute of Nutritional Sciences in Procter & Gamble's Snack and Beverage Technology Division. The assumptions of the steps diet were published in the form of a book in 2004. While the book is relatively new, the very idea of ​​weight control by sufficiently walking is over 25 years old and has been documented in a quarter of a century of research.

The message from the authors of the steps diet is simple: Take 10,000 steps a day and eat a little less and you'll lose weight permanently, the easy way.

The Steps Diet promises you to lose pounds, maintain new weight forever, and improve your he alth. It does not focus on the nutritional plan, controlling protein, fat and carbohydrates, but on counting the steps taken every day. It also provides general tips for changing your habits, controlling portion sizes, and gradually increasing your physical activity. A key tool for using the steps diet is the pedometer, which keeps track of the daily activity level of the person who is slimming.

Diet of steps - the most important rules

1.Maintaining a proper energy balance.

2.Small changes lead to success. Instead of drastic changes in nutrition and the elimination of entire groups of foods, the Steps Diet encourages you to make minor changes to your menu.

3.Introduction of physical activity. The plan is based on regular and gradually increasing intensity of movement.

4.Slow paceweight loss. Rapid weight loss is usually temporary. Losing weight slowly makes it easier to maintain it. The steps diet allows you to lose 0.5-1 kg per week.

5.Maintaining weight after losing weight is more difficult than just losing weight. Walking helps maintain a he althy body weight.

Step Diet: Stages

The step diet has 6 stages.

Stage one - preparation for permanent weight management

The first stage of the plan lasts 7 days and allows you to determine how many steps per day the slimming person can do. Wear a pedometer every day and record the number of steps you have taken and calculate an average at the end of the week. This will help you set goals and make changes. During this time, a food diary is kept, in which you should record everything you have eaten according to your previous habits, without making any changes.

Stage two - weight gain stops

This is a two-week period that helps you learn to manage your weight and determine your energy needs. The step must be carried out even if the weight is currently stable.

Stage Three - Set Personal Weight Goals

It takes as long as reading the chapter on creating a realistic goal and tracking your progress.

Stage four - small steps towards losing weight

This is the basic stage of the steps diet. During this time, you should reduce your food intake by 25%, but without changing your food preferences. According to the authors' guidelines, the number of steps taken daily is gradually increasing up to the limit of 10,000. The fourth stage lasts 12 weeks. After that, go to the next steps in order to maintain the results achieved in losing weight. If necessary, you can return to the fourth stage after the whole process is completed.

Fifth stage - finding your own energy balance

Within four weeks your weight stabilizes and you learn to determine your energy needs - not to overeat. The step must be carried out even if the total weight target has not been reached. The stabilization steps involved in losing weight from being overweight help you achieve your goal.

Sixth stage - lifetime weight maintenance

The sixth stage involves learning the habits that will allow you to maintain your weight gain for life. People who want to lose more weight should then go back to stage three and work through the whole plan again.

Step diet - what can you eat?

The steps diet does not include anytypical dietary recommendations, nor does it provide sample recipes for dishes. While losing weight, you can eat anything, even sweets. The only rule is to reduce the size of portions by 25% compared to those previously eaten normally. According to the Steps Diet Program, portion control is the key to success. Vegetables, fruits, lean meats and dairy products, and he althy fats are recommended, but there are no prohibited products. Eating an additional piece of cake should be compensated by increasing the number of steps. The authors of the steps diet in their book show the conversion of the number of extra calories eaten to the number of steps you have to walk.

Physical activity in the step diet

Physical activity is the cornerstone of the Steps Diet program. During the 12 weeks of the fourth stage of the plan, people on a slimming basis increase the number of steps every day, starting with 2,000 (15 minutes walking) and ending with 10,000 (75 minutes walking) each day. Walking with a pedometer is not the only activity recommended by the steps diet. If you are short on time or prefer other sports, a table helps you to convert the time spent on another activity to the number of steps.

Steps per minute of activity - table

Activity

Steps per minute of a woman's activity

Steps per minute of activity men
Canoeing6072
Chopping wood126151
Cycling150180
Judo and karate236283
Ice skating150180
Skiing150180
Slow swimming96115
Rapid swimming150180
Water skiing136163
Volleyball90108
Weightlifting100120
Yoga5060

Effects of steps diet - how much weight can you lose?

Walking more and eating a little less to lose weight - sounds very simple and logical. Just counting steps also makes the activity challenging and fun all rolled into one. This makes it easier to stick to your decision. Simple rules and noneproducts that are banned for many people also have an advantage. Since there are no prohibitions, there is no guilt for breaking them. After eating your cookie, you only need to take more steps.

The authors of the Steps book and diet cite a large research study at the University of Colorado that found walking to be an effective method of losing 0.5-1 kg per week. This is also confirmed by the National Weight Control Registry project, whose participants lost weight up to 30 kg and maintained their results for more than 6 years. The method of losing weight was to walk 11,000 to 13,000 steps a day. In addition, walking improves he alth. Studies on women who performed about 10,000 steps a day showed a reduction in blood pressure within 24 weeks and a positive effect on glycemia. A he alth analysis of people who take 15,000 steps a day has shown that they have a he althy waist circumference, cholesterol levels and a lower risk of heart disease.

Worth knowing

Advantages of the step diet

  • The lack of prohibited products makes the diet very simple and flexible.
  • Diet does not require major changes in the diet.
  • Gradual weight loss protects against the yo-yo effect.
  • This is a long-term plan that involves a permanent change of habits.
  • It can be used by virtually everyone, regardless of age, he alth and we alth.
  • Imposes regular, moderate physical activity.
  • Its effectiveness is confirmed by scientific research.

Disadvantages of step diet

  • The plan probably won't work for people who can't control their hunger and appetite.
  • Few eating guidelines do not prevent you from making inappropriate food choices and can lead to nutritional deficiencies.
  • Requires daily counting steps and calories.

Sources:

1. http://www.3fatchicks.com/the-step-diet-book-count-steps-not-calories-to-lose-weight-and-keep-it-off-forever/

2. http://www.accusplit.com/files/pedometers/stepdiet-step_conversions.pdf

3. https://books.google.pl/books/about/The_Step_Diet_Book.html?id=zQuVczQHBskC&redir_esc=y

4. http://www.everydayhe alth.com/diet-nutrition/the-step-diet.aspx

5. http://www.he alth.com/he alth/article/0,,20410178.00.html

6. http://www.dietsinreview.com/diets/the-step-diet/

7. http://www.huffingtonpost.ca/leigh-vanderloo/10000-steps-a-day_b_16077702.html

8. https://www.livescience.com/43956-walking-10000-steps-he althy.html

Category:

Slimming