Losing Weight One Step at a Time

When you're looking to kick off an exercise regimen, you have dozens of high-tech tools to choose from. Of all the sports equipment and weight machines you could buy, it turns out that one of the most likely to affect your activity level is one of the simplest and least expensive: a pedometer.

Pedometers are pocket-sized electronic devices you can clip to a belt or waistband to measure how many steps you take. More than just a fun little gadget costing between $10-40, pedometers have been proven to help people lose weight.

Instant Feedback, Positive Reinforcement
Studies have shown that after just eight to 12 weeks of using a pedometer with a goal of walking 10,000 steps a day, individuals report increased energy, greater leg strength, less frequent illness, weight loss, decreased body fat, and improved blood pressure and overall physical fitness. Study participants who did not use a pedometer moved far less, often walking even less than when they started.

Research also suggests that people who begin a walking program using a pedometer increase the steps they take by about 2,000 to 4,000 a day, the equivalent of an additional one to two miles.

Pedometers are excellent weight loss tools because they provide instant feedback and positively reinforce good performance. A pedometer helps you understand how active you are at school, at work, doing household chores, or running errands each day, and how much extra work you have to do to reach your goals. In order to build up to 10,000 steps (or roughly 30 minutes of brisk walking), start your day with a walk, take a quick walk at lunch, and play sports or walk the dog in the evening.

Just being aware of your activity level can inspire you to use your free time to hike a few stairs or walk to the store rather than watching television or playing video games. Your pedometer will track even small increases in activity, reinforcing your efforts to squeeze a few extra steps in at various points throughout the day.

"Pedometers are just one of many ways you can measure your activity level," says Jessie Arsenault, head counselor at Wellspring Hawaii, a renowned weight loss camp for young people ages 11 to 24. "They aren't a magic weight loss solution, but they can give a good indication of your current fitness level and your progress along the way. At camp we use pedometers to keep our clients motivated, build their confidence, and give them immediate feedback on why they are, or are not, seeing results."

The Importance of Self-Monitoring
We know that people walk more when they use a pedometer. We also know that finding and using an accurate pedometer is just the first step. A research review published in The Journal of the American Medical Association showed that goal-setting and record-keeping are other key predictors of success when engaging in a pedometer-based walking program.

Like a mini personal trainer, pedometers provide feedback, motivation, and concrete data you can track to measure your progress. Studies have shown it is important to set goals for how many steps you'll take each day, and equally important to monitor how your performance measures up to those goals in a daily diary. Study participants who failed to set goals or track their progress only minimally increased their activity level, if at all.

"Research shows the number-one thing long-term weight controllers do is self-monitor," says Arsenault. "When you track your food intake and exercise level, you are more likely to consistently meet your goals. Without this self-awareness, it's easy to lose track and fall off course during a busy day - but with a pedometer, you can look down and realize you've only taken 5,000 steps and had better take an extra walk in the evening."

Integrating Pedometers into Your Weight Loss Program
Based on research-based recommendations that people walk 10,000 steps a day and track those steps with a pedometer, some of the nation's top weight loss camps and programs have made this form of exercise a pillar of their weight loss approach. Wellspring camps and programs for children, teens, and adults, for example, provide every participant with a pedometer and a self-monitoring journal and ask that they monitor their calorie and fat intake and the number of steps they log each day.

Combined with counseling, educational lessons, plenty of peer support, and a firm emphasis on lasting lifestyle change, Wellspring campers all over the country have achieved record weight losses and maintained those losses long-term.

According to the Centers for Disease Control and Prevention, 55 percent of Americans don't get the minimum level of physical activity recommended for good health. Healthy habits start small, so clip on your pedometer and start finding new ways to include more steps in your day.