The Step Diet – Walking Your Way to Weight Loss?


Walk a little more and eat a little less. The Step Diet is based on this premise. Let's have a look at what is the Step Diet all about, its pros and cons, and whether you should try it or not.

Who are the Authors of The Step Diet Program?

The Step Diet has been co-authored by James O. Hill, John C. Peters, Bonnie T. Jortberg, and Pamela Peeke. James Hill is an obesity researcher who is also the co-founder of the National Weight Control Registry and America on the Move. Because of his expertise in the area of weight management, James understood the need to find a different, alternative angle to long-term weight management for those who cannot perform strenous exercises.

What Exactly is The Step Diet and How Does it Work?

The Step Diet is not a just a weight loss program but also a weight maintenance program. It is designed for those who want an efficient and healthy way to lose weight and keep it off for a lifetime, while being low-impact.

The diet does not require you to count your calories, carbohydrates, or fat intake. It simply asks you to increase your daily physical activity and reduce your portion size.

The plan recommends walking 10,000 steps a day. The guide comes with a pedometer to make this task easier for you. James Hill believes that it is not necessary to run a marathon for losing weight. All you need to do is just strap your pedometer and walk.

Make sure that at the end of each day, the pedometer shows an excess of 10,000 steps and half your job is done.

Diet guidelines and tips are given in the book to reduce calorie intake and portion sizes. The authors believe that increasing your activity levels and reducing your portion sizes is the key to losing weight successfully and managing it effectively throughout your life.

What Can You Eat on The Step Diet?

The Step Diet does not place any restrictions on what you can eat. Fruits, vegetables, whole grains, lean meat, low-fat dairy and healthy fats are strongly encouraged. However, the diet plan does not give a list of any foods that you are not allowed to eat.

three women walking down the road for exerciseThe only thing that you are asked to do is cut back your portion sizes by a quarter. Along with this, you will need to balance your daily food intake with the appropriate number of steps.

Charts are provided in the book to help calculate the number of steps you need to compensate for the extra calories that you eat everyday. You start with 2000 steps and keep adding 500 more steps every week.  You will soon be doing 10,000 steps everyday. This is approximately 75 minutes of walking.

You are not required to take out 75 minutes from your daily schedule to do your walking. It can easily be done by strapping your pedometer and doing activities that require you to walk. So, you can take the stairs instead of the elevator. Walk to your office instead of taking the car.

If you are into other forms of exercising, such as cycling, charts will give you an equivalent number of minutes. So, if you want to do 1000 steps, you can do six to seven minutes of cycling.

Different charts are given for both men and women. So, based on your gender, you can easily calculate the number of steps you need to take or the number of minutes you need to exercise to balance any extra calories you may have consumed for the day.

Pros of The Step Diet Plan

The Step Diet is a healthy plan based on sound principles of losing weight. In short, staying active and reducing your portion sizes. Here are some of the benefits of following this plan:

  • The diet guidelines are fairly simple and clearly stated.
  • Staying active helps you lose weight and at the same time prevent chronic diseases such as diabetes and heart problems.
  • Since you can eat anything you want, you can continue eating the foods you like. So, you don't crave for your favorite foods and keep enjoying your meals. It also helps in controlling hunger cravings.

Cons of The Step Diet Plan

There are absolutely no real disadvantages of The Step Diet plan. It has been designed by a professional who knows exactly what is required to lose weight and keep it off and stay healthy at the same time. So, you eat what you want, reduce your portion sizes, and just increase your activity levels.

So, Should You Try The Step Diet or Not?

You should definitely give the program a try. It is a healthy and less restrictive way of living your life.

You eat what you want, you compensate your extra calorie intake with extra steps and the more you walk, the more you can eat.

Simple as that 😉

In short, if you are looking for a long term weight management plan that is easy to include in a busy schedule PLUS includes low-impact physical activity, then The Step Diet should seriously be considered.