Step Diet

If you are looking for a way to lose weight and maintain your weight loss then the Step Diet is something that you might want to consider. The Step Diet was written by obesity expert James Hill, who also co-founded the National Weight Control Registry. The other authors of the diet are Bonnie Jortberg, Pamela Peeke and John Peters, all of whom are weight experts.

The Premise

The Step Diet promotes the belief that you can effectively lose weight by gradually increasing the amount of exercise that you get everyday. If you’re someone who loses motivation at the thought of working out at the gym several times a week, you’ll be glad to know that the diet does not require you to commit to strenuous exercise. Instead, the diet encourages you to incorporate exercise into your daily activities. For instance, instead of taking the elevator at the office, you can use the stairs instead.

In order to keep track of your physical activity, the diet requires you to use a pedometer. This will allow you to know the number of steps that you take on an average day. Once you know how many steps you take on a typical day, add 500 steps. Your goal should be to reach about 2,000 steps in a day. Once you have reached the 2,000-step mark, you continue to add 500 steps per day until you are taking 10,000 steps in a day. Not sure how to reach 10,000 steps? Try walking on the treadmill for a few minutes each day or walk while doing errands instead of taking the car.

The Diet

You’ll also be glad to know that you won’t be required to give up any foods under the Step Diet. However, you will have to cut down the amount of food you eat by at least 25%. This means eating smaller portions of food. You are also allowed to indulge in your favorite calorie-packed foods from time to time, under the condition that you also increase the number of steps you take for that particular day. To make the calculation easier, the diet features a chart that will help you determine how many steps you need to take in order to burn a certain number of calories.

What to Get Excited Over

If you don’t want to follow a diet that involves forbidden foods and calorie counting then the Step Diet is certainly something you should consider. Because it encourages an increase in physical activity, the diet also helps you exercise more – a crucial step in long-term weight loss and maintenance.

Things to Consider

Perhaps the main drawback of this diet is that it lacks a definite food guideline. So if you are someone who regularly eats fattening and nutritionally lacking foods then you can end up still making poor food choices. The diet is also not ideal if you are looking to lose weight in a short period of time.


If weight loss maintenance is more important to you than quick weight loss then the Step Diet is certainly a good diet to try. Just make sure that you eat a low-fat and well-balanced diet along with increasing your exercise.


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