The best way to lose weight and keep it off is to burn more calories than you consume each day. To create the calorie deficit necessary to drop excess weight, combine exercise with a low-calorie diet. Stair steppers are a convenient piece of exercise equipment, available at gyms and sporting goods stores, allowing you to work out at home or in a group setting. Some stair steppers fold up for storage, making them a good option for your home gym. A regular stepping routine may help you lose pounds when combined with strength training and a well-balanced meal plan.
Engage in at least 2-1/2 hours of cardiovascular exercise each week. This is the recommendation for people at a healthy weight. If you are new to exercise, it might be enough to jump start weight loss. If you already have a workout routine, you may need to increase your exercise time to as many as five hours a week for weight loss. Use stair stepping alone or combine it with other types of cardiovascular exercise, such as swimming or biking, for a well-rounded exercise program.
Step at a moderate intensity throughout each session. You'll be slightly winded but should be able to carry on a conversation. This intensity increases your heart rate and burns calories. Slowing down decreases your calorie burn, making it more difficult to create the calorie deficit needed for weight loss. Increasing your intensity to a vigorous pace may reduce the amount of time you need to spend on your stair stepper.
Strength train two or three times each week for 20 to 30 minutes. Lifting weights or using resistance bands are good options. This type of exercise tones and defines your muscles while building lean muscle mass. Lean muscle mass boosts your metabolism, increasing your calorie burn. In addition, strong muscles increase endurance, which is beneficial for completing a stair stepping routine conducive to weight loss.
Eat low-calorie foods in combination with your stepping workout. In general, fill your plate with a variety of foods from each food group. These options are usually low in calories, but high in nutrient and satiety. They also fuel your stair stepping sessions. Foods to avoid or limit because they hinder weight loss include frozen dinners, fast food, soda, candy, chips and packaged snacks.
- Talk to your doctor before beginning a new diet or stepping routine, particularly if you have any health conditions.
- Stepping burns 600 to 900 calories per hour, depending on your weight and intensity.
Eliza Martinez has written for print and online publications. She covers a variety of topics, including parenting, nutrition, mental health, gardening, food and crafts. Martinez holds a master's degree in psychology.