30 Day Step Challenge for Overweight Beginners

by Millie
30 day step challenge

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I wanted to share my 30 day step challenge for overweight beginners for quite some time and here it is finally! My reason is simple. I want to help a few people to get moving and this is what I wished for when I started my weight loss journey.

As you may have read in previous posts, I was 329 pounds and was suffering from excruciating back pain. Quite frankly, I could barely walk. I turned to chiropractors and physical therapist and I did get some relief. But the miracle cure for me was … losing weight. 

Also read My 80 Pound Weight Loss Success Story.

I could have saved myself a lot of money and time by slowing getting off the couch and walking. But what kept me back was that I always saw exercise as something that was painful and you did at least 30 minutes three to five times a week

It took some time, but I eventually viewed exercise as just moving as much as I can and more and more every day. And I hope that this 30 day step challenge will also help you to see exercise differently and have a better start to your weight loss or fitness journey.

Also read The Best Exercises for Overweight Women for Weight Loss

30 day step challenge for overweight beginners
Counting steps is the gateway to fitness

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Why I Like Counting Steps

I prefer to count steps rather than thinking of walking for a certain period of time or distance. I think counting steps is the gateway to fitness. It is a perfect way to exercise for all fitness levels as you can walk at your pace, walk briskly or even run when you are ready.

Here are my seven reasons for counting steps:

  1. You think of exercise over a 24 hour period and can do what you can, when you can. You also get credit for your regular activities.
  2. You can do it anywhere. As long as you have enough room to stand, you have enough room to walk (on the spot). And of course, you can walk indoors or outdoors. 
  3. You don’t need special training. After all, we have been walking since we were about one year old.
  4. You don’t need special equipment. In the beginning, you can wear your most comfortable shoes or if you are at home, you don’t even need shoes.
  5. It’s easy to do. It’s not complicated – left, right, left, right …one foot in front of the other.
  6. It’s easy to progress. Even 100 more steps than yesterday is a reason to be proud of yourself.
  7. It is very motivating. In no time, you will be trying to get a few more steps in before bed to meet a new threshold.

Also read Best First Steps to Weight Loss

30 day step challenge for beginners
Count your steps with a fitness tracker

What You Need to Count Steps

It’s best if you have a fitness tracker like Fitbit or Apple Watch to count your steps. If a fitness tracker is not in the budget right now, you can also use one of the many apps on your phone to count your steps. 

I use a Fitbit, but before I had it I counted my steps with Google Fit. You can also use AppleHealth, MyFitnessPal, Pacer, StepsApp, or ActivityTracker. All, except AppleHealth, are available on both iOS and Android. 

Also read 9 Great Ways to Use Fitbit for Weight Loss

If you use an app on your phone, remember you should have the phone with you at all times. It sounds obvious, but I made this mistake many, many times. 

the benefits of the 30 day step challenge
Walking has many benefits

The Benefits of Walking

There are many benefits of walking. The most important for me is burning calories. Burning calories will help you lose weight and reduce your risk of obesity and overweight related diseases. 

However, there are a couple of little known benefits including increased mood, improved digestion and better sleep. I suffered from chronic insomnia and I can say that walking has helped me sleep better.

Also read Everything You Need to Know About Sleep and Weight Loss

30 day step challenge for overweight beginners
30 Day Step Challenge

The 30 Day Step Challenge

This 30 step challenge is meant for the absolute overweigh beginner so we start off at a lower step minimum. The average American walks 3,000 to 4,000 steps a day or roughly 1.5 to 2 miles. However, a sedentary obese person may only average less than 2,500 steps a day.  

So this is where we will start – 2,500 steps a day. It may seem low, but the goal is to get up and move.  You are not likely to complete the challenge if we start with more steps.

You’ll also have a bit of a break at the end of the week with slightly fewer steps. 

We aim to get 7,500 steps at the end of the challenge because this is the number of steps that two studies have shown to be effective.

The first study found that there is “some benefit can come from even just 7,500 steps. But to prevent weight gain “no amount of steps alone will do the trick.” Obviously, you also need to change your diet.

The second study at Harvard University discovered that women who averaged 4,400 steps daily reduced their mortality rate by 41%. However, the mortality rate increased with more steps before levelled off at 7,500.

Once you get to 7,500 steps and end the 30 day step challenge, don’t stop walking, keep going. Experts think that it takes an average of 66 days to adopt a new habit. So you need to keep at it for at least another 36 days. You can stay at 7500 steps a day or feel free to keep going to where you feel comfortable. 

Also read Is 10,000 Steps a Day Good for Weight Loss

Also read The Best Daily Weight Loss Affirmations

This is the step schedule that I developed for myself. In fact, I rode a recumbent stationary bike for several weeks before I was comfortable walking 2500 steps day.

Listen to your body and take as little or as much time as you need. If you do fewer steps on any day, don’t worry, do the best you can. Anything is better than nothing. Slow progress is still progress.

30 day step challenge for overweight beginners
30 day step challenge for overweight beginners

How to Get Your Daily Steps 

If you are like me, once you get to the second or third week you may have to think of new ways tp get more steps in your day. Basically anytime that you can walk – walk, pace or march on the spot. Who cares if you look weird? 

Here are some suggestions:

  1. If you take the bus, get on and off one stop further than your regular stop.
  2. Walk or pace while waiting for the train.
  3. Park further away.
  4. Take the stairs.
  5. Get up and pace while on the phone.
  6. Go for a short walk at lunch and breaks.
  7. Use the furthest restroom. 
  8. Fill your water bottle at the furthest faucet.
  9. Pace while cooking.
  10. Walk on the spot of pace while on social media.
  11. Walk on the spot while watching TV or during commercial breaks.
  12. Walk while listening to a podcast.
  13. Walk while listening to an audiobook.
  14. Dance once a day to your favorite song(s).
  15. Go window shopping.
  16. Take the dog for more or longer walks.
  17. Vacuum the house twice a week.
  18. Walk while brushing your teeth.
  19. Don’t use the drive-through.
  20. Carry your bags in the house one at a time.
30 day step challenge for overweight beginners
Ready to start the 30 day step challenge

Ready, Set, Go!

Okay, you are all set to go. Don’t overthink it. Just start walking. If you need a little more motivation, ask a friend to take the challenge with you. However, it’s best if the friend is approximately at the same fitness level as you. 

Leave a comment and let me know how things are going. Good luck!

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Kileen December 23, 2020 -

What a great post for a healthier life! This is a really great guide to ease your way into a happier and healthier lifestyle!

Millie December 24, 2020 -

Thanks, Kileen. I usually say no pain, no quit.

Mosaic Designs December 23, 2020 -

Amazing tips.,..I need to get back to being a lot more active. Since my gym closed it’s been hard for me to workout.,

Millie December 24, 2020 -

So many of us have to find ways to workout at home. But you can do it!

Jody December 23, 2020 -

Living a healthy life can be so challenging. My 2020 resolution was to quit smoking. Now my 2021 needs to be loose the weight I have put on from quitting. I need all the tips I can get!

Millie December 24, 2020 -

Good luck, Jody. If you are strong enough t quit smoking, you are strong enough to lose weight. Good luck!

Kuntala Bhattacharya December 24, 2020 -

I needed the inspiration, work out has been so less for me especially I am not used to staying at home for such long durations. Though my weight is controlled, still work out is needed to keep myself active

Millie December 24, 2020 -

I know what you mean, Kuntala. COVID-19 has made diet and exercise so hard for many of us. Trying counting steps to get you moving more.

catherine santiago jose December 24, 2020 -

This is so nice and will definitely be taking this as a challenge for myself to be more healthy this coming year of 2021. Thank you!

Krysten Quiles December 24, 2020 -

This is totally doable for me, I would say I probably average about 7500 steps a day. My goal in 2021 is to lose the last 30 of the 60 lbs that I promised myself I’d lose. This would be a nice start!

Mae December 25, 2020 -

What a great 30 day step challenge for beginners! I also love counting my steps, and the more steps I see the more motivated I become.

Millie December 25, 2020 -

Hi Mae, I also find counting steps motivating! Sometimes I feel like the energizer bunny!

Nimra khan December 25, 2020 -

These are awesome tips. I was gyming but right now not active due to this pandemic. Since my gym has been closed, I have found it difficult to exercise.

Millie December 26, 2020 -

Hi Nimra, the pandemic has been so bad for those of us who exercised at the gym. Hopefully, gyms will safely reopen soon.


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