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The Step Diet

The Step Diet

Count steps, not calories, and lose weight!

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Less is more when it comes to dieting, right? Not so with The Step Diet. Rather than count calories, carb grams or fat grams, you count steps. That’s right, the more you walk and move, the better your chances are at losing weight, or so says the creator and author James O. Hill, co-founder of the National Weight Control Registry (NWCR) and America on the Move.

The premise of The Step Diet is to motivate you to get in more physical activity each day whether it’s taking the stairs at work, walking to talk to a colleague rather than sending an email or going out for an evening stroll. One of the main culprits of being overweight is not getting enough daily exercise. Exercise stokes your metabolism, increases your self-esteem and greatly improves your health as well as whittles inches from your waist.

The Step Diet is ideal for anyone looking to lose weight or maintain their weight. Over time you gradually increase the amount of movement you do every day and you also wear a pedometer which is a subtle but powerful reminder to keep moving. The diet also comes with a pedometer, nutrition information, tips on portion control, and long-lasting healthy lifestyle changes.

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  • Encourages activity in a variety of ways
  • Promotes lifestyle changes rather than drastic quick measures
  • Common sense approach to weight loss and sustained healthy living
  • Counting steps is more motivating and empowering than counting calories
  • No food restrictions
  • Written by health experts
  • Weight loss may be more gradual than some would like

Even though the crux of The Step Diet is encouraging you to move more, you’ll also be asked to cut down food intake by 25%; this means leaving one-quarter of the food on your plate or choosing smaller portions. In addition, The Step Diet promotes eating lots of vegetables, fruit, lean proteins, low-fat dairy and whole grains. There are no foods that are off limits, just as long as they are eaten occasionally and in moderation.


In the beginning of The Step Diet, you’ll use your pedometer to determine how many steps on average you take a day. From there, you add 500 steps until you reach 2,000 steps per day. Every week following that, you add 500 per day until you reach 10,000 steps which equates to about 5 miles, or 75 minutes of activity each day. Everything from walking on the treadmill, taking the stairs at work, and grocery shopping at the farmer’s market all contribute toward your 10,000 steps.


The Step Diet is a common sense and practical approach to weight loss and healthy living. The basis of this program is simply to move more, which we as Americans don’t do enough of. By moving more and decreasing the quantity of food you eat, you create a caloric deficit which helps you to lose weight.

Given The Step Diet’s no-nonsense and effective method to losing diet, this book may be just the lifestyle shift you need to be, feel and look your best.

Common MispellingsCommon Mispellings

Step Diet, Walking Diet, The Steps Diet, Teh Step Diet, The Step Deit, The Steps Diet, Stepping Diet, Steps Diet

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(Page 1 of 1, 1 total comments)



With the Step Diet, I'm averaging about 1 pound per week weight loss. I'm losing inches off my waist. I am walking each and every day and feeling so much better. At halfway through my first 12-week weight loss cycle, I am walking 2.5 miles every day - I could barely walk 1/2 mile when I started.

I tried Weight Watchers but I got so fixated on food that I gained weight. With the Step Diet, I just watch what I eat and leave 25% of the food on my plate. If I were to eat better (which is one of my goals), I think I would be losing a little more a week. The eating habit is hard to break but I'm not eating nearly as much as I used to, the exercise acts as a natural appetite supressant for me.

This really works for me, I've tried so many diets. But if you are looking for quick weight loss this is not the diet for you. It's slow, sometimes you feel frustrated that you are working so hard and not getting huge results, but its all about being able to do this for the long term.

If you aren't willing to totally commit to moving your body more, this won't work for you. When I first started, I was maybe getting in 2000 steps a day, just walking at my job. I never thought I would be able to move 8000 steps, but that is where I am at right now. By the end of this weight loss cycle, I'll be moving at least 10,000 steps. Wow, compared to my 2,000 steps at the beginning - what a difference!

I have this saying on a card on my fridge door, my bathroom mirror, my treadmill: You didn't put the weight on overnight, it isn't going to come off overnight either.

This is not really a diet - diets don't work for me. I've made small, simple changes in my lifestyle that I know I can continue for the rest of my life. Quick and easy - no. Gonna stick with me for my lifetime - YES!

posted Apr 30th, 2009 10:45 am


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