'I walked 20,000 steps a day - I'm shocked by my weight loss transformation'

Walking is hailed as a simple, free and easy strategy to increase physical activity, lose weight and improve overall health a fact backed by the NHS.

Though it might not be the top choice for those keen on burning calories, the effectiveness of this exercise greatly depends on its intensity, duration and an individual's diet. Annie, an online content creator, chose this basic form of exercise and attests that walking 20,000 steps daily has tremendously transformed her physique. She decided to share these dramatic changes with her audience online.

Annie, known as @fitannie on TikTok, documented her weight loss journey powered by walking in various posts. In one of her recent videos, she shared images of herself before and after the month-long initiative of walking 20,000 steps each day.

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Showing pictures of her legs, she remarked on the striking differences between the photos taken a month apart. "I'm so shocked, I don't know about you but I think 30 days is insane for that kind of result," was her surprised verdict.

She continued: "I'm so happy that I took these pictures because I couldn't see it in the mirror." Annie then showed herself wearing a tight pair of jeans a month ago, compared to 30 days later when they fit loosely around her waist. "I lost around 4kg in the last 30 days but I'm also pretty sure that I also gained some muscle from walking that much," she continued.

Besides being consistent with her daily quota of steps, Annie made conscious choices regarding her diet throughout the month. She confessed: "I didn't count calories or anything like that, just tried to eat healthy."

However, Annie confessed that walking such a high number of steps daily was "stressful" and she plans to revert to around 10,000 steps per day. She added: "I think this is proof that walking a lot leans out your legs, right? Nonetheless I will go back to aiming for 10-15k steps a day now, since this has also been a bit stressful, not gonna lie. I want walking to be fun and not feel like a chore."

Annie's results left many in awe, with one person exclaiming: "The gasped that I gasped seeing the jeans before and after!!!" Another chimed in: "The difference is really huge! ! Amazing work! ! You look incredible, congratulations."

When asked about the time it takes her to walk 20k steps, Annie responded: "Around 3h in one go, but I just incorporated walking throughout my whole day and split it up."

The NHS advises 150 minutes of exercise per week to maintain health, stating that even a brisk 10-minute daily walk can have "lots of health benefits". They define a brisk walk as "about three miles an hour, which is faster than a stroll".

They further explain that weight loss is likely if you consume fewer calories than you burn - a concept known as a calorie deficit. As a guideline, they suggest that an average man requires 2,500 calories, and an average woman needs 2,000 calories a day, to maintain their weight.

Many people aim to walk 10,000 steps a day, and studies have shown that this can help alleviate symptoms of anxiety and depression. However, you don't need to reach this target to reap the benefits. A study published in JAMA Neurology found that every additional 2,000 steps walked per day can reduce the risk of premature death.