Step Diet Review

The Step Diet

by George Pierce
George Pierce                                                                      Advertisement:
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The Step Diet by James O. Hill, John C. Peters, Bonnie T. Jortberg, and Pamela Peeke, is based on counting steps rather than calories or fat grams or carbs.  The diet is a series of life changing steps which add up to a permanent lifestyle change.  The result is a diet and exercise regimen that will help you to lose weight and to keep it off forever.  

How Does It Work?

The diet focuses on two simple rules.   Reduce your food consumption by 25% and walk 10,000 steps daily.  The diet is meant to be a lifelong plan to lose weight and to maintain your weight loss.  You gradually add more steps until you reach 10,00.  A pedometer is included with the diet book to help you to keep track.  The idea to keep moving is a sensible approach to weight loss.  According to James Hill, PhD,  we do not need to run marathons to lose weight.  Hill claims, "just strap on a pedometer, and lace up a pair of sneakers and put one foot in front of the other,"  Hill infers that weight loss can be accomplished and maintained with using a pedometer and by making 'small' dietary changes.  

If making small adjustments in your diet and if you can add walking, this diet may be for you.

The diet is based on helping you gradually change some of your eating and exercise habits as well as helping you to be more aware of your eating and exercise habits and behavior.

Long term weight loss is based on maintaining a balance of energy.  The energy in (calories) needs to be in balance with the energy out (calories burned).  Once you understand and apply this simple principle and apply it, permanent weight loss is within reach.


The Step Diet allows you to eat what you want but reduce your portions by 1/4.  The diet does encourage eating healthy foods such as fruits and vegetables.  Also lean protein, whole grains,  low fat dairy, and good fats are recommended.  Should you want to splurge, it is OK, just compensate with more steps.  Included in the diet book, you will find charts for both men and women, to help you calculate that number of extra steps when you indulge.  You will also find charts for trading off other exercises rather than walking. 

Weight loss is not rapid with this diet, but a steady and healthy loss of a pound or two per week is likely.  

Getting Started:

Using a pedometer, determine the number of steps that you presently average daily. Now add 500 steps daily (beginning with at least 15 minutes or 2000 steps) until you reach 10,000 steps.  10, 000 steps is about 5 miles of walking which relates to about 75 minutes daily.  

Are you too busy to spare 75 minutes a day for walking?  The good news is that you can gain steps throughout your day.  Tips such as parking further away, taking the stairs, and walking during work breaks or your lunch hour can help.  Walking during TV commercials is a great idea. 

Keeping the weight off:

Keeping the pounds off  is the toughest part of most diets. The Step diet adds a new wrinkle to lifelong weight loss success.  Most of your weight loss should happen during your first twelve weeks.  Hill suggests that after 12 weeks, you want to get  adjusted to your new weight loss and that you need to learn how to maintain this weight loss before continuing to lose weight.  


Does It work?

Yes, anytime that you lower your caloric intake and increase your caloric expenditure, you should lose weight.  Cutting back on your portions will lower your intake.

University of Colorado studies document a one to two pound weight loss per week.
The National Weight Control Registry shows that dieters who have lost up to 65 pounds, have been able to keep it off for over 6 years.  Most of these dieters walked 11 to 13K steps per day.


There are no meetings or support groups.  

Level Of Difficulty:

The diet should be easy to medium difficulty.  No diet is 'easy'. but you will find this one to be easier than most other diets.  

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Lose weight
Look and feel better
The diet book is loaded with advice, tips, and wisdom
Exercise is stressed
Slow and healthy weight loss
Two easy rules to follow
The diet is considered to be empowering.  Counting steps is measurable and can make walking more fun.
The diet is considered easier than most.
Common sense approach to permanent weight loss
This diet is a good fit for nearly everyone.
You begin the diet with a long term mindset and expectations


75 minutes of walking may seem too time consuming. (see tips above)
If walking is difficult to impossible, this diet may not work for you. 
One to two pounds per week of lost weight may seem too little (it is considered to be just right by most experts).
Since you are allowed to eat what you already eat, just 25% less, the diet may not be healthy, depending on your eating habits.


According to Catrine Tudor Locke of the University of Massachusetts, who has dedicated years to the study to pedometer walking analysis, walking less than 5,000 steps per day is considered inactive and can lead to health problems.  Low active is considered to be walking between 5K and 7499 steps per day, while 7500 to 9999 steps is somewhat active.  People who walk 10,000 or more steps daily are considered active.  10,000 steps per day is a healthy goal.



This diet is considered to be one of the best diets in a long while.  The focus s on exercise. Reducing food portions takes only a short time to get used to.   Walking is the only criteria and you can begin at 15 minutes a day.  Walk more and eat a bit less is a simple straight forward approach and it works. I give this diet two thumbs up and suggest that you add it to your list of weight loss options.

My friends, I thank you for reading and wish you success on your weight loss journey.

Kind regards,
George Pierce
WALW Founder

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