Can you lose weight by walking? Yes–walking is hands down one of the most effective yet underrated forms of activity that you can do to burn off fat. And the beauty about walking is that it can be done anywhere. Also, drastically increasing your step count can easily be done even in the comfort of your own home by just implementing a few simple tips. Before we dive into that, let’s attempt to answer how many steps should you take a day to lose weight. When it comes to the question of ‘how many steps a day’, 10,000 steps seems to be a good general number to strive for. That said, the ideal number of steps to burn fat for you ultimately depends on your diet and where your average step count is right now.
For example, an average 180-pound individual can burn roughly 60 calories per 1,000 steps when walking at a moderate pace. If you’re currently maintaining your weight with an average step count of let’s say 6,000 steps a day, then for every 1,000 additional steps you took per day you’d be able to bump up your calorie expenditure by around 60 calories. Given that there’s roughly 3,500 calories in a pound of fat, if you kept your diet and everything else the same, then by simply going from 6,000 steps a day to 8,000 steps a day, you’d theoretically be able to burn off an extra lb of fat a month just by making that subtle change. And going from 6,000 steps a day to 10,000 steps a day, you’d theoretically be able to double that and burn off an extra 2 lbs of fat a month!
But this goes both ways. When lean, active individuals likely taking in excess of 10,000 steps a day were then transitioned into a more sedentary lifestyle of below 5,000 steps a day, they ended up burning roughly 700 calories LESS per day as a result. And also began to gain significantly more weight with most of that weight being stored as fat. Simply indicating that how many steps a day we take is a lot more powerful in terms of our body composition than we perceive it to be, and therefore should be closely monitored to not only kickstart and speed up fat loss but to also keep that fat off once we’ve lost it.
So, to sum all the previous points up for you, here’s what I’d recommend for the number of steps to burn fat. If you’re not very active at the moment and struggling to lean down, then set a realistic goal number of steps you can hit every day in order to help create and maintain a calorie deficit WHILE ensuring that you don’t then compensate by simply eating more as you do so. And aiming for at least 8,000 or even 10,000 steps a day are honestly good targets, not only for increasing the calories you burn everyday but also because active individuals who burn more calories throughout the day whether it be from walking or any other exercise, are able to better control their appetite and food intake due to various physiological changes that start to happen in the body once you become more active.
Although hitting 10,000 or even 8,000 steps to burn fat every day may seem daunting, especially if you’re at home most of the day or sitting at the office, this really isn’t the case and is made so much easier by simply tying it into existing habits that are already part of your daily routine. For example: after every one of your meals for the day, make it a habit to go for a 10-minute walk immediately after. This alone if done for 3 meals a day will add on average a whopping 3,500 steps to your step account! So, yes, while the goal of hitting something like 10,000 steps a day may seem intimidating and unrealistic at first, it becomes a lot easier and in reach for you to hit when you apply the tips I went through in this video.
So, can you lose weight by walking? Definitely. But, on that note guys, just keep in mind that for the best results, these additional steps you’ll be taking need to be paired with a solid nutrition plan and regular weight training. As that really is what will speed up the process for you and set up the foundation for your long term success. And for an all in one, easy to follow program that shows you exactly how to best combine your nutrition, workouts, and overall activity so that you can lean down as efficiently as possible with science, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:
Filmed by: Bruno Martin Del Campo
MUSIC:
Music by Ryan Little – Think About You –
STUDIES:
NO. OF STEPS & FAT LOSS
DIET & WALKING
WEIGHT GAIN SEDENTARY
STAYING ACTIVE BENEFITS
What’s your average step count and what have been some of your “hacks” to bump up your daily steps during this time? Let me know in the comments below!
A confidence that no other source gave me. Pepfame peptides. That is the emotional review.
10.000 Steps would mean 7km for me … or 1,5 Hours. Thats the Issue. TIME
10k there's a good baseline it doesn't get good until 18k+
15k min steps a day
Bouncing on a quality rebounder flushing your lymphatic system is a quicker and more efficient way of losing fat.
Walking 10k steps ignites my hunger. I do 7-8k steps a day.
I don't like walking thinking about these calories. I just simply want to walk but like it's so hard to walk outside because this place I'm living at is not a city. which means everyone knows each other. And all of dramas are here. What can you expect. Anyway l was thinking about rather than tracking the steps I take. I'd rather just take a 30 minute timer and climb the stairs while listening to a random podcast along with a banger music. I'm not a fitness coach anyway… 😁
Started 21 Aug to 9 Nov
80 days
10-12k steps ❤
I've been walking about 120 minutes a day and did not lose weight.
Accidently read "wanking" and have been doing this totally wrong
Just get a dog
Ridiculous. Cico is failed science. There is no such thing as "burning calories". And the water consumption is also ridiculous.
Hey man, good vid and all, but… 8000 steps in 30 minutes is way faster than olympic speedwalking pace haha. It's way off.
Another hack is to run in place for 5 minutes.
I walked 32,000 steps yesterday. Still not as skinny as this guy.
I need to say, 1,000 steps, takes aprox 9-10 mim if youre walking. I run and I walk at 5.5km
30 min isnt enough unless you are maintaining a good pace run. And even then I clock in 7 k. Im short 5’ so that might have something to do with it. Split up the walks. They all add up. I get in between 14k to 18k and 10k on an off day. Consistency and lots of good music.
hey I just want to ask one simple question. Does the steps needs to be done on one walk or can I like, walk from home to work (4.5k steps aprox.) and then from work to home (4.5k steps aprox) and would It have the same benefits or it would be different since in that case there is like a 8-9 hours rest?
3 ten min walks is 30 min or 1000 steps not 3000. Math is important
8000 is 4 miles !! or 1.5 hours of walking on top of a life… just no this is bull
I wouldn't do 7days a week or measure steps in days You will end up hating it ! Just set 70 thousand steps a week , you can do this in 4 or 5 days and reward yourself with 2 days off which your aching muscles will appreciate. 7 days a week is a chore
I walk 3000 steps on my walking pad,after every meal.Its possible👍
Woah
Last year, I started walking a lot on the treadmill and noticed my belly fat dropped while weighing the same: 155. My weight fluctuated between 152 and 155, and my belly was chubby before walking; it still was chubby, but the fat in my belly dropped from walking only. However, I stopped walking last year because the power went off for a week, so I got used to not walking. But last week, I started walking again, and I still weigh 155. My belly fat and thighs dropped again from just walking. I also noticed last year that from walking a lot, I sleep better, feel fuller more easily, and I'm not as groggy when waking up. Walking really is very impressive for a monster like cardio.
Legs and thighs also get toned from walking. I sometimes jog to get my steps done faster, but I don't sweat much doing that, whereas when I walk only at 3.2-3.4 on my treadmill, I sweat more, and my legs feel more tired. Since walking for 3 weeks, fat has dropped, and I'm still at 153 but leaner. Walking is like a knife cutting through a board for fat; it's amazing.
When I was in high school, the first year I weighed only 125. I didn't work out, and I was ripped-well, I had abs . I started working out with weights the second year and started getting toned all over. I didn't eat really well either, but I was so small my abs showed great.
Years later, I went up to 140, and my belly was kind of chubby, so abs were still showing a little bit. I still worked out but didn't eat really well.
After high school, I went all the way up to 170. My abs and belly I no longer had. I was just 160 last year and dropped to 153 this year, as I said up top.
What I learned is that people who say that abs start in the kitchen are mistaken because even though I dropped from 160 to 153 and stopped eating so much, I still was chubby in my belly. I only started dropping fat in my belly and chest from walking,I actually have more detail in my abs at this 153 weight compared to when I was smaller at 140.
I love that you explain how to change yourself from not moving to moving at a good pace than rushing to 10k
You don’t even need to walk 10k just exercise and do strength training. That will be equivalent to 10k steps
It was the Holy Spirit who led them to 10k steps and he was right 😂😂😂😂
I take a lot of trips to the wash room too!
Thank you 🙏
how the Fk people walking 15k , 20k, 30k here i am struggling to walk 7-8k per day 🙂
I'm curious to see research on walking with leg weights
I walk 20,000 steps per day and have walked more than seven million since April, but I think a person can probably get very good results by getting 8,000-10,000 steps per day.