Have you ever noticed that you are pacing your way at the end of the day to achieve your goal of 10,000 steps? That is not surprising, given how often this number is treated as the gold standard for health and fitness.
But when it comes to how many steps per day to lose weight, the truth is more flexible than you might think. Although achieving a daily step count can absolutely support, it is not a one-size-fits-all comparison (3” 4). In this article we will demolish what science says, how step goals can vary per person and how you can find a sustainable routine that helps you move more and feel better.
Where did 10,000 steps come from?
The goal of 10,000 steps does not come from the science-it came from a marketing campaign (2). In the sixties, a Japanese company launched a pedometer called the Manpo-Kei, who translates into “10,000 step meter (2). “
The number was catchy, easy to remember and quickly left as a symbol of good health, and for many people it has become a useful target to encourage more daily exercise (2). And there is value in that! After all, most of us spend too much time on (6).
But if you wonder how many steps per day to lose weight, it is important to know that 10,000 is not a magical number. You can still see benefits with fewer steps, depending on your basic activity level, intensity and other lifestyle factors such as diet and sleep (3” 4).
How does weight loss support
Only walking may not lead to dramatic weight loss, but it can definitely play a supporting role – especially when it becomes part of your regular routine (3” 4).
What makes walking so valuable is how approachable it is (3). “I recommend walking to customers because it is a low-impact exercise that almost everyone can use to get started with a health trip”3). “Most people are sitting and walking helps to break low activity days (3” 6 ). “You don’t need chic equipment, a gym, or even for sweat.3” 4).
In addition to the physical benefits, walking can also stimulate your mood, reduce stress and free up your mind – especially if you are done outside (7). These emotional benefits matter, because it feels mentally better to often make healthier decisions and greater motivation to stay active (3“7).
About the experts
Samantha Cassetty, MS, RD is a nationally recognized expert in the field of food and food, media personality, nutrition advisor and author. Cassetty is a former food director for Good Housekeeping and the co-author of the book Sugar Shock.
Denise Hernandez, RD is a food data curator at MyfitnessPal. Denise completed her master’s degree in food from the University of the Texas Woman. Her areas of attention include weight management of adults and children, nutrition of women and the management of chronic diseases.
How many steps do you really need?
Although the benchmark of 10,000 steps is popular, research suggests that health benefits and even modest weight loss can start with lower thresholds (1” 2). Some studies suggest, for example, that reaching around 7,000 steps can lead to weight loss for previously inactive people (1).
In addition, studies of adults who have reached 7,000 – 8,000 steps a day have linked this level of activity to improved weight maintenance and general health results (1” 2).
That said, it’s not just about achieving a step. The intensity and consistency of movement, as well as the breaking of sedentary times, are crucial (3). It may not be surprising, but I will still say it: walking firmly, walking on slopes or extending your duration of movement can help to increase the calorie burn more effectively than casual walking (3).
And let’s be realistic: diet still plays the leading role in weight loss. No amount of steps will probably fully compensate for a calorie surplus or a diet filled with heavily processed foods. Sustainable weight loss generally requires a calorie shortage that can be supported by combining hiking with healthy eating, sleep and stress management (4).
Factors that influence how many steps you need
There is no universal step goal for weight loss. The number that works best for you depends on various factors:
- Weight and age. More heavier people tend to burn more calories per step, while factors such as age can influence metabolism and endurance (3” 8).
- Running speed and terrain. Sturdy walks or uphill routes burn more calories than slower walks on flat ground (3).
- Activity level. If you have a sitting job, you may need more intentional movement to compensate for all that meeting (3).
- Diet and calorie -intake. Walking can support a calorie shortage, but nutrition plays a leading role in weight loss (3” 4).
- Fitness level or health problems. Medical problems or low fitness may require a gradual start and fewer intense routes (3).
For context, 7,000 steps a day is approximately equal to the 150-minute exercise that is recommended by health experts for general health and weight maintenance (9). Most people need more than a 30 -minute walk a day to promote weight loss, but that amount is a great starting point (3” 4).
Maybe you like it too
Stairmaster vs Incline Treadmill: Which can produce better results?
How to have your steps count
Here are some tips to help you get the most out of your daily movement.
Pick up the pace
Strict walking (think: you can talk, but not singing) increases your heartbeat and calorie burning compared to a relaxed walk. It is a simple way to make your steps more effectively without adding time (3).
Add short bursts all day
A 10 -minute walk can help with the control and digestion of blood sugar levels, while rapid movement can reduce stiffness during the working day and stimulate the energy (3).
Short hiking breaks are also useful if you don’t have time for a longer walk, and all those small fractures are correct in the course of a day (3). A short break can also be a good time to challenge yourself to tackle the pace (3)!
Combine walking with strength training
Building muscles supports your metabolism and improves overall body composition (4). Even two days a week resistance training – such as body weight movements, tires or weights – can help build muscles to build, which supplements your walking routine (4).
Use MyfitnessPal to stay on the right track
Synchronize your fitness watch or step-tracking device with the app to check your progress and see how your movement influences your daily calorie balance (5). You can also log in training and meals for a complete picture of your habits (5).
Hernandez proposes to follow your daily average to get your baseline stepping. “If your daily average for a week turns out to be 5,000 steps, make it a goal of raising your daily average to 6,000 steps and continuing as you consider necessary for your goals,” she says.
Frequently asked questions (frequently asked questions)
Can you just lose weight by walking?
That depends on it. Walking can be any form of exercise and still support weight loss if they are combined with a healthy, calorie -conscious diet, but combining with two days of resistance training is ideal for better long -term results (3.4).
Is walking better than running for weight loss?
Leaving burns more calories in less time, but walking is easier on your joints and often more sustainable, making it a great option for building a long -term movement habit that supports weight loss (8).
Do I have to hit 10,000 steps a day to lose weight?
Not necessary. Some studies show benefits that start with around 7,000 steps, but your ideal step depends on factors such as age, basic activity, general lifestyle and diet (diet (1” 2” 3.4).
How many calories burns running?
It depends on your weight, pace and expensive, but the average person burns around 100 calories per mile (8” 10). People who weigh less than average will burn fewer calories, and people who weigh more than average will burn more (8” 10).
How fast do I have to walk to lose weight?
Strive for a fast pace where you can talk but not sing (11).
The Bottom Line
You don’t have to hit exactly 10,000 steps a day to make progress (1” 2). What more matters is finding a movement that fits your life and to do it consistently (3). Walking is low-impact, accessible and when regularly practiced in combination with a nutritious, calorie-conscious diet and conscious eating habits can support weight loss (3” 4).
Post Do you really need 10,000 steps a day to lose weight? This is what science says first appeared on Myfitnesspal blog.