To lose weight by walking, a common and reasonable target is to aim for around 10,000 steps per day. This number is often recommended because it helps increase daily calorie expenditure and supports weight loss when combined with a healthy diet
Key points on steps for weight loss:
- 10,000 steps per day is a widely suggested goal for adults aiming to lose weight, including solid bursts of at least 3,500 steps to maximize impact
- For some, especially those less active, starting with fewer steps (around 7,000) and gradually increasing is effective and more sustainable
- Walking 5 to 7 kilometers daily (roughly 7,000 to 10,000 steps) can help promote visible weight loss by burning calories and keeping the heart rate elevated
- Weight loss depends on creating a calorie deficit, so walking should be combined with proper nutrition, sleep, and stress management
- Even increasing daily steps by 2,000-2,500 from your baseline can significantly help with weight loss
Additional considerations:
- The exact number of steps needed varies by age, fitness level, weight, and metabolism.
- For older adults or those with chronic conditions, a lower target (e.g., 6,000-8,000 steps) may still provide health benefits and support weight management
- Consistency matters more than hitting a perfect step count; spreading walking throughout the day is also beneficial
Summary:
Aim for about 10,000 steps per day to support weight loss, but adjust based on your current activity level and health status. Starting lower and gradually increasing steps, combined with a calorie-controlled diet, will yield the best results. This approach aligns with multiple expert sources and studies indicating that walking is an effective and accessible way to contribute to weight loss goals
