Is 10,000 steps a day enough to lose weight?

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Is 10,000 steps a day enough to lose weight?

If you, like us, have resorted to cutting laps of the kitchen table to meet your daily 10k step count (cheers, iso!) listen here. You’re probably going about it all wrong.

Sure, studies have found that walking reduces your risk of developing illnesses such as type 2 diabetes, cardiovascular disease, dementia and some cancers. And yes, pounding the pavement for just ten-minutes per day has been proven to lower your risk of early death by 15 per cent.

But according to experts, it’s the quality of your steps not necessarily the quantity that counts.  

“If your goal is fat loss, I’d recommend aiming for 5,000-7,000 steps – so either elevated or at a brisk pace,” PT Scott Laidlertells us.

Reason being? This increases your heart rate, which is when you begin to torch calories.

Image source: Getty

“When your heart rate reaches upwards of 100-120 bpm, age-dependent, [or roughly 60-70 per cent of your maximum heart rate; 220 – your age], you enter what’s known as the fat-burning zone, where fat is used as your primary energy source,” Laidler explains.

To break it down, walking at a pace of 3mph (or 20 minutes per 1.6km) burns upwards of three calories per minute (so 80 calories for a 30-minute walk.) But if you quicken your pace juuuuuust a little (think 5mph or 12 minutes per 1.6km,) you’ll more than double your energy expenditure to burn 180 calories for that same 30-minute walk.

It’s worth remembering, however, that this number is just an estimate. We all burn calories at different rates due to a number of factors (age! Metabolism! Muscle strength! etc.) But if Laidler’s advice is anything to go by, we’ll no longer be pounding the pavement for hours on end before we see results.  

*Puts FitBit on charge.*

Which weight loss methods have you tried before?

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Comments 41

  1. That’s a good way of putting it, quality not quantity! I actually enjoy going on walks, the fresh air is great and I find that it helps with my mood. It’s just difficult to get the motivation during the colder months

  2. I’ve never bothered about weightloss – it’s just not my thing and I’ve never really needed it. The only time I had unusual weight was after carrying my babies and that fell off naturally as I got on with life. I must admit I’d easily get through 7000 steps a day I reckon because I walk my husky for 5ks a day and if I’m not doing that (which would be unusual) I would be catching waves on my board, swimming a K on holidays up north in the pool (i.e. 20 laps of a 50m pool) and top those off with my love for gardening and plants.

  3. I walk because I love it, I want to stay active, I enjoy seeing what’s going on around my area, I love plant and birdlife and always come home refreshed.

    I received some money as a gift and invested in TRAQ walking shoes and I highly recommend, super cute super comfortable and they have a built in chip that tracks my daily steps, calories burnt etc. No watches or phones to wear or take with on my walk, just an app on my phone and when I get home the info has uploaded so liberating!

  4. Never had issues with excess body fat even when I ate bad/wrong foods. Just had cellulite up to my early 30s… then I ditched all animal products. Since – slowly I lost all weird under the skin fat/cellulite. 10 years later lean as, least active. I used to do weight training , martial arts, cycled everywhere, walked a lot…etc…and had that weird stuff. No more! It is not about steps, it is about eating right for human machinery.

  5. My husband and I walk 3km each morning in an attempt to stay healthy. I also have a fitbit which shows that most days I clock up 10,000 steps or more a day. If this helps to keep my weight in check so be it. I am lucky that I dont put on weight easily and can eat most of what I want.

  6. I enjoy walking but not when it’s cold or wet so I’m looking forward to getting back into it when it warms up a little. I’m a naturally brisk walker, even when out for a stroll, which really annoys hubby because he’s always trailing behind.

  7. If your lifestyle is quite sedentary there is definitely no harm in setting goals towards achieving more steps regardless of the pace. However if your goal is weight loss I think most people would agree that any tips that allow you to work smarter not harder are more than welcome!

  8. I should really get a Fitbit ! My work does challenges a lot for how many steps we all do.
    Some people do crazy big numbers but maintain weight so walking is not all it takes. Especially now I’m late 30s
    These days I do coaching zone with a heart rate monitor ! It’s fun seeing what I burn in the zones . But I def need a better routine again ! It’s covid haha