Losing weight by walking: how many steps do you really need?

Your Fitbit buzzes. Your Apple Watch vibrates. Only 2,347 steps to go to reach your daily goal. Those magical 10,000 steps. But where does that number come from? In this blog, Hugo Wieringa, club manager at Happy Bodies, explains how many steps you really need and why walking works, but isn't enough.

Those 10,000 steps are a marketing trick.

In 1964, a Japanese company launched a pedometer called the “Manpo-kei.” Loosely translated: 10,000-step meter. The number was chosen because it sounds nice and is easy to remember, not because research showed that you need exactly 10,000 steps.

Since then, that number has taken on a life of its own. Pedometers, smartwatches, and health apps blindly adopt it. But what does science actually say about it?

What does the research say?

A large-scale study from 2021 followed over 2,100 adults for eleven years. The conclusion: health benefits begin at just 7,000 steps a day. People who took at least 7,000 steps had a 50 to 70 percent lower risk of premature death than people who took fewer than 7,000 steps.

Above 10,000 steps, the effect levels off. More steps are not harmful, but they do not yield any additional health benefits either. Moreover, something different applies to weight loss than to general health.

How many steps to lose weight?

For weight loss, it is not the absolute number of steps that matters, but how much more you move than you currently do. Do you currently walk 3,000 steps a day? Then increasing to 6,000 already makes a big difference. Do you already walk 8,000? Then the effect of extra steps will be smaller.

Walking burns an average of 250 to 350 calories per hour, depending on your weight and pace. That sounds modest, but it adds up. Walking for an hour three times a week is already an extra 750 to 1,050 calories. Over a month, that can make a difference of half a kilo.

Why walking works for weight loss

Walking has a benefit that is often overlooked: it lowers your cortisol levels. Cortisol is a stress hormone that stimulates fat storage around your belly. The more stress, the more cortisol, and the more stubborn that belly fat.

A quiet walk outdoors breaks that cycle. Your stress levels drop, you sleep better, and your body retains less fat. That explains why some people lose weight by walking, even without changing their diet.

Can you lose weight by walking alone?

Yes, but it is slow. And there is a risk involved. Anyone who only walks and does no strength training loses not only fat but also muscle mass. And that is a shame, because muscles are your ally when it comes to losing weight. They burn more calories, even at rest.

The combination of walking and strength training works best. Walking for calorie burning and stress reduction. Strength training to maintain your muscle mass and keep your metabolism at a healthy level.

Walking fits easily into your day.

The beauty of walking is that you can do it anywhere. Walking to work, taking a short stroll during your lunch break, or taking the dog for an extra walk. It doesn't take any extra time if you plan it smartly. Start small. Take 1,000 more steps a day this week than last week. That's about ten minutes of extra walking. Add 1,000 steps each week until you reach a level that suits you.

Stroll briskly or take a leisurely walk?

Both have benefits. Brisk walking burns more calories and improves your fitness. Gentle walking lowers your stress and helps you sleep better. Alternate. Brisk twice a week, easy twice a week. That way, you reap the benefits of both.

How quickly do you see results?

If you only walk, it takes months before you see a difference on the scale. If you combine walking with strength training and a healthy diet, you will notice a difference in how you feel and how your clothes fit within six to eight weeks.

At Happy Bodies, our members train twice every 10 days, 35 minutes per session. That is enough for strength training. Combine that with a few extra steps daily, and you have an approach that works and is sustainable.

Get started today

Want to learn more about how to combine walking with strength training for lasting results? Take the membership test and sign up for a free introductory consultation. We bet you'll be sold immediately!