How Many Steps Should You Take Per Day To Lose Fat? (HIT THIS NUMBER!)

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: https://builtwithscience.com

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Filmed by: Bruno Martin Del Campo

MUSIC:
Music by Ryan Little – Think About You – https://thmatc.co/?l=9E7F675F

STUDIES:

NO. OF STEPS & FAT LOSS
https://www.ncbi.nlm.nih.gov/pubmed/21295063
https://www.ncbi.nlm.nih.gov/pubmed/17413092

DIET & WALKING
https://www.ncbi.nlm.nih.gov/pubmed/28794207

WEIGHT GAIN SEDENTARY
https://www.ncbi.nlm.nih.gov/pubmed/14684398

STAYING ACTIVE BENEFITS
https://www.mdpi.com/2072-6643/11/10/2267/htm#B3-nutrients-11-02267

56 thoughts on “How Many Steps Should You Take Per Day To Lose Fat? (HIT THIS NUMBER!)

  1. Jeremy Ethier says:

    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!

  2. meghan ewers says:

    I work from home (always have), and I set a timer to remind me to get up at least every hour and walk around the house for 5 minutes. I love your other tips, and I will try to make use of them! 🙂

  3. Mahina LāKai says:

    As my gym is closed temporarily and I live in FLORIDA… I can walk everywhere. . . Jeremy all you mentioned is TRUE… I am doing 10,000 steps AM and 10,000 steps in the late afternoon/PM. I do 20,000 – closer to 20k overall. It takes 2hrs for 10,000, I am walking 4hrs a day… LOVE is a passion to me. ALL you’ve mentioned on above is happening. Your video was a synchronicity, as I was about to comment on your video to request a WALKING VIDEO. THANK YOU SO MUCH. I will implement the jump jacks while walking.

  4. MargaretHagar says:

    The problem for me was time: it took me around 90min to hit 10k steps. Even with walking to a bus stop, walking everywhere, taking the stairs etc. etc. it was so time consuming I could not keep it up long term. 7k steps is ideal goal for my lifestyle for average days. And if there is a possibility to get more steps I’m all for it! But I need realistic goals for my routine.

  5. Tyler Spencer says:

    I‘ve been telling my friends this for years. Walking’s legitimately how I lost a ton of weight. It’s so sad that people don’t just realize what a huge difference walking for 2 hours while listening to music or an audiobook or just getting enough steps in throughout the day makes compared to just sitting around like a bum. Extremely overweight or out of shape people should NOT go running and ruin their knees and ankles like these other fitness „experts“ on youtube always advise them to do, but just walk around two hours and eat no more than 1500-2000 calories a day.

    • Aleksa Stamenkovic says:

      @Julian de Vries I roughly eat around 1000 calories a day,but mostly even less like 900,or 800 i my average steps are 15k steps or even more.I do look like a stick,but i feel like im relapsing in my eating disorder slowly so that explains my physique.

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