How Many Steps Should You Take 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:

Filmed by: Bruno Martin Del Campo

MUSIC:

STUDIES:

NO. OF STEPS & FAT LOSS

DIET & WALKING

WEIGHT GAIN SEDENTARY

STAYING ACTIVE BENEFITS

[JeremyEthier]

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!

[anthondeutsch]

I have a neurological disease and suffer from chronic pain 24/7. I started walking 3 minutes per day today I walk 3 hours per day. I am homebound and do this Inside my bedroom because of my illness, I have lost 120 pounds.

[atomic.overkill]

Jokes aside guys this is really an effective way to lose weight. Been walking 20000 steps a day with a strict low cal diet and been able to lose 25kgs in 4 months. Consistency is key.

[MAGA_TRUMPSTER]

I’ve benn walking from 17 000 to 19 000 steps a day for the last 8 months and combined with healthy diet with high share of proteins I lost weight from 130 kilos (286, 6 pounds) to 95 kilos (209, 4 pounds). Walking really is easy and effective way to lose weight. Do this guys!

[Teachan]

I was 90 kg during the summer of 2019. February 2021 and I'm down to 66, 5 kg. Mostly because I go for a long morning walk right after breakfast. It really works.

[SwazersC]

Currently hiking 10 miles per day X 6 days a week. Lost 27 pounds in the last 2 months. This is by far the most effective fat burner. It takes me around 3 to 4 hours a day but its worth it. Plus it's so good to be out in beautiful surroundings and getting fresh air and sunshine.

[ana.stuhec]

I've been hitting around 20K steps every day during quarantine and I must say it is the most effortless type of exercise which increases your NEAT. I'm losing weight without really trying 😁💪

[arsanjones]

I’ve gone from averaging 7, 000 steps to just above 13, 000 steps and in just a couple of weeks I can notice change. Walking = Better Butter Burner.

[scream]

Am I the only one that loves to walk at night? I hate walking during the day for some reason.

[mattoatbrooklynz]

Normal people - photoshop to get abs
Jeremy - photoshop to remove abs

[rpapibear]

only reason i want a treadmill in my house. netflix and walk

[kooljb]

I am a pharmaceutical scientist and I hate watching fake videos online promising everything from weight loss and getting fit within few weeks. I love your videos because this is the first time somebody’s showing how to lose weight with scientific data. Much appreciated and thanks. Great job and keep it up. Subscribed to your channel!!!

[schan]

When I was in asia, I had to walk everywhere. Everyday I had to carry a heavy backpack and also carry books with my hands to brisk walk to school. My teacher even thought I was anorexic and pulled me aside and asked me why I was so skinny. My family moved to north america. I started to gain weight once I started to take the bus to everywhere since most places are no longer within walking distance.

[InsendoChavero]

I was over 300lbs back in September 15 of 2018, an alcoholic, and ate basically whatever, whenever.. I was able to quit the booze once and for all and starting a mild approach to eating better, and started walking around my neighborhood which was next to nothing in terms of “mileage”.

Once I started seeing visual results, it motivated me to do more with my walking and dieting.. in 2019 I averaged a little over 2500 steps a day, and started a more refined diet.

This year I’m averaging over 6, 500 steps a day (I actually do sprints now in between my walks) and have a very strict diet that was established after research done overtime that suited my lifestyle. Now, I’m still sober and look forward to my exercise routines every day with the goal to be solid, with lean muscle. Currently I go between 147 lbs. to 155lbs at most, which doesn’t happen often.. it’s been months since I’ve gone over that weight, and I must say slot of the exercise incorporated into my routines have been from watching your videos!

I am truly grateful for your efforts in posting your knowledge and experience on YouTube. Fortune, Health, and Happiness to you and your loved ones brother. Keep it up!! 👍
I’ll be 40 years of age this year and that profile pic is from earlier this year! Thanks again!
☝️ ❤️

[MJ-dddz]

I just came back from an One Hour Walk, Took a shower sat down opened Youtube and there is your Video about walking. Greetings from Germany

[fastflexfitness]

I am on OMAD with the 10K steps per day. It really is workable. Walking is light impact and you can do it everyday.

[JordanAlexochannel]

With the quarantine and all the gyms shut, I started doing +10K steps a day. Some days, I do less and other days, I do more. However, I lost a significant amount of body fat. This works especially when you combine it with about 16 hours of fasting 5 to 6 times a week.

[DrSwole]

I get my steps in through trips to the fridge lol

[augiemems]

Walking is awesome I went from 210Ibs to 165Ibs in 2years just from walking and I enjoyed it and I'm grateful 😊❤️🌈🌄👌🏾

[JamesCarmichael]

I stopped craving chocolate since I started walking 12, 000 steps a day. It's crazy.