Fitness trackers typically worn on your wrist can be helpful to monitor how much you are walking on a daily basis, and keep you on track to achieve your goals. Depending on the model, they can track the number of steps you take, distance traveled, calories burned, heart rate, sleep quality, and more. The recommendation Dr. Adams gives to his clients is to simply aim to spend less time sitting. ‘Sometimes it’s not a matter of finding time to exercise, but rather finding ways to be less inactive during your workday,” he points out. To get an idea of how many steps you should take for a base fitness level that falls within the recommended guidelines, 10,000 steps a day is about 5 miles of walking for most people.
If you’re looking to shed some pounds through walking, you might be wondering just how many steps you need to take in order to lose 1kg a day. While it’s important to remember that weight loss is not solely dependent on the number of steps you take, walking can certainly be a valuable tool in your weight loss journey.
“Studies have tried to quantify how many steps are about equal to the [CDC’s] recommendation of 150 minutes of moderate exercise per week,” Garber says. “Most research says 7,500 steps is about equal to the 150 minutes a week, although there’s a lot of variability across individuals, so 7,500 is not an absolute amount.” In other words, 7,500 is the lowest number of steps with the highest level of health benefits, making it an ideal daily goal. Any step count above that, including the 10,000-step standard, has roughly the same outcome.
By sustainable, I am referring to both the environment and the activity itself. Walking is better than driving for the environment, and easier to sustain than running or cycling. This is mainly because you have a lower chance of getting injured and you do not need any other equipment to walk, meaning you can start walking at any time and anywhere. The following table has some BMRs based on your weight and gender.
The CDC recommend that children aged 3’5 years remain physically active throughout the day. It is unclear how many steps this translates into, but for most children, it means engaging in active play every day. There is no conclusive evidence that natal sex affects the number of steps that a person should take. Therefore, 10,000 steps per day is a suitable goal for males and females. For those aged up to 60 years, walking 8,000’10,000 steps a day may be enough to maintain health. A 2022 review concluded that the benefits probably level off before 10,000 steps per day, and that lower targets may be reasonable.
Finding the Right Balance
You can do this by increasing the calories you burn via exercise, decreasing the calories you consume, or both. Multiple studies confirm that walking promotes weight loss, especially when combined with a low calorie diet. While walking can help you lose weight, it’s more effective when also following a calorie-restricted diet.
When it comes to weight loss, the key is to create a calorie deficit – meaning you burn more calories than you consume. In general, a deficit of about 7,700 calories is needed to lose 1kg of body weight. This equates to roughly 10,000 steps per day, which can help you burn around 500-600 calories per day.
Factors to Consider
It’s important to keep in mind that the number of steps needed to lose 1kg a day can vary depending on factors such as your weight, pace of walking, and overall calorie intake. It’s also crucial to incorporate other healthy habits such as a balanced diet and regular exercise into your routine for optimal results.
Frequently Asked Questions
- Q: Can I lose 1kg a day by walking alone?
- A: While walking can contribute to weight loss, achieving a deficit of 7,700 calories solely through walking may not be realistic for most individuals. It’s important to incorporate other healthy habits into your routine as well.
- Q: How do I track my steps?
- A: You can use a fitness tracker or smartphone app to monitor your daily step count and ensure you are reaching your goals.
Ultimately, while walking can be a great way to support your weight loss efforts, it’s essential to focus on creating a sustainable and balanced approach to achieve long-term success. Remember to consult with a healthcare professional before making any significant changes to your exercise or diet regimen.
