It can often feel like an uphill battle when attempting to lose weight. On top of the tremendous pressure you put on yourself, conflicting information across the internet usually worsens matters. One of the long-perpetuated myths about fitness is that to lose weight through walking, you need to take 10,000 steps a day. Weight loss through walking is about progressive, personalized increases that challenge your baseline, and keep your metabolism engaged.
The 10,000-Step Origin Story
The idea that 10,000 steps is the threshold for effectively burning fat through walking is outdated. It comes from the name of the very first pedometer developed in 1965 in Japan. The company gave it a name that meant “the 10,000-step meter,” which many have argued had less to do with 10,000 steps as an actual metric and more to do with the fact that the Japanese character for 10,000 resembles a man walking.
To this end, it’s critical to note that fitness and health professionals, such as Dr. Jim Stoppani of JYM Supplement Science, have said that while 10,000 may be a good goal to shoot for, it’s not a magic number. Many people hear that figure and immediately become discouraged, feeling as if there’s no way they can accomplish that daily. Weight loss through walking is far less about some universal standard and more about responding to your fitness level.
Weight Loss Starts With Your Baseline
The key to fat loss is increasing your daily steps. Your body becomes accustomed to your established routines, meaning that taking the same number of steps you usually do during a day will do little to challenge you and result in fewer calories being burned. However, you’ll see results if you increase your step count incrementally each day. Dr. Stoppani shared a few tips with us when it comes to losing weight while walking.
The first step in this process is calculating your baseline: how many steps you take each day. Dr. Stoppani shared, “You’ll burn around 100–125 calories for every 2,000 steps you take.” That may not sound like much, but it adds up over a week and can make a substantial difference in a relatively short time. Once you’ve reached the extra 2,000 steps in your day and feel your body has acclimated, increase your goal by another 2,000 daily steps to continue pushing those weight loss results.
Calories Burned Per Step
To explain these ideas more concretely, Dr. Stoppani states, “If you gradually increase your daily step count by 4,000 steps, that’s an extra 200 to 250 calories burned per day and 1,400 to 1,740 calories per week. Plus, exercise causes an ‘afterburn’ effect, where your body burns more calories due to the recovery processes that occur following an exercise.”
He also highlighted that the more intense the steps, the higher the “afterburn.” So, to maximize the fat loss effect of walking, don’t just think about taking flat steps. Also consider some uphill, downhill, and stairs for greater calorie burn during and after the walking.
Intensity Is a Game-Changer
We also learned from Dr. Stoppani that while total daily steps are essential for weight loss, the intensity of those steps is even more crucial. The more vigorous the activity, the more calories you burn during and afterward. Try adding stairs, walking on inclines and declines, step-ups, and running to your daily routine.
Sustainable Habits vs. Step Chasing
Weight loss isn’t about chasing an impossible goal, but about gradually pushing yourself more each time. Hence, your body burns extra calories. Dr. Stoppani recommends the 30/60 method, where for every 30 minutes you sit continuously, you get up and walk around for at least 60 seconds.
He shared with us, “Not only does this help you add more steps to your day, but more importantly, it breaks up all the sitting you do throughout the day.” The key to real results is establishing a system that works for you. No one understands your body quite like you do, so you must play a crucial role in helping to craft your fitness journey.
