How many steps per day to lose weight?

Walking is one of the simplest and most popular ways to stay active. But, how many steps per day are needed to lose weight and improve your overall health? 10,000 steps is the magic number often touted, but is this the golden rule that works for everyone, or is it something different depending on your age, lifestyle, and goals? 

In this guide we’ll explore the science behind step counts, how walking can aid in weight loss, and offer practical tips to help you set realistic goals and see results. 

Why walking works for weight loss 

Walking is a low-impact, accessible, and free exercise that most people can partake in. It helps to burn calories, improve cardiovascular fitness, and support metabolism. In general, walking more steps a day helps you to lead an active and healthy lifestyle, reduces the amount of time spent sitting down, and can count towards daily exercise targets. Walking just 30 minutes a day, at a brisk pace, can help to: 

• Reduce the overall risk of death 
• Increase cardiovascular fitness 
• Reduce excess body fat 
• Strengthen bones 
• Boost endurance 
• Reduce the risk of heart disease, type 2 diabetes, and some cancers

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What is moderate-intensity exercise and how does it benefit you? 

According to the American CDC and the British NHS, adults should aim for at least 150 minutes (30 minutes a day/5 days a week) of moderate-intensity exercise a week, alongside two strength training sessions. 

Some types of walking can count as moderate-intensity exercise depending on your pace, the terrain, and your fitness level. In general, if your walk raises your heart rate, makes you breathe more heavily (you can talk but not sing), and you break a sweat, it is moderate-intensity exercise. A 2011 review found that walking around 100 steps per minute, or 3,000 steps in 30 minutes, is a good indication of moderate-intensity walking. 

Moderate-intensity exercise offers the following powerful health benefits: 

• Reduces the risk of certain diseases such as coronary heart disease, type 2 diabetes some cancers, and dementia. 
• Burns calories and contributes towards weight loss. 
• Reduces the risk of ‘all-cause mortality’ (risk of death from any cause) by up to 30%.
• Helps to strengthen bones and prevent falls and fractures. 
• Helps to protect against mental health disorders. 
• Can boost energy, improve mood and enhance sleep quality. 
• You don’t need to spend hours a day exercising, even just breaking up the day with three 10-minute power walks can help you to lose weight and improve your overall health. 

How many steps per day to lose weight? 

So, what are the average steps per day for a woman to lose weight? Well, while the popular 10,000 steps per day goal is a helpful benchmark, it’s not a one-size-fits-all solution. For many women, studies suggest that walking between 7,000 and 12,000 steps per day can support weight loss effectively. This range has been found to help create a calorie deficit alongside a healthy balanced diet, which is the key to shedding pounds. 

A 2017 12-week randomised-control trial found that participants who engaged in moderate-intensity walking, alongside a calorie-restricted diet, lost more weight than those who were only on a calorie-restricted diet. 

But, as you can see, it’s not just about the number of steps - the intensity matters too. Increasing your speed, walking uphill, or carrying a loaded backpack or weighted vest (also called rucking), increases heart rate and calories burnt, boosting fat loss. 

For the best results for weight loss and overall health, walking alone isn’t enough. Combining walking with strength training helps to build lean muscle, strengthen bones, prevent falls, and increase your metabolism. To effectively lose weight, you need to eat a balanced diet that is high in protein and low in added sugar and nutrient-poor calories. This will give your body the energy it needs to exercise but help you to remain in a calorie deficit, the foundation of weight loss. 

Steps per day by age and lifestyle 

Step goals can vary depending on your age and lifestyle. Here’s a rough guide to how many steps you should be doing depending on your age, based on a 2022 meta-analysis published in the Lancet:

• Age 20 to 40: Aim for 10,000 - 12,000 steps a day. 
• Age 40 to 60: Aim for 8,000 - 10,000 steps a day. 
• Age 60 plus: Aim for 6,000 - 8,000 steps a day 

Remember though, progress and consistency matter more than hitting a specific number perfectly every day. If you’re new to exercise and walking then you may need to start with a much lower target and gradually build up, according to the American Heart Association, any exercise is better than none. 

Your overall fitness, medical history, hormonal changes, weight, and joint health will all influence how many steps you should aim for in a day. If you have any concerns about your health or how many steps you should aim for then speak to your healthcare professional. They will be able to give you personalized advice about how to start exercising in a safe way.

How to calculate your ideal step goal 

If you’re unsure about how to get started, follow these three simple steps: 

1. Track your current steps 

Use your phone, pedometer, or fitness tracker to monitor how many steps you take each day. While these tools aren’t 100% accurate, they give you a solid baseline of your current activity level. 

2. Increase gradually 

Once you know your average, aim to add 500 to 1,000 steps every one to two weeks until you reach your step target. This slow, steady increase helps build the habit without feeling overwhelmed. 

3. Use a step goal calculator 

Consider using an online step calculator to estimate your ideal target based on factors like your age, weight, and activity level. This can help you set a realistic and effective step goal for weight loss. 

Tips to get more steps into your day 

Incorporating more steps into your daily routine doesn’t have to mean long workouts. Here are some easy ways to increase your steps per day:

• Walk during phone calls or virtual meetings.
• Choose stairs instead of elevators or escalators. 
• Park farther away from your destination and walk the extra distance. 
• Walk your dog or a neighbour's dog. 
• Get off the bus one stop before your destination and finish the journey on foot. 
• Join a walking or rambling club or do a regular walk with friends. This combines exercise and socialisation and can support both your physical and emotional health. 
• Use a pedometer or fitness tracker for motivation and to celebrate your progress.

The key is to focus on small, consistent changes that add up over time — progress, not perfection. 

Other factors that affect weight loss 

While walking is a great way to support weight loss and benefit your overall health, it’s just one piece of the puzzle. Here are some other factors that influence weight loss: 

• Diet: Consuming more calories than you use is the main driver behind weight gain. The type of calories you consume also matters ultra processed foods and foods high in added sugar can lead to metabolic disturbances and weight gain. 
• Sleep: Not enough sleep is linked to weight gain as it can make you hungrier and crave unhealthy foods. You should aim for 7-9 hours of sleep a night. 
• Medications: Certain medications, like steroids, can affect your appetite and energy balance, making you feel hungrier or causing your body to burn fewer calories.
• ‍Stress: Chronic stress can cause raised cortisol levels which, according to the Cleveland Clinic, is linked to increased weight gain. 
• Hormones: Certain hormones in your body regulate your appetite, metabolism, and body fat distribution. A hormonal imbalance of any of these hormones can lead to increased weight gain. 
• Genetics: Although the exact link between your genes and body weight is still not fully clear, you’re more likely to become overweight or obese if your parents were. Genes may affect how your body stores fat as well as influencing your appetite and physical activity levels. 

Key takeaways 

• Walking is a simple, sustainable way to support fat loss and overall health.
• Most women benefit from aiming for 7,000 to 12,000 steps per day, depending on age and lifestyle. 
• Moderate to vigorous walking (like brisk or uphill walks) burns more calories and has a much bigger impact on your overall health.
• Combining walking with strength training leads to better fat loss, stronger bones and Focus on consistency, not perfection - every step counts
• Use a step tracker or calculator to personalize your goals and track progress.

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