How many steps should you walk to lose weight?

If you, like us, have resorted to cutting laps of the kitchen table to meet your daily 10k step count (cheers, iso!) listen here. You’re probably going about it all wrong.

Sure, studies have found that walking reduces your risk of developing illnesses such as type 2 diabetes, cardiovascular disease, dementia and some cancers. And yes, pounding the pavement for just ten-minutes per day has been proven to lower your risk of early death by 15 per cent.

But according to experts, it’s the quality of your steps not necessarily the quantity that counts.

“If your goal is fat loss, I’d recommend aiming for 5,000-7,000 steps – so either elevated or at a brisk pace,” PT Scott Laidler tells us.

Reason being? This increases your heart rate, which is when you begin to torch calories.

Image source: Getty

“When your heart rate reaches upwards of 100-120 bpm, age-dependent, [or roughly 60-70 per cent of your maximum heart rate; 220 - your age], you enter what’s known as the fat-burning zone, where fat is used as your primary energy source,” Laidler explains.

To break it down, walking at a pace of 3mph (or 20 minutes per 1.6km) burns upwards of three calories per minute (so 80 calories for a 30-minute walk.) But if you quicken your pace juuuuuust a little (think 5mph or 12 minutes per 1.6km,) you’ll more than double your energy expenditure to burn 180 calories for that same 30-minute walk.

It’s worth remembering, however, that this number is just an estimate. We all burn calories at different rates due to a number of factors (age! Metabolism! Muscle strength! etc.) But if Laidler’s advice is anything to go by, we'll no longer be pounding the pavement for hours on end before we see results.

*Puts FitBit on charge.*

Which weight loss methods have you tried before?

41 Member Comments

BeautySwan88 30 Nov 2020 5:02 PM

I like to do sprints and jogging instead.

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Sally10 4 Aug 2020 8:26 PM

I really like walking, but I don't think I do enough. I try to aim for at least 7,000 steps a day, but I can't really see any effect from them.

Jodes71 3 Aug 2020 11:10 PM

I try to walk everyday whether I do this many steps is unknown but I mainly do it to maintain my health

Nicoler112 3 Aug 2020 1:16 PM

I do find walking to be the most enjoyable exercise. Though living inner city during covid makes it a bit harder to relax during it.

Bartsky 2 Aug 2020 11:35 PM

I love walking. It is a great exercise to do with others to socialise. You can also be mindful when walking by taking in the sounds and smells of the nature around you

Bellefleur 2 Aug 2020 9:51 PM

It is all about the heart rate during the exercising - is anyone really surprised by this?

Rpear 1 Aug 2020 6:56 PM

I should really get a Fitbit ! My work does challenges a lot for how many steps we all do. Some people do crazy big numbers but maintain weight so walking is not all it takes. Especially now I’m late 30s These days I do coaching zone with a heart rate monitor ! It’s fun seeing what I burn in the zones . But I def need a better routine again ! It’s covid haha

IndieAna 31 Jul 2020 6:47 PM

I think it mostly depends on diet, but I do like to take note of how many steps I've done

Hayley644 30 Jul 2020 4:54 PM

You still need to watch what you eat, doesn't help if you walk 10 000 steps a day and have an unhealthy diet.

Gilded 30 Jul 2020 3:50 PM

I don't have weight to lose.

Angage 30 Jul 2020 12:36 PM

Walking is good activity for whole body.

Shop A Everyday 30 Jul 2020 12:11 PM

quality over quantity definitely

Chrystalage 29 Jul 2020 11:11 PM

I don't need to lose weight but I do need to build more muscle and aerobic capability

Ellisha Leen 29 Jul 2020 7:47 PM

If your lifestyle is quite sedentary there is definitely no harm in setting goals towards achieving more steps regardless of the pace. However if your goal is weight loss I think most people would agree that any tips that allow you to work smarter not harder are more than welcome!

S-P 29 Jul 2020 5:53 PM

I've heard that diet is far more important that exercise when it comes to losing weight. Of course exercise helps with metabolism and toning.

Susmat 29 Jul 2020 3:05 PM

I should walk more

Tee631 29 Jul 2020 12:07 PM

I should get into the pace

nehatalwar 29 Jul 2020 11:31 AM

I walk 10 k everyday and have seen a significant difference in my fitness levels.

Miramarmari 29 Jul 2020 10:16 AM

I also use the qantas well-being app that tracks my steps and gives me qantas points!

I walk a lot at work. So I have my step tracker on me all the time I manage to do 8000 steps a day, I try to increase my goal of steps per day pending on what I am doing such as hiking.

Jessica712 29 Jul 2020 10:10 AM

I try to do 10K everyday, but you dont get anywhere near that with incidental steps so you do need to set aside at least an hour of walking a day to get to 10k.

Rose_P 29 Jul 2020 9:48 AM

I don’t count my steps, but I walk 4-5 km most days with my dog. Keeps us both fit.

sootyblack_14 29 Jul 2020 9:30 AM

I just do what I can each day... i never count, but go on how I feel...

Meedee 29 Jul 2020 7:29 AM

I dont think one size fits all. It depends how much you are eating. The more energy you feed your body then the more you have to burn up if you want to lose weight.

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skincare junkie 29 Jul 2020 12:01 AM

I do between 7500 to 13000 steps per day and I can say that it absolutely has nothing to do with weight loss :)

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