You can lose about 0.5 to 1 kg per week by walking 10,000 steps daily, as this burns roughly 300-500 extra calories, but actual weight loss (potentially 4-9 kg in 1-3 months) heavily depends on your diet, metabolism, and intensity, with diet being key for significant results.
“But,” continues Jamie, “if you walk briskly for 30 minutes and include enough activity throughout the day to reach the combined total of 10,000 steps, you're burning about 400 to 500 calories a day, which means you're losing one pound each week.”
So to lose 5 kgs in a month, you should not consume more than 1800 calories, and walk 25 kms/day. On the other hand if you jog, then you will burn about 100 calories per km and you will have to jog only 10--12 kms per day. That is lot more manageable.
How far do I need to walk to lose weight? In the early stages you should aim for 6000 steps a day, eventually progressing to a standard target of 10000 to 12000 steps which equates to closely 8-10km. For those who are walking to remain active and maintain their weight then 10000 to 12000 steps is recommended.
Losing 10 Kgs in 60 Days
Walking for just 30 minutes every day on an incline can burn an extra 2100-3000 calories a week. Stick to it for 60 days, and those extra calories really add up.
For those with a BMI between 25 and 29.9—regarded as 'overweight'—it's recommended to walk briskly for at least 45 minutes daily. If your BMI is 30 or above, indicating obesity, you might need to walk for about an hour each day at a brisk pace to help reduce and manage your weight.
Her diet included meals like vegetable poha, fruit, roti, and grilled chicken. Alia trained with Yasmin Karachiwala, blending Pilates, cardio, and strength exercises. Her 7-day routine included running, push-ups, yoga, squats, and crunches to tone and lose weight.
The 333 walking method, also known as Japanese Interval Walking Training (IWT), is a simple yet effective workout alternating 3 minutes of slow walking with 3 minutes of brisk (fast) walking, repeated several times (often 5 times for 30 mins), to boost cardiovascular fitness, strength, and metabolism without high impact, improving heart health, muscle tone, and glucose control. It's a low-impact, time-efficient routine developed by Japanese researchers for improving fitness and preventing lifestyle diseases, ideal for all ages.
Benefits of Walking 10,000 Steps a Day
Cardiovascular training improves your heart and lung health, which lowers your risks of several diseases and all-cause mortality. Walking is a form of cardiovascular training that improves how your body uses oxygen.
Step Levels and Weight Loss Potential
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
However, the Olympic bronze medallist, shed the excess weight by skipping and went on to win a gold medal. “I did skipping for an hour at a stretch and just like that, I was ready”, Kom told PTI.
According to the CDC, you need to lose 5-10% of your initial body weight to start noticing visible changes [9].
“Some people may fixate on hitting 10,000 steps even if they're already getting enough quality exercise in other ways,” says Sturm. Some signs of overexercise could be fatigue, low mood, frequently sore muscles and injuries. 7 It's also important to make sure you're eating enough to fuel your physical activity.
“There is no 'maximal' limit for walking or any exercise for that matter,” says Randy Cohn, MD, an orthopedic surgeon and sports medicine doctor at Northwell Health Orthopaedic Institute in Garden City, New York. The benefits of walking long distances could make the effort worthwhile.
With a consistent walking workout plan to lose weight, many people lose 3–4 kgs a month without hitting the gym. Q2. How much should I walk daily for weight loss? Aim for at least 45–60 minutes of brisk walking daily, or a minimum of 10,000 steps.
According to Sam Quinn, Personal Training Lead at Nuffield Health, consistently walking 20,000 steps per day can: Improve cardiovascular endurance. Burn significant calories and support healthy weight management. Boost metabolic health by helping to regulate blood sugar and cholesterol.
"The average person can burn up to 500 extra calories just by walking 10,000 steps a day," Schlottman points out. "Burning 500 calories a day for 30 days is 15,000 calories burned a month. A pound of fat is about 3,500 calories, so you can lose almost five pounds a month."
Morning walk vs evening walk for weight loss
The Japanese walking method, also called Japanese interval walking training (IWT), means switching between slow and fast walking. You walk slowly for three minutes, then pick up the pace for three minutes, and repeat this cycle five times for a total of 30 minutes.
Walking for an hour has been proven to increase heart rate, improve blood circulation, and reduce the risk of cardiovascular disease. It also helps maintain stable blood pressure and boosts good cholesterol (HDL) levels.
Promotes heart and lung health
Brisk walking builds cardio fitness, which strengthens your heart and lungs. It lowers your risk of heart disease, high blood pressure, and stroke. Walking also improves circulation, keeping blood flowing and protecting the valves in your veins.
Tips To Manage Your Weight Loss Plan To Lose From 70 Kg To 50kg
The transformation focused on dialing in her macros, increasing protein intake, and maintaining a steady caloric deficit.
Alia Bhatt was diagnosed with ADHD (Attention-deficit/hyperactivity disorder) and anxiety; she has been vocal about her mental health.