Walking for weight loss might not be as thrilling as a hole-in-one at Augusta, but trust me, if you’re looking to shed a few winter pounds, spring is the perfect time to grab your sneakers and get moving.
The mild weather, blooming flowers, and a solid stretch of weeks before swimsuit season make it easier to stay consistent—and consistency is the name of the game when you’re trying to drop anywhere from 3.88 kg to 5.81 kg just by hitting that 10,000 steps-a-day mark.
Now, if the idea of racking up 10,000 steps feels like hiking the Appalachian Trail in one go, don’t panic.
According to Habitify, you need around 160,000 to 240,000 steps to lose a single kilogram. That might sound like a whole lot of footsteps, but spread over days and weeks, it becomes surprisingly achievable—especially when you mix in some of these neat tips from the weight loss experts at Voy.
Even if you can’t hit 10,000 steps a day, boosting your daily total bit by bit can still put you on the right track toward your health and fitness goals.
Below are five practical pointers for turning a daily stroll into a potent strategy for a healthier life:
1. How many steps should I take to lose weight?
Most healthy adults average anywhere from 4,000 to 18,000 steps per day—a spread wider than my golf swing on a windy day.
For many folks, 10,000 is the sweet spot, roughly translating to eight kilometres or about 100 minutes on foot. If that number seems daunting, start at a more manageable pace (4,000–5,000 steps) and gradually up the ante.
You don’t have to do it all in one outing; those little spurts of movement around the house or office add up quickly.
2. What are the best ways to increase my step count?
Turns out, you don’t need a life coach screaming motivational quotes to up your daily steps. Simple tweaks can do wonders:
- Hop off the bus or train one stop early.
- Use the stairs instead of the elevator.
- Volunteer to walk someone’s dog (trust me, they’ll thank you).
- Meet a buddy for a brisk walk—or form a walking group.
- Park the car a bit farther from your destination.
These small changes keep things interesting and can help you rack up steps without feeling like you’re trudging along a treadmill. If you’re walking solo, crank up a lively playlist, podcast, or audiobook.
Nothing passes the time like a fast-beat tune to push your pace—and a brisk walk expends more calories than a casual amble.
3. What is the best way to track my steps?
Relying on your phone’s health app can be handy, but those apps only track steps when the phone’s on your person. Plus, accuracy can vary depending on whether your phone’s in your front pocket or buried in your backpack.
If you want a more precise count, consider a fitness tracker like a Fitbit or Garmin. Many models also measure your heart rate and calorie burn, and some, like the Apple Watch, allow friendly competition for that extra jolt of motivation.
Calibrating your Apple Watch can sharpen its accuracy for distance, pace, and calories burned. Alternatively, a basic pedometer—available for as little as a fiver—also does the job.
Just be sure to clip it vertically to your waist and line it up with your knee. If you’ve got a bit of a belly, you might need to double-check the angle to make sure the reading isn’t off.
4. How does terrain impact my workout?
Switching up your route to include hills and slopes is a fantastic way to spice up your routine. Walking uphill forces your glutes, hamstrings, and quads to work harder, and that heart-pumping effort means more calories burned.
Anything that makes you breathe a bit heavier will help propel your weight loss goals forward—higher oxygen use boosts metabolism and helps torch more fat in the long run.
5. How does walking benefit me?
Beyond weight control, walking offers a hearty buffet of health perks. Like any aerobic exercise, it promotes heart health, helps manage blood sugar levels (your muscles gobble up that sugar as fuel), and supports stronger bones.
It can also lower the risk of developing conditions like diabetes and certain cancers. Then there’s the mental side: a solid stroll can clear your mind and alleviate stress by releasing endorphins—those feel-good chemicals we love.
“When looking for ways to lose weight, many people turn to the gym.
“While the gym works well for some, its intense, high-impact approach can be challenging or unrealistic for others, like people just starting their fitness journey, those recovering from injuries and those with hectic work schedules.
“Walking is one tool in the weight-loss toolbelt; it needs to be combined with healthy lifestyle choices, like eating mindfully and incorporating movement into the rest of your day.
“Walking is a great first step, and by adding in other healthy habits, you’ll be well on your way to reaching your goals.”Dr Earim Chaudry, Chief Medical Officer at Voy
The bottom line? It doesn’t matter whether you’re breaking in new running shoes or just strolling around the neighbourhood in a well-worn pair of sneakers.
Consistency, those incremental daily changes, and a dash of creativity can transform a simple walk into a proven way to slim down—just in time for summer. Lace-up, step out, and watch the magic happen.
