Walking for weight loss: how many steps a day?
How many steps a day to lose weight? There is no single number that works for everyone. Steps measure how much you move, while your weight also depends on what you eat and other factors. Build up gradually and watch your weight trend over weeks.
Walking is a good place to start
The CDC says adults need 150 minutes of moderate-intensity physical activity a week, plus at least two days of muscle-strengthening activity. Fast walking is one of the moderate-intensity activities it lists. A moderate pace is one where you can talk but not sing.
Pick a step goal and ramp up
If you walk 3,000 steps a day now, jumping to 10,000 tomorrow is a lot. A steady increase each week is easier to keep. Use the step goal planner to pace it.
"I walk but the scale is stuck"
- Daily weight moves around, so look at the trend over several weeks.
- Weight depends on food as well as movement. Calories in versus calories out remains the basis (Mayo Clinic).
- Walking has benefits that don't show up on a scale. Judge it by whether you can keep doing it.
- If you're worried, or have a medical condition, speak with a clinician.
Where fasting fits
Fasting is optional. Some people add it, many don't. Read about intermittent fasting and who should skip it.
How StepFast helps
StepFast shows today's steps against your goal in four zones, lets you log your weight, and shows trends over time. It suggests a walk when you're short on steps. See how it works.