Can you lose weight by walking 10000 steps

Q: How many days do I have to walk 10000 steps to lose weight?

What is 10000 Steps Equal To? 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, youre burning about 400 to 500 calories a day, which means youre losing one pound each week.”

The recommended daily calorie requirement is 1,800 for an average female and 2,200 for an average male. However, most eat-out meals average between 700 to 800 calories, which makes it easy to bust your allocated calorie budget if you eat out twice a day.

Table of Contents Show

The "10,000 steps per day' method is a mythological goal that many people worldwide cling to and accept as an obvious health benchmark. Have you ever wondered where this originated and why?
How many days do I have to walk 10000 steps to lose weight?
How many steps should you take a day to lose 2 pounds a week?
Do I need to do 10000 steps a day to lose weight?
Is walking 10000 steps a day enough exercise?

To help you maintain your current weight or perhaps even lose a few pounds, balance your fitness regime to healthier hawker meals that are 500 calories or less, and walk your way to a fitter and trimmer you.

Tip: To lose 0.5 kilograms a week, you will need to have a calorie deficit of 3,850 calories or 550 calories per day.

Related: How To Lose Weight the Healthy Way

Calories in Hawker Food

Do you know which hawker meals will help to balance your calorie budget for each day? Read on to find out which hawker meals are compatible with your 10,000 steps, or not! Better yet, download the Healthy 365 app by HPB for the calorie counts of over 1,000 local food and drinks at your fingertips.

Dish

Calories

Steps to Burn

Minutes*

Popiah

188

3,760

Century Egg Congee

225

4,500

Yong Tau Foo Soup

(without noodle or rice)

295

5,900

Wanton Noodles

320 (soup)

435 (dry)

6,400 (soup)

8,700 (dry)

64 (soup)

87 (dry)

Fresh Fish Slice Beehoon Soup

410

8,200

Mee Soto

435

8,700

Ipoh Hor Fun

452

9,040

Hokkien Mee

522

10,440

104

Chicken Rice

575

11,500

115

Kway Chap

650

13,000

130

Laksa

700

14,000

140

Chicken Nasi Briyani

760

15,200

152

*Based on walking at moderate intensity, it takes 100 minutes to reach 10,000 steps.

So the next time before you dig into a meal, think about the number of steps you have to take to burn it off — it might just have you walking farther instead for a healthier choice!

For an extra boost, why not join the Eat, Drink, Shop campaign and turn your healthy habits into wins? Simply choose healthier options at F&B outlets or the supermarket, scan the QR code to accumulate Healthpoints and win exciting prizes like vouchers and even staycations!

For more information, visit the Eat, Drink, Shop campaign and download the Healthy 365 app to sign up now.

The "10,000 steps per day' method is a mythological goal that many people worldwide cling to and accept as an obvious health benchmark. Have you ever wondered where this originated and why?

The “10,000 steps” target was created in 1965 by a Japanese company that developed a new product, the pedometer. It was called Manpo-Kei, which literally means "10,000 steps."

This goal was chosen because it’s even and catchy, easy to remember and also much more than most people walk daily. “It was a challenge, but one that is achievable for many,” explained Dr. Thomas Hirai, director of the Bariatric and Metabolic Health Center at San Jose Hospital in California, in a conversation with Insider.

How many calories can be burned walking 10,000 steps?

Most people burn 30-40 calories every 1,000 steps. This means that those who meet the target of 10,000 steps a day can burn between 300 and 400 calories every day. But, this is a general estimate which varies from person to person.

People take cover from the rain as they walk on Jaffa Road in the city center of Jerusalem on December 20, 2021. (credit: OLIVIER FITOUSSI/FLASH90)

Every step you take burns calories, but how much? It depends on one’s weight, your stride and your fitness level along with how quickly one walks, if you walk up hills or not and the geographical area.

Will 10,000 steps a day bring you to your target weight?

To lose weight, you need to burn more calories than you put into your body. For most people, to lose half a kilogram a week it’s necessary to have a daily caloric deficit of 500 calories. For people who want to lose weight or maintain their current weight, it’s also recommended to perform 15-200 minutes of exercise every week. Walking 10,000 steps daily can fill some of that weekly quota. But, as Dr. Hirai points out, your chances of losing weight will really improve if, in addition to the steps, you also eat properly.

Walking is considered one of the safest and easiest ways to exercise, and is suitable for almost everyone. But if you’re currently accustomed to a very low level of activity, it can be a bit much to go from barely exercising to walking 10,000 steps a day. Taking on lots of exercise too quickly can increase the risk of injury. For overweight people, the elderly or anyone recovering from an injury it’s recommended to raise the daily goal by a thousand steps every week until you reach 10,000.

People who easily reach a goal of 10,000 steps a day can replace walking with an activity that burns more calories like running or swimming. These activities really help people lose weight. Studies show that walking reduces mortality from any cause, but according to their findings the maximum health benefit is obtained with 7,500 steps a day. Beyond that, the benefits are quite stagnant and no significant benefit has been proven.

The 10,000-step target was created for marketing reasons, not scientific or medical. Yet, researchers know that more movement means more health. Steps or walking are a form of mobility. If you want to lose weight or maintain a healthy weight, a goal of 10,000 steps a day can be part of your strategy, but not everything. To lose weight you need to adhere to a healthy diet and daily calorie deficit, and over time, raise your activity threshold.

How many days do I have to walk 10000 steps to lose weight?

What is 10000 Steps Equal To? “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.”

How many steps should you take a day to lose 2 pounds a week?

How can you lose two pounds a week without eating in a calorie deficit? It depends on your metabolism, but 10,000 steps a day plus an intense workout may get you there. The trick is to find workouts that burn a lot of calories.

Do I need to do 10000 steps a day to lose weight?

Most people require a calorie deficit of about 500 calories per day to lose 1 pound a week. People looking to lose weight or maintain weight loss should get at least 150 to 200 minutes of exercise per week, and walking 10,000 steps per day can help to achieve those goals.

Is walking 10000 steps a day enough exercise?

Of course, walking 10,000 steps—roughly four to five miles, depending on your stride length—is still great exercise, and a perfectly good daily goal; it's just not an automatic fitness cure-all. “If walking is the only element of your fitness plan, your results will be very limited,” Cote cautions.