Everyone experiences some form of stress in their lives; we don't deny that. However, striving to live healthier and become fitter shouldn't add extra stress. Instead, it should be a source of relaxation. So, how do we eliminate that complexity? Here's the answer!

Walking is a regularly underestimated and overlooked form of exercise, yet it's such an accessible and simple way to work on your fitness, relaxation, and overall health - all in one step (or ten thousand ;-)).

The nice thing about walking is that you can do it anywhere! Drastically increasing the number of steps you take daily is easier than it seems; you can even do it in the comfort of your own home or neighborhood by implementing a few simple tips. But before we get into that, let's try to answer how many steps you should take per day to (extra) shed pounds. As a general guideline, you can aim for around 10,000 steps per day. That said, the ideal number of steps to burn fat ultimately depends largely on the combination with your diet and the number of steps you currently take. For our challenge, we're assuming 7,500 steps per day!

Burning calories

Can you burn fat by walking? Absolutely! Walking is undeniably one of the most effective and yet underappreciated activities to burn fat.

Now, the question is: how many calories can you burn by walking? An 80-kilogram individual walking at a moderate pace can burn approximately 60 calories per 1,000 steps.

If you're currently maintaining your weight with an average of, let's say, 6,000 steps per day, then for every additional 1,000 steps you take per day, you can increase your calorie burn by about 60 calories. A simple calculation shows that if half a kilogram of fat contains 3,500 calories, you could theoretically burn that half kilo in just one month by adding 2,000 steps to your daily walk! Of course, it's essential to maintain your diet and other activities as they are. That subtle change from 6,000 to 8,000 steps can make a considerable difference in shedding those extra pounds!

For the most enthusiastic ones, you can even double this effect. If you go from 6,000 to 10,000 steps, you could burn a kilogram per month!

A healthy habit

Interestingly, people who invest in walking recover more quickly from their training and have a lower risk of injuries. Additionally, they can better control their food intake. This is a direct result of the physiological changes that occur in the body when you become more active. Your appetite decreases, logically helping you maintain your calorie deficit.

If you're now convinced but wondering how to integrate this into your daily schedule, we have a solution for you. Although it may seem daunting to take 10,000 or more steps every day - especially if you spend most of the day at home or in the office - it can be quite simple. Try to link the extra steps to existing habits that are already part of your daily routine. For example, make it a habit to take a 10-minute walk immediately after each meal. If you do this after three meals a day, you could add an average of 3,500 steps to your step counter!


Can you lose weight by walking? Definitely! Don't be intimidated or discouraged by the numbers, but seize this opportunity to boost your self-motivation! Keep in mind that for the best results, the extra steps you take should be accompanied by a solid nutrition plan and regular strength training. That's what will truly accelerate the process for you, laying the foundation for your long-term success.

At Physicum, we work with a personalized, easy-to-follow program that shows you precisely how to combine your nutrition, workouts, and overall activities most efficiently. Our approach ensures that you can work as effectively as possible.