Can you lose weight with 10 k steps a day?

Yes, it is possible to lose weight with 10 k steps a day.

You can lose weight by moving around 10 k steps a day if you are consistent. You are likely to burn more calories and lose weight every week. 

Heavy impact workouts cause strain to your body and muscles, whereas walking is much easier on the body and the joints.

How many calories do you burn while walking 10 k steps a day for weight loss?

If you walk 10 k steps daily for a week, you burn approximately 2500 to 3500 calories. The calorie count may go up and down depending on your body type and intensity of walking.

If you burn 3500 calories, you kick off 0.5 kgs of your weight. So in that, case you can ward off 0.5 kilograms every week if you are consistent and on an optimal diet. 

That equates to 2 kg weight loss every month if you are ready to stay consistent and eat a balanced diet. 

10k steps for weight loss benefits 

Walking 10 k steps help to 

  1. Improves blood circulation Boosts immunity 
  2. Strengthens your muscles and cores
  3. Reduces stress and improves cognitive abilities 
  4. Improves posture 
  5. Reduces back pain 
  6. Improved sleep
  7. Blood circulation improves skin health
  8. Toned body  

10k steps a day is the healthiest way to achieve weight loss

One can achieve weight loss by hitting gyms, indulging in heavy workouts or simply by dieting. Each method has its benefits and disadvantages. However, 10 k steps a day is one of the best ways to achieve weight loss because 

  1. It does not hurt your joints or create injuries 
  2. Offers loads of health benefits when compared to any other method
  3. It is less straining and improves mental health
  4. Easy to fit into work schedules of people having a busy life

While you indulge in dieting or crash diets, you forget to tone your body and on the other hand, indulging in crash diets and heavy impact workouts often strain you out completely. Walking is never out of fashion and a boring thing to do.

Gear on your headsets and play your favourite tunes or walk along with your companion is all that you have to do.

Combine 10k and intermittent fasting for quick weight loss

Follow a 16:8 diet intermittent fasting pattern along with 10 k steps a day to achieve quick weight loss. 

Intermittent fasting involves restricting the eating window rather than cutting down the calories you eat. 

In 16:8 patterns, you can eat for 8 hours and go on fasting for 16 hours. If you can manage to walk 10k steps consistently along with intermittent fasting you can easily lose around 3 to 4 kgs a month.

Walk 10k a day to lose weight – My personal experience 

On average, I lost around 1 kg a week following 10 k steps daily along with 16:8 IF. I used to have fruits, veggies, and homemade foods during this process.

Things that I avoided in my diet: Sugar, salt, refined grains, processed foods, and milk

A simple diet plan that you can follow along with 10 k steps  

Breakfast: egg omelette ( 2 whites and one yellow) along with onion and capsicum

Mid day snack : one fruit (apple/ orange/ medium sized banana)

Lunch: small bowl of oats mixed with veggies and shredded boiled chicken breast 

Evening snack: 5 soaked almonds and two fresh dates 

Dinner: Watermelon juice without sugar 

( Expel the seeds and cut them into small pieces, store them in the freezer. Put those frozen pieces in a mixer grinder and have them chilled without any sugar). Have your diner as early as possible.

Bottom line 

If you are consistent, you will achieve guaranteed results. Try this diet along with 10 k steps for better results. By walking 10k steps you can lose around 2 kgs in a month and loose around 4kgs if combined with IF.  In addition to weight loss you will feel confident, motivated and stress free all day long! Comment and share your results below.