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Weight loss chat

A space to talk openly about weight loss journeys and challenges. Mumsnet hasn't checked the qualifications of anyone posting here. You may wish to speak to a medical professional before starting any diet.

Original poster

How many steps a day?

42 replies

Onegingerhead · 13/02/2023 08:12

I was wondering how many steps a day you aim for to accelerate weight loss? Is it a part of your journey or you rather ignore it?
I am/was reasonably active and always managed to do 10K a day without even trying (dog walks plus 4-5K at work). I still gained quite a bit of undesired weight so presumably it wasn't enough..
Do you have a number you try to hit each day and if so, does it feel like its helping you?

OP posts:
eleanorwish · 13/02/2023 08:56

I haven't managed the full 10000 for a while, as I'm struggling with a foot injury but I read somewhere that 15,000 is a good number to aim for.

SingaporeSlinky · 13/02/2023 08:57

Most people will say losing weight is 80% diet and 20% exercise. So if you’re aiming to lose weight, you need to look at what you’re eating, and see if you can reduce snacks, or reduce portion sizes, or alcohol or whatever you need to cut to reduce those calories each day.

Walking 20,000 steps a day would be a better aim; 10,000 is a sort of minimum to stay healthy, not a target for achieving fitness or weight loss. It also depends on how you get those steps. I walk fast, with increased heart rate, out of breath and almost break a sweat. That’s very different to a leisurely walk in a field with a dog, and walking down office corridors etc for a total of 10,000 across the day.

ALS94 · 13/02/2023 10:58

10k is a great starting number but like the other responders have said, it’s not so much about the actual steps but making sure you’re pushing your body.

Try fast walking in intervals, adding an incline, using ankle/wrist/backpack weights or doing some exercises along the route like squats

tilestoclean · 13/02/2023 11:34

8000 is the number to hit for health reasons apparently and anything above that will add towards your NEAT so will of course help with weight management. I aim for 12-15k a day

heatdeath · 13/02/2023 13:41

I do 20k plus some sort of exercise - so end up anywhere between 23k & 30k (once a week). Mainly because I enjoy it, I have an active job & walk everywhere & that level of activity means I don’t have to restrict excessively to maintain weight - ie I can have wine & meals out etc (I’m nearly 50, short & that maintains my BMI at 21-22 without massive effort).

Original poster
Onegingerhead · 14/02/2023 07:04

Thank you everyone for contributing. I also had a feeling that this 10K is a baseline and doesn’t really make a person especially active…
I started exercising at the gym about a month go, 5 days a week and only on my cardio days when the steps go above 20K I actually feel tired. I try to keep the steps on at least 15K a day if I don’t do a lot of cardio. Not that it helps me with the weight loss yet (I do count calories and don’t snack).
Actually on the dog walks my Apple Watch gets awakened 😂and records it as outdoor walk with the heart rate sitting between 105 and 110 so it’s kind of activity.. of the sort. But I agree it doesn’t make a huge difference.

OP posts:
BlueHeelers · 14/02/2023 07:54

10k steps is a minimum. Try aiming for 20,000. But it’s eating patterns and habits that need looking at to lose weight.

BlueHeelers · 14/02/2023 07:56

Cardio exercise alone won’t help you lose weight. Your body gradually adjusts to the exercise demands. You need to be doing resistance training as well. This builds muscle which burns more calories.

brooksghost · 14/02/2023 07:59

Maybe look at it in terms of miles- approximately 100cals per mile.
Steps depend on stride length, speed etc. whereas a mile is a mile.

LoveMAFS · 14/02/2023 08:05

If you want to lose weight, watch what you eat and start weight training. When I did this it dropped off in slabs.

Original poster
Onegingerhead · 14/02/2023 08:31

BlueHeelers · 14/02/2023 07:56

Cardio exercise alone won’t help you lose weight. Your body gradually adjusts to the exercise demands. You need to be doing resistance training as well. This builds muscle which burns more calories.

I do resistance training as well. Two days of high impact 1 hour cardio (heart rate circa 150), one day upper body strength training (arms, shoulders, chest), one day lower body (legs, belly, arse). One day pump class. Non cardio days also include 30 min of low impact cardio (heart rate circa 120).
I don’t eat loads/unhealthy so heck knows what’s happening.
This is my yesterday activity. According to fitness tracker I spent between 2800 and 3100 kcal a day. And I don’t eat them all back

How many steps a day?
OP posts:
Rosafiona · 14/02/2023 08:52

Your tracker is telling you you burn 3000 cals a day via exercise? That's a phenomenal amount. I burn about 70cals per mile walking (I weigh 10st) so to burn 3000cals I would have to walk or run 43 miles. Obviously if you're heavier you burn more per mile, but as a ballpark do you really think you are exercising the equivalent of a 40 mile run every day?

Sorry if I've misunderstood your post!

Xrays · 14/02/2023 08:53

I don’t aim for number of steps - I am for brisk walking. Download the active 10 app. Far more achievable than the 10k step thing and better for cardiovascular health.

Original poster
Onegingerhead · 14/02/2023 08:55

Rosafiona · 14/02/2023 08:52

Your tracker is telling you you burn 3000 cals a day via exercise? That's a phenomenal amount. I burn about 70cals per mile walking (I weigh 10st) so to burn 3000cals I would have to walk or run 43 miles. Obviously if you're heavier you burn more per mile, but as a ballpark do you really think you are exercising the equivalent of a 40 mile run every day?

Sorry if I've misunderstood your post!

No, not exercise only, I wish! Its TDEE apparently. Maintenance plus all the activity.
I weigh 11 st.

OP posts:
Rosafiona · 14/02/2023 08:55

Oh maybe you mean 3000 in total including your tdee (may be the wrong term). So your basic sedentary caloric requirement plus any extra cals you've earned by exercise?
If you do mean this, it still does sound very high. It would be useful to know your tdee and weight so people could advise whether your tracker is overestimating your calorie burn, which is very common.

Rosafiona · 14/02/2023 08:58

Cross post! If you are 11 stone, is your tdee around 1500? If so, 1500 exercise cals is still a huge amount! Have you cross checked what your tracker claims with a few online calculators for the specific activities and exercise duration?

My Fitbit claimed I burnt 125 cals per mile. I couldn't lose weight! Once I adjusted it down to 70 cals per mile (after research) the weight came off as expected.

Original poster
Onegingerhead · 14/02/2023 09:14

Rosafiona · 14/02/2023 08:58

Cross post! If you are 11 stone, is your tdee around 1500? If so, 1500 exercise cals is still a huge amount! Have you cross checked what your tracker claims with a few online calculators for the specific activities and exercise duration?

My Fitbit claimed I burnt 125 cals per mile. I couldn't lose weight! Once I adjusted it down to 70 cals per mile (after research) the weight came off as expected.

I think the tracker must be overestimating. Calculators say my TDEE is about 2500 kcal. Gym sessions are between 1 and 1.5 hours but the tracker includes other activities in the exercise ring as well an tops up the calories I spent. Dog walks, hoovering/cleaning the house, running between the offices at work (lots of stairs tho!)..

OP posts:
SingaporeSlinky · 14/02/2023 09:23

It sounds like you’re actually doing loads of exercise, so I’m not really clear on why you’re focussing on how many steps. It must be down to what you’re eating. Have you tried calorie counting? Maybe keep a diary for a week and see your average daily calories, that will give us a better clue to why you’re not losing weight.

I agree in that it seems your tracker is overestimating how many calories you’re burning, so you might be better off aiming for a certain number of calories, which you can then reduce as necessary if the weight still doesn’t shift. It’s not an exact science, in terms of calories used, but completely accurate recording of calories eaten will help more.

Rosafiona · 14/02/2023 12:45

Your sedentary tdee will be nowhere near 2500. I did a quick check and it says around 1650 (varies very slightly depending on age and height but not much). So your calculation for daily calorie expenditure should be 1650 plus exercise cals. Where are you getting 2500 from?

Original poster
Onegingerhead · 14/02/2023 13:20

Rosafiona · 14/02/2023 12:45

Your sedentary tdee will be nowhere near 2500. I did a quick check and it says around 1650 (varies very slightly depending on age and height but not much). So your calculation for daily calorie expenditure should be 1650 plus exercise cals. Where are you getting 2500 from?

Who says I'm sedentary? 😂I move around and exercise a LOT. What I'm doing is definitely heavy exercise, not light relaxing yoga sessions by any means..
All TDEE calculators I checked give me 2500 give or take 10 kcal.
In addition (might be marketing tho) it says that Apple watch fitness tracker is one of the most reliable one so...

OP posts:
AuntieStella · 14/02/2023 13:33

Activity is good for you on many levels, but will have only a marginal effect on weight (totally overshadowed by diet)

For example, I've just been walking at an average speed just over 3mph, with a moving time of 48 mins, with most of that classed as "moderate" in terms of raised heart rate. About 5000 steps.

That used an estimated 190 calories (active, so in addition to the normal 58 calories I'd have used over the time if I'd been resting)

Now that was a definite 'out for a walk' effort (with a hill!) not just steps from moving around or walking slower than the pace which actually raises my heart rate

190 calories is about the amount in 1 slice of buttered toast and marmite

AuntieStella · 14/02/2023 13:37

What I'm doing is definitely heavy exercise

So why do you think a marginal increase from a bit more walking is going to make a difference?

Having a TDEE of >2500 is possible, especially if overweight - though of course it reduces as weight reduces (takes more calories to move a large body than a small one)

Original poster
Onegingerhead · 14/02/2023 13:50

AuntieStella · 14/02/2023 13:37

What I'm doing is definitely heavy exercise

So why do you think a marginal increase from a bit more walking is going to make a difference?

Having a TDEE of >2500 is possible, especially if overweight - though of course it reduces as weight reduces (takes more calories to move a large body than a small one)

My take home message from the thread was to make it less marginal it should be at least 10K extra on top of the standard 10K, therefore 20K in total. It is doable and I will try to implement this an addition to everything else
Why do you think 2500 is unrealistic number? If you play with the calculators and input "very active" or something similar (different calculators use various wording) it always comes up as such..
Yes, as weight reduces the TDEE will go down as well, but also if the muscle mass increases so does the TDEE. At least I remember when I was a very fit gym bunny (before pregnancy and lockdown) I could eat loads (3000 kcal at least) and still be size 6-8..

OP posts:
tilestoclean · 14/02/2023 14:27

Just be aware that calories burned through exercise are generally no more than 10% of your TDEE

LadyEloise1 · 14/02/2023 14:41

My dbil did between 20,000 and 30,000 steps a day during lockdown and lost a ton of weight.