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Can 5000 Steps A Day Lose Weight?

Can 5000 Steps A Day Lose Weight?

Most of people add walks in their daily routine to stay active and healthy. However, others may incorporate walking 5000 steps a day to lose weight. However, here a question arises why 5000 steps are necessary for weight loss? If it is capable of burning calories, what other elements are also essential to consider along with it? No doubt, walking is a fantastic exercise that promotes health and helps with weight loss. It is the simplest and easiest way to increase agility and burn extra fat.

Read this blog to clear all your confusion about the 5000 steps a day and whether it is enough or not to become slim and smart without a heavy workout.

Impact Of Walk On Weight Loss

Many individuals believe that walking is not as helpful as other forms of exercise for losing weight. But that is a wrong perception. In fact, walking can help you lose weight more easily. The number of steps you take and your walking speed determine how much weight you lose. You must walk long enough to burn more calories than you consume if you want to lose weight.

If you do a bristle walk and steps are sufficient to accomplish this, you will gradually lose weight.

The Number Of Calories Burns During 5000 Steps

For every 1,000 steps, a 160-pound person, on average, may burn 40 calories. The American Council on Exercise estimates that by walking 10,000 steps each day, the average person may burn around 3,500 calories per week. If you are also wondering how many steps you should I walk a day, consider other variables that affect the burning of calories while walking, which are:

  • Body weight
  • Walking speed
  • Nutrition

Generally speaking, you will lose more weight the faster you walk, and your diet is healthier.

Can 5000 Steps A Day Lose Weight?

Yes, you can lose weight by taking 5000 steps daily while walking. Losing weight is possible even with just 2,500 daily steps of walking. Even if 5,000 steps are seen as less active than 10,000, it is still possible to generate the calorie deficit necessary for weight loss.

  • Losing half a pound weekly is possible if you walk 5,000 steps daily.
  • You can lose one pound per week by walking 10,000 steps.

The Amount Of Calories Burnt In 5000 Steps

The number of calories burned can change depending on gender, weight, height, walking speed, etc. On average, a 70 kg male can walk 5,000 steps in 30 minutes, burning roughly 210 calories. Calories Burned according to Weight and Steps (2400 steps per mile, 5’5″ and below it)

Why should you consider 5000 Steps Rather Than 10,000 Steps?

Healthy adults may easily walk between 4,000 and 18,000 steps per day, according to 2011 research. A more achievable target than 10,000 steps each day is 5,000 steps. You can set a target of 10,000 steps, but it may feel like a burden on you. Although 10,000 steps a day is considered the ideal amount for being fit, if you are not walking quickly enough, it might not be enough to lose weight.

“You burn more calories when you take more steps quickly.”

When 10,000 steps are the target, people frequently walk more slowly to achieve it. However, those who establish a lesser objective aim, such as 5000 steps per day, typically exercise harder. In order to burn fat and increase general health, it is best to walk at a moderate to vigorous pace.

Time Required for 5000 Steps 

Most people think about how many miles in 5,000 steps. A mile usually requires between 15 and 20 minutes to complete and has 2,000 steps. Therefore, it takes about 45 minutes to complete 5,000 steps. If you walk with moderate to vigorous intensity, you can complete 100 steps in one minute. You may walk 1,000 steps in about 10 minutes with this method.

A person can burn between 100 and 200 calories by brisk walking for only 30 minutes, depending on their weight. And a fast stroll of 30 to 45 minutes will generate around 3,000 to 5,000 steps.

Ways To Burn More Fats in 5000 Steps A Day

Even with only 5,000 steps, the following actions can assist you in effectively burning fat.

Use A Heart Rate Calculation To Determine The Intensity

It’s crucial to determine your heart rate to determine the ideal walking speed if you want to burn more calories by taking 5000 steps each day. You can use it to determine whether or not your pace is intense enough to put you in the fat-burning zone.

A study found that your heart rate must be between 50 and 70 percent of its maximum to lose weight.

  • Subtract your age from 220 to determine your maximal heart rate.
  • Work on resistance training together using a cardiac monitor with activity.

Focus on Strength Development

Working on strength and resistance training is crucial for promoting weight loss when walking. However, doing so doesn’t necessarily include going to the gym and lifting a lot of weights. To do this, do burpees, push-ups, squats, and other exercises at home. With such practice, you can increase your metabolic rate and burn more calories faster.

According to studies, combining resistance and aerobic exercise improves glucose stabilization in people with diabetes compared to practicing either alone.

  • To get better results, try performing resistance training at least twice weekly.

Concentrate On Nutrition 

Losing weight requires healthy eating as well as regular exercise. Walking can help you lose weight, but only if you eat well. Therefore, be careful to eat the correct number of calories because it will determine whether you can safely reduce your caloric intake.

Even one high-calorie lunch can negate all the calories you burn while walking. Limit your consumption of foods that are high in fat and carbs. Instead, raise your intake of whole grains and plant-based foods.

Best Way To Perform 5000 Steps Per Day

Try taking two or three shorter walks throughout the day rather than one longer stroll to reach 5,000 steps. It will enable you to accomplish your daily goal without being exhausted. You need to wear your workout leggings and start completing your target. Consider taking 1,000 steps every hour or so.


You can lose weight by doing 5,000 steps a day, but adopt the proper intensity and eat a balanced diet for the best results. Also, consider your desired goals and how much weight you want to lose. Then you can calculate how many steps you need to achieve your target. 5,000 steps a day is a decent benchmark to set if your objective is to lose extra weight for a more extended period. However, aim for at least 10,000 steps if you need to burn more calories quickly.

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