Want to lose weight without the gym? Here's the secret behind getting 10k steps a day

If you want to lose weight without the gym then here's why walking 10k a day could benefit you

Woman checks her step count on a walk
(Image credit: Getty)

The New Year is often a time where it feels like everyone is signing up or re-joining the gym to get into shape or drop a few festive pounds. However, this isn't the only way you can lose weight. Getting in 10,000 steps a day isn't just a myth, it can actually aid weight loss as well as boost your mood at the same time.

Walking can get a bad rep for being a less exciting workout but you don't have to be lifting heavy weights or running 10K every day to get a kick out of your daily exercise. In fact, getting a long walk outdoors in nature can be really liberating - as well as benefit your health such as improving your cardiovascular health. You can also switch things up and get your steps in on the best treadmill  - adjusting the settings to try out the 12-3-30 workout for weight loss.

A study published in the Brazilian Journal of Physical Therapy revealed that walking 10,000 steps a day can significantly lower body weight. To reach these findings the researchers recruited 30 overweight participants to walk 10 000 steps per day for a twelve-week period. 

The final results recorded all participants lost weight and lowered their BMI. In addition to the weight loss results, the researchers also noticed improvements to the participants' moods such as reduced feelings of tension, depression, and anger.

Walkers look happy as they get their steps in

(Image credit: Getty)

Finding exercise that can benefit both your physical and mental health is a win-win situation. Especially at the beginning of a new year when the January blues can dampen people's mood a bit.

Some skepticism has been raised over how effective striving for 10,000 steps a day is for our health and fitness with some people thinking it can be more of a commercial idea to promote various fitness trackers. However, the study above proved that accruing this number of steps per day is an effective weight loss strategy, if regular and consistent with it. And, using the best Fitbit is a great way to record your steps and stay on track.

If you do find yourself walking regularly, you might want to get some of the best supplements for joints and spend time regularly stretching (on the best yoga mat) to ensure your joints are in a good condition as you rake up your daily steps.

Jessica Downey
Staff Writer

Jessica is Staff Writer at Fit&Well. Her career in journalism began in local news and she holds a Masters in journalism. Jessica has previously written for Runners World, penning news and features on fitness, sportswear and nutrition. 


When she isn't writing up news and features for Fit&Well covering topics ranging from muscle building, to yoga, to female health and so on, she will be outdoors somewhere, testing out the latest fitness equipment and accessories to help others find top products for their own fitness journeys. Her testing pairs up nicely with her love for running. She recently branched out to running 10Ks and is trying to improve her time before moving on to larger races. Jessica also enjoys building on her strength in the gym and is a believer in health and wellness beginning in the kitchen. She shares all of this on her running Instagram account @jessrunshere which she uses for accountability and for connecting with like-minded fitness lovers.