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7. 10K Steps is dead: Here’s What Actually Matters for fat Loss in 2025

How to lose weight in a smart way

Inputs by: Jashan Vij, Health & Fat Loss Coach

The “10,000 steps a day” rule has been considered an ultimate benchmark for health and fitness for years. This rule started off as a marketing strategy for a pedometer in Japan during the 1960s but somehow became a universal rule for being fit. As new technologies and studies emerge, things have changed in 2025. Scientists assert that, realistically, just walking without any further mindfulness towards diet will not help shed weight.

Why 10K steps isn’t enough

Walking is effortless, gentle on the body, and beneficial to health. It can improve your mood, blood circulation, and the risk of numerous diseases. However, there is more to losing fat than just walking, and people have come to realise that over time. Most people burn 300 to 500 calories by taking 10,000 steps, which can be negated by a snack or drink.

Additionally, the fitness gain is much more intricate than just counting the steps. It is unfeasible to define the muscle development and effort put in based solely on the step count. There are ample possibilities to surpass the step count and still gain calories and fat. It’s clear that while movement is essential, it’s not a stand-alone solution.

What actually works for fat loss in 2025?

1. Eating fewer calories than you burn: Fat loss or weight reduction will still revolve around the use of energy as compared to consumption. In this case, it is more about doing it the easier way, like effortless eating, personalised meal planning, and food logging through mobile apps.
2. Strength training is better than cardio: Weightlifting burns additional calories at rest due to increased muscle mass. In 2025, there will be advanced smart workout apps that enable gyms to replace hours of cardio with efficient weightlifting algorithms.
3. High-intensity interval training (HIIT): Quick, intense workouts like sprinting or exercising in circuits both provide efficient caloric expenditure during and after the workout.
4. Good sleep and less stress: The hormonal profile of the body is just as important as physique when it comes to fat loss. Insufficient sleep combined with excessive stress will elevate levels of cortisol, the belly fat-inducing hormone. Smart gadgets that help people monitor sleep and stress provide recovery.
5. Everyday movement counts: Non-exercise activity like walking around the house, taking the stairs, or even fidgeting is considered productive. Modern thought suggests that doing all of these activities is very effective at burning more calories.

(In Image: Jashan Vij)

The bottom line

The “10,000 steps” rule had its time, but by 2025, losing weight is more sophisticated and needs careful attention instead of random numbers. To lose and maintain weight, one needs to take a thoughtful approach to diet, exercise, sleep, and even stress management. While walking is great exercise, it is only a fraction of the big picture.

Cover Credits: Instagram @sidmalhotra