Can you lose 5-6 kg in a month? Here's how many steps you need every day

An internal medicine specialist explains whether walking can help people lose 5-6 kg in a month. He says step count matters, but diet, strength training, sleep and a calorie deficit are essential.15,000 steps and the weight-loss realityWalking is often the first exercise people turn to when they decide to lose weight. It doesn't require expensive gym memberships or special equipment, and almost anyone can do it. From aiming for 10,000 steps a day to tracking every walk on a fitness watch, many people believe that simply walking more is the secret to shedding extra kilos.But is it really possible to lose 5–6 kg in just one month by walking?The answer is more complicated than a simple yes or no. While walking burns calories and improves overall health, experts say that weight loss depends on much more than the number of steps you take. Your diet, sleep, age, metabolism, body weight, and strength training all play an equally important role.Many people also underestimate how many calories need to be burned to lose body fat. Although walking every day certainly helps, relying on it alone may not deliver the dramatic results many hope for. Sustainable weight loss requires creating a calorie deficit while preserving muscle mass and maintaining good nutrition. According to Dr Amit Prakash Singh, Consultant – Internal Medicine at CK Birla Hospital, Delhi, some people can lose 4–6 kg in a month, but it depends on several individual factors and should be done safely.CAN YOU LOSE 5-6 KG IN ONE MONTH?Dr Singh says losing 4–6 kg in a month is achievable for some individuals, especially those who have a higher starting weight or are making significant lifestyle changes. However, he cautions that this is not suitable or realistic for everyone."It depends on your starting weight, age, overall health, and diet," he says.He also advises against trying to lose more than 6 kg in a month, as rapid weight loss may not be healthy.HOW MANY STEPS SHOULD YOU WALK EVERY DAY?Walking is an excellent way to increase daily calorie burn and improve heart health.According to Dr Singh:8,000–12,000 steps per day are enough for healthy and sustainable weight loss when combined with a calorie-controlled diet and strength training.People aiming to lose 5–6 kg in a month may need to walk around 12,000–15,000 steps daily, but only as part of a complete weight-loss plan.Simply reaching a step goal without changing eating habits is unlikely to produce major weight loss.HOW MANY CALORIES DOES WALK BURN?A daily average of 10,000 steps burns approximately 300–500 calories, although the exact number depends on factors such as:Body weightWalking speedWalking surfaceFitness levelTerrainPeople with a higher body weight generally burn more calories while walking than lighter individuals.WHY WALKING ALONE ISN'T ENOUGHOne of the biggest misconceptions about weight loss is that exercise alone is enough.Dr Singh explains that losing 1 kg of body fat requires burning roughly 7,700 calories.At that rate, even if someone burns 400 calories a day by walking, it would take nearly 19 days of walking alone to burn enough calories to lose 1 kg of fat, assuming calorie intake stays the same.That is why walking should be combined with:A calorie-controlled dietHigh-protein mealsStrength trainingGood-quality sleepAdequate water intakeTogether, these lifestyle habits make weight loss more effective and help prevent muscle loss.HOW FAST SHOULD YOU LOSE WEIGHT?While many people want quick results, doctors recommend a slower and more sustainable pace.According to Dr Singh, losing 0.5–1 kg per week is considered healthy for most adults.Rapid weight loss can increase the risk of:Muscle lossNutritional deficienciesGallstonesRegaining the lost weight laterSlow, consistent progress is more likely to lead to long-term success.TIPS TO MAKE WALKING MORE EFFECTIVE FOR WEIGHT LOSSIf you're relying on walking to lose weight, experts recommend:Walk at a brisk pace rather than strolling.Aim for consistency instead of walking only once or twice a week.Include strength training at least two to three times a week.Increase protein intake to help preserve muscle.Avoid consuming extra calories after a workout.Stay hydrated throughout the day.Get 7–9 hours of sleep every night.Walking is one of the best and easiest exercises for improving health and supporting weight loss. However, step count alone is not the key to losing 5–6 kg in a month. Experts say lasting results come from combining regular walking with healthy eating, strength training, good sleep, and a sustainable calorie deficit. Rather than chasing rapid weight loss, focusing on gradual lifestyle changes is more likely to help you lose weight and keep it off in the long run.- EndsPublished By: Smarica PantPublished On: Jul 30, 2026 07:30 IST