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

Published 30 July 2026 · local

Walking 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

Walking 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? Read Full Story 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 weight Walking speed Walking surface Fitness level Terrain People with a higher body weight generally burn more calories while walking than lighter individuals.