How many steps a day should I walk to lose fat?

Steps matter because of NEAT, non-exercise activity thermogenesis: all the movement you do outside your workouts. On Ep. 238, Nikkiey explains that you burn more total calories through the day from this general movement than from your workouts. If you train for an hour and then sit the rest of the day, you're missing a big fat-loss opportunity. On Ep. 21 she lists easy ways to add steps: take the stairs, park farther away, use a standing desk, do household chores and take walking breaks from your desk.

Start from where you are, not from a number someone posted online. On Ep. 189, Nikkiey explains that WarriorBabe coaches don't set 10,000 steps across the board. If you're at 3,000, going straight to 10,000 is overwhelming, so the first goal might be 7,000. Once that's consistent, you move to 10,000. On Ep. 238 she suggests adding 1,000 to 2,000 steps a week. If you're just getting started, a 10 to 15 minute walk today, then again tomorrow, counts.

Why walking instead of more intense cardio? Nikkiey says on Ep. 294 that walking doesn't spike cortisol, and she describes it as supporting insulin sensitivity, digestion, recovery and blood sugar balance. On Ep. 238 she adds that it helps preserve muscle while you're in a calorie deficit and is sustainable enough to do every day. In winter, her tip is to warm up with 15 minutes of walking at the gym and finish with 20 minutes on the treadmill.

Steps alone aren't the whole plan. On Ep. 234, client Melissa walked nine holes of golf at least three days a week and her body didn't change until her food and workouts were right too. Nikkiey's framing: strength training is queen, nutrition is king, and walking is the underrated piece that ties them together.