The Question:
One of our Small Group Training members recently asked:
“I’m already training hard in the gym and keeping on top of my nutrition. Do you think walking or getting more steps outside of that will actually help with my weight loss?”
It’s a great question, and the answer is a clear yes.
Why Steps Matter for Fat Loss
When it comes to weight loss, everything revolves around energy balance: burning more calories than you take in. Training in the gym is essential, but even if you do three hour-long sessions a week, that’s only 3 hours out of 168.
The other 165 hours? That’s where daily activity comes in, specifically NEAT (Non-Exercise Activity Thermogenesis). This covers all the calories burned through everyday movement: walking, fidgeting, chores, commuting, even standing instead of sitting.
Dr. James Levine, who pioneered much of the research on NEAT, highlighted that differences in daily NEAT can amount to up to 2,000 calories per day between individuals of the same size (Levine, 2002). That’s the difference between weight gain and weight loss over time.
Gym Work vs. Daily Movement
It’s tempting to think the answer is “just do more gym sessions.” But there are two big problems with that approach:
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Recovery: Strength training is demanding. Piling on extra sessions makes recovery harder, and if recovery drops, progress in the gym slows.
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Diminishing returns: There’s only so much muscle and strength you can build if you’re constantly exhausted.
This is why steps are so powerful. NEAT adds to your weekly calorie burn without compromising recovery. You can walk daily, build a bigger “base” of energy expenditure, and still have the energy to push hard in the gym, where the real physique and strength changes happen.
Think of your metabolism like a bank account. The gym is a big deposit 3x a week, but your daily steps are the hundreds of small transactions that actually decide whether you stay in the green.
Check out our other article Strength Training for Beginners: Real Coaching Experience Meets Research
How Energy Burn is Split
Your daily calorie burn (TDEE) comes from three main sources. Here’s how it breaks down:
Daily Energy Expenditure Breakdown
| Component | % of Daily Energy Burn | What It Means |
|---|---|---|
| Basal Metabolic Rate (BMR) | ~60-70% | Energy needed just to stay alive (organs, brain, breathing). |
| Thermic Effect of Food (TEF) | ~10% | Energy cost of digesting and processing food, slightly higher for protein-rich meals. |
| Activity (Exercise + NEAT) | ~20-30% | Gym sessions + all other movement (walking, chores, fidgeting). NEAT usually makes up the largest share here. |
This is why two people who both lift weights and eat similarly might get very different results, because one moves more in daily life.
What the Research Says
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A review in the Mayo Clinic Proceedings (Villablanca et al., 2015) concluded that low NEAT is strongly linked with obesity, and that boosting NEAT is a practical strategy for weight management.
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A systematic review in JAMA (Bravata et al., 2007) showed that pedometer-based walking programs consistently added ~2,000 steps per day, leading to meaningful improvements in weight and health markers.
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A meta-analysis in the Annals of Family Medicine (Richardson et al., 2008) found that participants in step programs lost an average of ~1.3 kg over 18 weeks, especially when step goals were tracked and reviewed.
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Workplace trials (Tudor-Locke et al., 2014) showed that slow walking while working burned ~100 extra kcal per hour compared to sitting, evidence that even low-level activity adds up.
Practical Ways to Increase Steps Without Burning Out
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Start from your baseline: If you average 5,000 steps, aim for 6-7,000 and build gradually.
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Post-meal walks: 10-15 minutes after meals aids digestion and adds activity.
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Walk & talk: Take phone calls or meetings on the move.
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Stairs over lifts: A simple swap that accumulates across a week.
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Break up sitting: Stand or walk briefly every hour.
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Anchor habits: School runs, errands, or dog walks become built-in step boosters.
Remember, recovery is a training tool too. NEAT lets us build calorie burn without pulling away from strength gains or leaving you drained for your next session.
Research Takeaway
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NEAT can make or break weight loss efforts, often explaining why results vary between people with similar training and diets.
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Gym training builds strength and physique, but you can’t just keep stacking gym hours, steps are the sustainable way to expand your calorie burn.
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Step-based interventions are proven to work, and the gains are achievable because they slot into daily life.
The Final Word
Yes, walking more will help you lose weight. Your structured training and nutrition set the foundation, but steps and NEAT fill the gaps between workouts, keeping you in the calorie deficit needed for fat loss.
It’s not about perfection, it’s about consistency. Use NEAT to build your base, protect your recovery, and let the gym remain the place where strength, performance, and physique improvements happen.
If you want tailored support to hit your goals, our team at The Lab Liverpool can help you combine training, nutrition, and daily habits that actually fit your lifestyle. Whether it’s Personal Training, Small Group Training, or simply advice on getting started, we’ll guide you every step of the way.
Related Articles
Weight Loss vs Fat Loss: What's the Difference (And Why It Matters)?
References
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Levine JA. Non-exercise activity thermogenesis (NEAT). Proc Nutr Soc. 2002;61(4):679–691.
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Westerterp KR. Diet induced thermogenesis. Nutr Metab (Lond). 2004;1:5.
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Bravata DM, et al. Using pedometers to increase physical activity and improve health: a systematic review. JAMA. 2007;298(19):2296–2304.
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Richardson CR, et al. Meta-analysis: effect of pedometer-based walking programs on weight loss. Ann Fam Med. 2008;6(1):69–77.
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Müller MJ, Bosy-Westphal A, Krawczak M. Basal metabolic rate and total energy expenditure in humans: measurement, prediction, and genetic variation. Am J Clin Nutr. 2011;94(3):666–672.
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Villablanca PA, Alegria JR, McEvoy JW. Non-exercise activity thermogenesis in obesity management. Mayo Clin Proc. 2015;90(4):509–519.
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Tudor-Locke C, Schuna JM, Frensham LJ, Proenca M. Walking while working: a randomized trial of treadmill workstations. Obesity (Silver Spring). 2014;22(1):226–233.
