At Sudbury Court Pharmacy, we often meet patients who are working hard to lose weight by increasing their daily step count. Walking is a fantastic way to improve your health, boost your fitness, and support your weight loss goals. However, many people become frustrated when they don’t see the results they expect, even after reaching high daily step targets.

If you have ever asked yourself how many steps a day to lose weight or wondered why your progress has stalled, you are not alone. While walking more can make a big difference, it is not always as simple as hitting a number on your step counter. There are several common mistakes people make when using steps as their main weight loss strategy, and understanding these can help you achieve better, more sustainable results.

At our London weight loss clinic, we take a personalised approach, helping you set realistic goals and providing expert advice on combining lifestyle changes, nutrition, and medical support if needed. Here are five common mistakes people make when using steps to lose weight and how to overcome them.

1. Overestimating Calorie Burn from Steps

One of the biggest misconceptions is assuming that hitting a step target automatically means burning enough calories to create weight loss. While walking does burn calories, the total can be lower than many people expect. For example, 10,000 steps may burn anywhere between 300 and 500 calories depending on your weight, pace, and intensity.

If you are consuming more calories than you are burning, weight loss can be slow or even stall. To get better results, it is important to focus on the overall balance between calories in and calories out. At Sudbury Court Pharmacy, we can guide you on how to combine your walking routine with tailored nutrition advice to make your efforts more effective.

2. Inconsistent Tracking of Step Counts

Another common issue is failing to track your steps accurately. Many people underestimate how few steps they actually take each day, especially if they spend long hours sitting at a desk or driving. Relying on estimates rather than real data can make it difficult to identify whether you are moving enough to reach your goals.

Using a fitness tracker or smartphone app can help you stay consistent and motivated. It allows you to monitor your daily activity levels, set achievable targets, and celebrate milestones. At our London weight loss clinic, we encourage patients to keep a log of their steps, which makes it easier to track progress over time and spot areas for improvement.

3. Neglecting Diet and Relying on Steps Alone

Many people believe that walking more is enough to lose weight without making any changes to their diet. While increasing your activity level certainly helps, diet plays a far more significant role in weight loss. Consuming high-calorie foods or frequent snacks can easily outweigh the calories burned through walking.

For example, an extra 300 calories from a sugary drink or snack can quickly cancel out the calories burned from a long walk. To maximise your results, you need to combine an active lifestyle with balanced nutrition. At Sudbury Court Pharmacy, we help patients create practical, sustainable eating plans that work alongside their exercise routines.

4. Setting Unrealistic Step Targets

The popular recommendation of 10,000 steps a day works well for some people, but it is not suitable for everyone. For beginners, aiming too high too quickly can lead to frustration, exhaustion, or even injury. Similarly, if you have a busy lifestyle, reaching high step counts may not be practical and can cause unnecessary stress.

A better approach is to start from where you are and gradually increase your daily step goal. For some people, starting at 5,000 steps a day and building up over time produces better, more sustainable results. At our pharmacy, we work with you to set realistic, personalised targets based on your fitness level, goals, and lifestyle.

5. Struggling with Progress and Ignoring Other Support Options

Even when people are consistently walking, eating well, and tracking their progress, some still find weight loss extremely challenging due to factors such as hormonal changes, medical conditions, or slower metabolism. In these situations, professional support and medical interventions may help.

Mounjaro, a treatment now available through weight loss specialists, can support patients who struggle to lose weight through diet and exercise alone. It works by regulating appetite and improving blood sugar control, making it easier to reduce calorie intake and achieve sustainable results. However, it is not a quick fix and works best when combined with lifestyle changes such as increasing your daily steps, adopting a balanced diet, and improving overall activity levels.

At Sudbury Court Pharmacy, we carefully assess your individual circumstances to determine whether treatments like Mounjaro could be right for you. By combining medical support with practical changes like increasing your step count, we can create a tailored weight management plan designed to help you achieve better long-term outcomes.

Reach out to our team to find out how we can help you reach your goals.

Why Professional Guidance Makes a Difference

While increasing your daily step count is an excellent starting point, relying on it alone is rarely the most effective way to lose weight. At Sudbury Court Pharmacy, we provide a complete, personalised approach through our London weight loss clinic. We help you understand how many steps a day to lose weight realistically based on your goals, and we create strategies that combine walking, a healthy diet, and, where appropriate, medical treatments.

By taking this tailored approach, you are more likely to see consistent progress, avoid common mistakes, and stay motivated throughout your journey. Our aim is to provide safe, evidence-based advice and ongoing support so you feel confident and empowered as you work towards your weight loss goals.

Start Your Weight Loss Journey Today

If you are trying to lose weight and want expert guidance, Sudbury Court Pharmacy is here to help. Our team provides personalised consultations, practical advice, and, when suitable, medical treatments such as Mounjaro to support your goals.

Book your appointment today at our London weight loss clinic and take the first step towards a healthier, more active lifestyle. With the right plan, combining increased activity, effective nutrition, and professional support, you can achieve sustainable results and improve your overall wellbeing.

This blog was written on behalf of Sudbury Court Pharmacy and Travel Clinic by Pharmacy Mentor.