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Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

10 Hacks to Burn More Fat While Walking, According to Scientist

Discover simple walking tips to boost fat burn and get results.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Michaela_Dr_Miche15
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Losing weight often feels like a daunting task. You’ve probably wondered, can something as simple as walking really make a difference? According to Dr. Miche, a research scientist with a PhD who specializes in weight loss, health, and fitness, the answer is a resounding yes.


Dr. Miche dives deep into the science to uncover the facts about walking for weight loss and fat burning. In this article, she shares 10 expert-backed hacks to help you burn more fat while walking. Read on to find out how small adjustments to your routine could help you achieve your fitness goals.

Hack 1: Walk Consistently to Lose Weight

Many wonder if walking, without any other lifestyle changes, can truly result in weight loss. Dr. Miche analyzed a meta-analysis involving over 1,100 participants who added walking to their daily routines. The participants walked four times a week for 40 minutes per session over 35 weeks.

"The results were impressive," explains Dr. Miche in her video. "On average, participants lost two pounds and reduced their body fat percentage by one point. This was achieved without any dietary changes." Even more remarkable, the control group, who did not walk, gained weight over the same period. "Not only does walking prevent age-related weight gain, but it also results in a net weight loss of about five pounds compared to those who don’t walk," she adds.

The study also found other benefits of walking, including a reduction in blood pressure and improved cardiovascular fitness. “This means walking isn’t just good for weight loss; it’s great for your overall health,” Dr. Miche notes.

Hack 2: Choose Walking Over Running for Fat Burn

Full length of happy female athlete in sportswear smiling and looking away while walking on paved sidewalk with bottle in hands on streetShutterstock

To see how walking stacks up against other exercises, researchers compared it to running and biking. Participants engaged in 30-minute sessions three times a week over 20 weeks, with intensity levels matched as closely as possible.

"Surprisingly, the walking group lost just as much weight as the running group and more than the biking group," says Dr. Miche. "In terms of body fat percentage, walking led to a reduction of three points, more than double what running or biking achieved."

Dr. Miche explains that this phenomenon is due to the intensity level. "Lower-intensity activities like walking tend to burn a higher percentage of fat compared to higher-intensity exercises like running," she elaborates. "It’s the perfect example of how consistent, moderate activity can deliver impressive results."

RELATED:CDC Warns of Norovirus Outbreak Across the US as "Stomach Bug" Cases Rise

Hack 3: Walk at the Right Intensity

Happy smiling asian woman jogging in park. Healthy young female runner doing workout outdoors, running on streets.Shutterstock

If you want to optimize your walking routine, Dr. Miche highlights an essential tip from a study on fat oxidation. "The sweet spot for fat burning occurs at about 60% of your maximum heart rate," she says. To estimate this, subtract your age from 220 and aim for 60% of that number during your walks.

For those who prefer not to calculate, Dr. Miche provides a simple guideline: "The study found that men achieved peak fat burning at an average walking speed of 3.4 miles per hour, while women’s optimal speed was about 3 miles per hour."

Hack 4: Walk Regularly for Long-Term Benefits

Running Women walking in CountryShutterstock

"Walking isn’t just a short-term fix," notes Dr. Miche. "Over time, it helps you maintain your weight and prevent many chronic conditions." She highlights studies showing that regular walking reduces the risk of heart disease, diabetes, and even depression.

"Even small changes add up," Dr. Miche adds. "By walking consistently, you’re setting yourself up for a healthier future, one step at a time."

Hack 5: Curb Your Appetite With Walking

young fitness woman hiker legs at forest trailShutterstock

An often-overlooked benefit of walking is its impact on appetite regulation. "Walking can help moderate your hunger hormones," says Dr. Miche. "Unlike intense workouts that sometimes increase appetite, walking often has a neutral or even suppressive effect on hunger."

This means you’re less likely to overeat after a walking session. "It’s another reason walking is such a sustainable weight-loss tool," she explains.

Hack 6: Fit Walking Into Your Busy Schedule

Happy athlete and her African American friend drinking water and communicating while walking over the bridge outdoors.Shutterstock

"One of the best things about walking is how flexible it is," says Dr. Miche. She suggests breaking up your walking sessions into smaller chunks if you’re short on time. "Even 10-minute walks throughout the day can add up to significant health benefits."

She also recommends making walking a part of your daily routine. "Walk to the store, take the stairs, or enjoy a walk after dinner. These small changes make a big difference over time."

RELATED:Woman Lost 72 Pounds in 6 Months with Semaglutide, "I’m Ready to Date Again!"

Hack 7: Try Outdoor Walks for Extra Perks

beautiful young girl walking in forest in running clothes standing on logShutterstock

"Both options are great," Dr. Miche says. "Walking outdoors offers fresh air and natural scenery, which can boost your mood. On the other hand, a treadmill provides a controlled environment where you can adjust speed and incline."

She encourages choosing whichever option you enjoy more. "The key is consistency. If you like what you’re doing, you’re more likely to stick with it."

Hack 8: Pair Walking With Other Healthy Habits

Underwater,Reflection,Silhouette,Of,A,Girl,Walking,On,The,SeashoreShutterstock

"Walking is even more effective when combined with other healthy behaviors," Dr. Miche points out. She suggests pairing your walks with a balanced diet and good sleep hygiene. "These habits work together to amplify your results."

She also emphasizes the importance of hydration. "Staying hydrated supports your energy levels and helps your body function at its best during exercise."

Hack 9: Track Your Walking Progress

Smart watch woman using smartwatch touching button and touchscreen on active sports activity or morning jogging during beach sunrise or sunset. Closeup of hands and wrist with smart watch screen.Shutterstock

"Tracking your steps, distance, or time can be incredibly motivating," says Dr. Miche. She recommends using a pedometer, smartphone app, or fitness tracker to monitor your activity.

"Seeing your progress over time reinforces your efforts and helps you stay consistent," she explains. "Set achievable goals and celebrate small milestones along the way."

RELATED:10 Protein Tricks for Burning Fat You’ll Love, From a Nutritionist

Hack 10: Stay Consistent With Your Routine

Beauty young girl outdoors enjoying natureShutterstock

In addition to weight loss, walking offers numerous health benefits. It’s simple, accessible, and doesn’t require special equipment or gym memberships. "Walking is also gentle on your joints and easy to incorporate into your day," Dr. Miche points out. Whether you’re walking in a park, on a treadmill, or around your neighborhood, it’s a sustainable form of exercise for most people.

"The key is consistency," she says. "With regular effort, walking can help you lose fat, improve your health, and enhance your fitness." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Losing weight often feels like a daunting task. You’ve probably wondered, can something as simple as walking really make a difference? According to Dr. Miche, a research scientist with a PhD who specializes in weight loss, health, and fitness, the answer is a resounding yes.


Dr. Miche dives deep into the science to uncover the facts about walking for weight loss and fat burning. In this article, she shares 10 expert-backed hacks to help you burn more fat while walking. Read on to find out how small adjustments to your routine could help you achieve your fitness goals.

Hack 1: Walk Consistently to Lose Weight

Many wonder if walking, without any other lifestyle changes, can truly result in weight loss. Dr. Miche analyzed a meta-analysis involving over 1,100 participants who added walking to their daily routines. The participants walked four times a week for 40 minutes per session over 35 weeks.

"The results were impressive," explains Dr. Miche in her video. "On average, participants lost two pounds and reduced their body fat percentage by one point. This was achieved without any dietary changes." Even more remarkable, the control group, who did not walk, gained weight over the same period. "Not only does walking prevent age-related weight gain, but it also results in a net weight loss of about five pounds compared to those who don’t walk," she adds.

The study also found other benefits of walking, including a reduction in blood pressure and improved cardiovascular fitness. “This means walking isn’t just good for weight loss; it’s great for your overall health,” Dr. Miche notes.

Hack 2: Choose Walking Over Running for Fat Burn

Full length of happy female athlete in sportswear smiling and looking away while walking on paved sidewalk with bottle in hands on streetShutterstock

To see how walking stacks up against other exercises, researchers compared it to running and biking. Participants engaged in 30-minute sessions three times a week over 20 weeks, with intensity levels matched as closely as possible.

"Surprisingly, the walking group lost just as much weight as the running group and more than the biking group," says Dr. Miche. "In terms of body fat percentage, walking led to a reduction of three points, more than double what running or biking achieved."

Dr. Miche explains that this phenomenon is due to the intensity level. "Lower-intensity activities like walking tend to burn a higher percentage of fat compared to higher-intensity exercises like running," she elaborates. "It’s the perfect example of how consistent, moderate activity can deliver impressive results."

RELATED:CDC Warns of Norovirus Outbreak Across the US as "Stomach Bug" Cases Rise

Hack 3: Walk at the Right Intensity

Happy smiling asian woman jogging in park. Healthy young female runner doing workout outdoors, running on streets.Shutterstock

If you want to optimize your walking routine, Dr. Miche highlights an essential tip from a study on fat oxidation. "The sweet spot for fat burning occurs at about 60% of your maximum heart rate," she says. To estimate this, subtract your age from 220 and aim for 60% of that number during your walks.

For those who prefer not to calculate, Dr. Miche provides a simple guideline: "The study found that men achieved peak fat burning at an average walking speed of 3.4 miles per hour, while women’s optimal speed was about 3 miles per hour."

Hack 4: Walk Regularly for Long-Term Benefits

Running Women walking in CountryShutterstock

"Walking isn’t just a short-term fix," notes Dr. Miche. "Over time, it helps you maintain your weight and prevent many chronic conditions." She highlights studies showing that regular walking reduces the risk of heart disease, diabetes, and even depression.

"Even small changes add up," Dr. Miche adds. "By walking consistently, you’re setting yourself up for a healthier future, one step at a time."

Hack 5: Curb Your Appetite With Walking

young fitness woman hiker legs at forest trailShutterstock

An often-overlooked benefit of walking is its impact on appetite regulation. "Walking can help moderate your hunger hormones," says Dr. Miche. "Unlike intense workouts that sometimes increase appetite, walking often has a neutral or even suppressive effect on hunger."

This means you’re less likely to overeat after a walking session. "It’s another reason walking is such a sustainable weight-loss tool," she explains.

Hack 6: Fit Walking Into Your Busy Schedule

Happy athlete and her African American friend drinking water and communicating while walking over the bridge outdoors.Shutterstock

"One of the best things about walking is how flexible it is," says Dr. Miche. She suggests breaking up your walking sessions into smaller chunks if you’re short on time. "Even 10-minute walks throughout the day can add up to significant health benefits."

She also recommends making walking a part of your daily routine. "Walk to the store, take the stairs, or enjoy a walk after dinner. These small changes make a big difference over time."

RELATED:Woman Lost 72 Pounds in 6 Months with Semaglutide, "I’m Ready to Date Again!"

Hack 7: Try Outdoor Walks for Extra Perks

beautiful young girl walking in forest in running clothes standing on logShutterstock

"Both options are great," Dr. Miche says. "Walking outdoors offers fresh air and natural scenery, which can boost your mood. On the other hand, a treadmill provides a controlled environment where you can adjust speed and incline."

She encourages choosing whichever option you enjoy more. "The key is consistency. If you like what you’re doing, you’re more likely to stick with it."

Hack 8: Pair Walking With Other Healthy Habits

Underwater,Reflection,Silhouette,Of,A,Girl,Walking,On,The,SeashoreShutterstock

"Walking is even more effective when combined with other healthy behaviors," Dr. Miche points out. She suggests pairing your walks with a balanced diet and good sleep hygiene. "These habits work together to amplify your results."

She also emphasizes the importance of hydration. "Staying hydrated supports your energy levels and helps your body function at its best during exercise."

Hack 9: Track Your Walking Progress

Smart watch woman using smartwatch touching button and touchscreen on active sports activity or morning jogging during beach sunrise or sunset. Closeup of hands and wrist with smart watch screen.Shutterstock

"Tracking your steps, distance, or time can be incredibly motivating," says Dr. Miche. She recommends using a pedometer, smartphone app, or fitness tracker to monitor your activity.

"Seeing your progress over time reinforces your efforts and helps you stay consistent," she explains. "Set achievable goals and celebrate small milestones along the way."

RELATED:10 Protein Tricks for Burning Fat You’ll Love, From a Nutritionist

Hack 10: Stay Consistent With Your Routine

Beauty young girl outdoors enjoying natureShutterstock

In addition to weight loss, walking offers numerous health benefits. It’s simple, accessible, and doesn’t require special equipment or gym memberships. "Walking is also gentle on your joints and easy to incorporate into your day," Dr. Miche points out. Whether you’re walking in a park, on a treadmill, or around your neighborhood, it’s a sustainable form of exercise for most people.

"The key is consistency," she says. "With regular effort, walking can help you lose fat, improve your health, and enhance your fitness." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Steve Garrett Dynamic Running Fitness
Copyright Dynamic Running Fitness/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

We all know walking is good for us, but timing can make all the difference when it comes to fat loss. Steve Garrett from Dynamic Running Fitness, a seasoned running coach, reveals that certain times of day can significantly boost your walking workout's fat-burning potential. Drawing from his extensive experience in fitness training, he shares the science behind why these specific walking times can help maximize your results.

Early Morning Walk Before Breakfast

While getting out of bed for an early morning walk might not sound appealing, Steve explains why it's worth the effort: "When you're asleep, you're in what's called a naturally fasted state." During this time, your body has already processed your last meal and is primed for fat burning. The key is keeping it gentle – Steve recommends a 10-30 minute easy walk before breakfast.

Why Morning Walks Work Better Than Post-Breakfast

"If you get out of bed and then have breakfast," Steve warns, "what's actually going to happen then is you're going to up your blood sugar and that's going to release insulin which is going to effectively block any fat burning." By walking before breakfast, you maintain your body's natural fat-burning state. "If you keep the walk nice and gentle, nice and relaxed, it's going to rely mainly on fat stores," he emphasizes.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Hourly Walks During Your Workday

For office workers, Steve identifies a crucial opportunity for fat burning through movement breaks. "As we sit for extended periods of time, the body is going to start switching off," he explains. His solution? A five-minute walk every hour. While it might seem minimal, these short walks add up significantly over the day.

The Office Chair Problem

"When you're in a nice, comfortable office chair," Steve points out, "your skeleton, your muscles are all saying, well, I don't need to be supporting my frame anymore. I'll let the chair do it." This leads to muscle disengagement and poor posture. "It's very difficult to walk with bad posture," he notes, "but it's very easy to sit with bad posture."

Making the Most of Lunchtime Walks

Steve recommends extending your midday movement: "If you can get out for a 15, 20 or even 30 minute walk after you've had something to eat, all the better, because that's going to help not only increase the step count and more noticeable calorie burn, but also it's going to help get the insulin back under control."

Post-Dinner Evening Walk

The final crucial walking time comes after your evening meal. "For most people, your evening meal is the biggest meal of the day," Steve points out. "It may be the most calorie laden meal of the day if you've been a little bit indulgent." This timing is particularly effective because your blood sugar will be elevated from your largest meal.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

The Evening Walk-Sleep Connection

An evening walk helps prepare your body for optimal fat burning during sleep. "Going out for a good 30 minutes, if you can get an hour's walk in, then you're going to really help control, bring that blood sugar down, keep that insulin under control and get the body back closer into its fasted state for when you go to bed, which is when the fat burn is going to happen."

Digestive Benefits of Evening Walk

"After a big meal, I'm sure we've all from time to time felt that little bit full, that little bit bloated," Steve acknowledges. "As you walk, the movement, the motion of the body is just helping things... keeping everything regular. Your digestion is going to improve."

Stress Management and Mental Well-being

Evening walks serve another crucial purpose. "Walking outside in fresh air has been proven to help bring stress levels down," Steve shares. "That's going to improve your mental well-being. You may have had a stressful day at work." This stress reduction is crucial since stress can trigger cortisol release, which may interfere with fat loss.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Setting Up for Better Sleep

"A good night's sleep," Steve emphasizes, "is one of the best ways to burn fat, a body in a nice, relaxed state, low stress, good quality sleep. It's going to really aid any kind of fat loss." By timing your evening walk properly, "you're going to set yourself up for a good night's sleep."

Getting Started With Timed Walks

Start by incorporating just one of these walking times into your daily routine. Choose whatever feels most manageable – whether that's morning walks, brief hourly walks, or evening strolls. The key is consistency rather than perfection. As Steve suggests, consider using an app to track your progress and maintain motivation.

Don’t forget that walking intensity matters too. For optimal fat burning, keep your walks at a comfortable pace where you can easily hold a conversation. As Steve emphasizes, maintaining a gentle, relaxed pace, especially during morning walks, helps ensure your body primarily uses fat for fuel. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Rick Bhullar rickbhullarfitness
Copyright rickbhullarfitness/Instagram

Struggling to find time for exercise between work and family commitments? You're not alone. As someone who's helped thousands transform their bodies from home, I've seen this challenge repeatedly. That's where Rick Bhullar's expertise comes in. With over 650K YouTube subscribers following his low-impact walking workouts, Rick has revolutionized how people approach fitness at home. His signature walking with weights method helps you burn fat while keeping your joints completely safe. Here's his proven 10-minute workout that combines walking with strength training for maximum results.

Getting Started With the Right Weight

"For today's workout, I'm using a couple of 2kg dumbbells, but you can use whatever you want," Rick shares in his post, making the workout accessible for all fitness levels. He emphasizes proper form from the start: "What I like to have on my dumbbells, I take my thumbs over the top here... Let's get these arms active, let's get that calorie burn going."

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Making Every Step Count

Maximizing calorie burn requires proper movement tracking. "If you do want your step tracker to track your steps, it's important to keep movement in these arms," Rick explains. "Step trackers track movement and if we're here [with static arms], they ain't going to track anything."

Core Activation for Better Results

The workout integrates core engagement throughout each movement. "Think about squeezing down and squeezing your abs. It's not a snap movement, it's a squeeze," Rick instructs. This deliberate engagement helps activate more muscle groups during the walking movements.

Time-Efficient Fat Burning

"We're doing each movement for 30 seconds," Rick notes, explaining why this workout is so effective in just 10 minutes. "This is a perfect workout to add in between your other workouts," he adds, making it ideal for busy schedules.

Maximizing Muscle Engagement

Small adjustments make a significant difference in fat burning. "These little nuances when you're working out will make a huge difference," Rick emphasizes. He demonstrates how extending arms further from the body during movements increases core activation and calorie burn.

RELATED:3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Building Endurance and Strength

The workout naturally progresses to challenge your muscles. "You might feel your grip start to get a little bit weaker as this workout goes on... That's normal," Rick explains, adding that "The best way to build them up is to work through that grip strength."

Dynamic Movement Combinations

"Using these dumbbells in these dynamic movements improves our balance, stability, strength... and to get the heart rate up," Rick explains. This combination of cardio and strength training maximizes the fat-burning potential of each movement.

Proper Form for Maximum Results

Throughout the session, Rick emphasizes maintaining correct posture: "Keep your back nice and straight, head in alignment." This attention to form ensures you're targeting the right muscle groups while protecting your joints.

RELATED: How Long Your Walking Workout Should Be To Shrink Belly Fat

The Complete Weight Loss Package

Rick stresses the importance of a holistic approach: "If you do want to tone up, you're going to lose a bit of weight. Make sure your nutrition is aligned with these workouts." This combination of proper nutrition and consistent exercise is key to achieving lasting results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Michaela_Dr_Miche10
Scientists Find The Perfect Walking Speed That “Melts Body Fat”
Copyright Miche, PhD/YouTube
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Most of us know walking is good for our health, but few realize it might actually be better for fat loss than high-intensity exercises. Michaela, known to her followers as Dr. Miche, is a research scientist with a PhD who specializes in analyzing weight loss studies. "By day, I conduct and publish studies of my own, whereas by night I share the results of other people's studies to help you reach your weight loss, fitness, health, and nutrition goals," she explains in her post.

The research shows not only that walking works for fat loss, but that there's a specific speed that optimizes your results. Let's dive into what science tells us about walking for fat loss.

The science confirms: Walking works without dieting

When Dr. Miche analyzed a meta-analysis including over 1,100 participants, the evidence was compelling. "On average, people lost two pounds or one percentage point of body fat," she reports, describing participants who walked just four times a week for 40 minutes per session over 35 weeks. What's remarkable is that no dietary changes were made—the only intervention was adding walking.

Even more telling, participants who didn't add walking actually gained weight. "Not only did adding walking to people's routines prevent the weight gain that most people have happened to them over time as they age, but adding walking also caused weight loss on top of that," Dr. Miche notes.

Walking outperforms running for fat burning

Morning jog. Beautiful sporty woman in sportswear and earphones looking at her watch, checking the result while running in a green park on a sunny summer day​Why Walking Works Best for You After 50Shutterstock

In a surprising research finding, walking might actually be more effective for fat loss than running or biking. Dr. Miche describes a study where participants were randomly assigned to running, walking, or biking groups, with each group exercising for 30 minutes, three times weekly for 20 weeks.

"The walking group lost three body fat percentage points, so more than twice as much as the running and biking groups," she explains, despite all groups exercising for the same duration and frequency. The running and biking groups only lost about 1.2 percentage points of body fat each.

Why does lower intensity burn more fat

Healthy lifestyle - woman walking in city parkShutterstock

The key to walking's effectiveness lies in exercise intensity. "As the intensity is lower in an exercise, you actually burn more fat compared to carbs, whereas when you do a very high intensity exercise, you burn more carbs compared to fat," Dr. Miche explains.

Though researchers tried to match intensity across exercise types, walking naturally remained at a lower intensity than running or biking. This lower intensity creates the perfect environment for your body to tap into fat stores rather than burning primarily carbohydrates.

The exact speed that maximizes fat burning

Woman exercise walking in the park listening to music with headphone​She Recommends Three 10-Minute Walks Per DayShutterstock

Research shows there's an optimal pace for maximum fat oxidation. "The maximum level of fat oxidation happens at about 60 percent of your maximum heart rate," says Dr. Miche, referencing studies on optimal fat burning during exercise.

For those who prefer specific numbers, Dr. Miche translates this into practical advice: "For men, the average best rate of walking was 3.4 miles per hour, whereas for women it was about three miles per hour to maximize fat burning." This moderate pace—a brisk walk but not a power walk—hits the sweet spot for fat metabolism.

Walking delivers bonus health benefits

Young sportswoman brisk walking outdoors, urban style.

Shutterstock

Beyond fat loss, regular walking significantly improves overall health. "Just adding 40 minutes of walking four times a week lowered blood pressure by 1 to 1.5 points for both systolic and diastolic blood pressure," Dr. Miche points out.

The same amount of walking also "raised VO2 max by three, which is a measure of cardiovascular fitness," she adds. These health improvements occur independently of weight loss, making walking valuable even for those not focused on changing their body composition.

How to implement your walking routine

Indian mother and daughter running at park

Shutterstock

The most effective walking routine, according to the research Dr. Miche analyzed, involves walking four times weekly for about 40 minutes per session. In the study comparing exercises, participants walked at approximately 3.75 miles per hour, which Dr. Miche describes as "a pretty brisk walk."

For best results, aim to walk at around 60% of your maximum heart rate, which you can calculate by subtracting your age from 220 and multiplying by 0.6. Or simply pace yourself at 3-3.4 mph, depending on your gender, to hit the fat-burning sweet spot.

Make walking a sustainable habit

close up of walker climbing over rocks. Walking shoes, trainers.

Shutterstock

The brilliance of walking for fat loss is its accessibility and sustainability. Unlike intense exercise programs that might lead to burnout, walking can easily become a permanent part of your lifestyle. Dr. Miche acknowledges this practical aspect, noting walking is "not only for weight loss, but also because it's just amazing for your health, and it's nice to get outside."Consistency matters more than intensity—those regular walks at moderate pace are precisely what produced results in the studies. By maintaining a regular walking routine at the optimal pace, you're setting yourself up for both short-term fat loss and long-term health benefits. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Finding time for effective exercise can feel overwhelming. But according to nutrition coachThomas DeLauer, the simplest form of movement – walking – could be your key to fat loss. With over 3.68 million YouTube subscribers and years of experience coaching professional athletes, DeLauer reveals how small changes in your walking routine can lead to significant fat loss results. Here's what science says about optimizing your daily walks.


The Science Behind Walking and Fat Loss

Walking at 50-60% of your maximum oxygen consumption (VO2 max) triggers beta oxidation, where your body preferentially burns fat, explains DeLauer. "At lower intensities, like walking, our bodies preferentially use fats unless there's something standing in the way," he states. A study in the Journal of Exercise, Nutrition and Biochemistry demonstrated that walking three days per week for 12 weeks significantly reduced BMI, subcutaneous fat, and visceral fat in obese subjects.

Why Walking on an Empty Stomach Works

Research from the International Journal of Obesity revealed compelling evidence about meal timing and fat oxidation. "What they found is that when breakfast was consumed, the level of carb oxidation was very high prior to exercise, during exercise, and after the walk," DeLauer says in his post. In contrast, "The group that didn't have breakfast had higher levels of circulating non-esterified fatty acids prior to exercise, meaning they were already utilizing fats before they even started exercising."

RELATED:She Completely Transformed Her Body in 1 Year by Doing These 6 Things

Understanding Your Body's Fat-Burning Process

DeLauer uses a practical analogy: "Think of it like a sink with a garbage disposal. Your body has to burn through all that stuff in the sink before it can start burning the water and have the water flow through the drain." This explains why timing matters for fat loss. "You're going to have to burn through all of that before you ever get to a point where you're burning fat."

The Right Time to Walk After Meals

While immediate post-meal walks help with blood sugar control, they're not optimal for fat burning. "Going for a walk right after breakfast is tremendous for what is called glycemic control," DeLauer explains. "That means it's going to suck up the glucose from that breakfast and it's going to prevent the glucose from spiking."

The Perfect Window for Fat Loss

"If you wait for that food to break down a little bit and then go for a walk, when the food is already digested... you're going to liberate more of those fats," DeLauer advises. Wait 2-3 hours after meals when possible. "You're going to have lower levels of insulin, and you're going to be able to, therefore, oxidize more fat because insulin isn't preventing lipolysis."

Making Walking Work for Your Schedule

While fasted morning walks are ideal, they're not realistic for everyone. "Not everyone can just get up in the morning and go for a fasted walk," DeLauer acknowledges. The key is finding the sweet spot between meals when your body is primed for fat oxidation.

RELATED:She Lost 21 Pounds by Doing These 3 Simple Things

Protect Your Muscle While Losing Fat

Walking offers a unique advantage for preserving muscle mass. "We know that walking is really good. It's low impact. We know that it spares muscle because it's not high energy and it's very low demand," DeLauer points out.

The Heart Health Bonus

Walking delivers powerful cardiovascular benefits alongside fat loss. Research shows that 30 minutes of walking five days a week can reduce coronary heart disease risk by 19%. Studies indicate it helps lower blood pressure, reduce stroke risk, and improve overall cardiovascular health.

Better Blood Sugar Control

Regular walking creates meaningful metabolic improvements beyond fat loss. Meta-analyses show significant decreases in glycated hemoglobin (A1c) and improvements in insulin sensitivity, supporting better blood sugar control and enhanced fat burning.

RELATED:10 Rules Help Petite Women Drop 15 Pounds in 90 Days

Mental Clarity Benefits

Strategic walking reduces stress and depression scores while promoting relaxation. This mental health boost complements the physical benefits, making it easier to stick to your fat loss goals.

Creating Sustainable Results

"Timing your walks when you are the most hungry or in between your meals" creates optimal conditions for fat burning, DeLauer says. Combined with walking's low-impact nature, this approach helps you maintain consistency - the key to long-term success. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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20 Things to Avoid While on Ozempic
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Sophie van Oostenbrugg gainsbybrains
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.