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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.

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

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

Michaela_Dr_Miche15

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.

More For You

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
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.

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.

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.

FACT CHECKED BY Christopher Roback
Fact-Checked

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We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

You don’t need a fancy gym, personal trainer, or several hours a day to get into the best shape of your life. According to one expert, losing weight requires just a pair of sneakers. Online fitness trainer and coach Alexandra (@alexx.fitt) has amassed a following on TikTok and Instagram by sharing videos about how she lost 50 pounds by making a few simple tweaks to her life. In a recent Instagram video, she reveals the simple exercise that is responsible for her transformation: Walking. “10k steps a day is life-changing here’s how,” she writes in the caption.


You Can Burn a Lot of Extra Calories

alexxandra_fitt2alexx.fitt/TikTok

“I weigh around 150lbs so walking 10k steps burns an extra 300-400 calories a day without spending hours on the stair master,” says Alexandra.

It Can Be Done Anywhere, Wearing Anything

alexxandra_fitt3alexx.fitt/TikTok

You also don’t need to spend a lot on clothing or equipment. “Walking can be done anywhere you don’t have to get fancy gym clothes you can literally walk in your pjs,” she adds.

RELATED: 5 Foods to Melt Your Belly Fat Away=

It Helps Regulate Appetite

Female hands tying shoelace on running shoes before practice. Woman athlete preparing for jogging outdoors. Runner getting ready for training. Sport active lifestyle concept. Close-upShutterstock

Walking is also good for appetite regulation, according to Alexandra. “Walking is not an extremely difficult exercise and it can help regulate your appetite hormones and reduce feelings of hunger,” she says.

It Uses “Fat as Fuel”

woman walking towards unknown placesShutterstock

Walking also uses “fat as fuel,” she says. “Since walking is low impact your body will tap into your fat storage instead of ‘eating up’ your muscles.”

Walking Plus Healthy Eating Habits Helped Her Lose Weights

Alexandra_alexx.fitt11alexxandra.fitt/Instagram

“When I lost 40lbs, the ONLY exercise I did was walk,” says Alexandra. “Gyms were shut down, so it’s all I could do. Along with cleaning up my eating habits walking is the main exercise that helped me lose weight fast!”

RELATED: 19 Arm-Toning Workouts for Women Looking to Achieve Sculpted Shoulders and Biceps

Brisk Walking Boasts Many Other Health Benefits

Abstract image of people in motion with blurred backgroundShutterstock

According to JAMA Internal Medicine, walking at a brisk pace for about 30 minutes a day offers lots of healthy benefits, including a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

Related: This Is Exactly How to Lose Body Fat This Year

And, Walking 10K Steps a Day Has Been Linked to Weight Loss

Active woman using smartwatchShutterstock

Also, a 2018 study published in the journal Obesity found that walking 10,000 steps a day is great for weight loss and weight management.

💪🔥Body Booster: Set a goal to walk 10,000 steps a day for a week. At the end of the week assess how your body looks and feels.

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.

Are you doing everything you think you should do to lose weight but aren’t achieving the desired results? It might be time to look at your habits. Vimal Rajput is a fitness trainer whose mission is to “help people become the fittest version of themselves physically and mentally,” she writes in her Instagram bio. In a new social media post, she explains she “lost weight so much faster” when she stopped doing these a few things and incorporated other habits into her routine.

She Didn’t Make Drastic Changes

The first thing she didn’t do was make drastic changes. “I didn’t cut out my favourite foods, neglect my social life or drastically slash calories,” she writes.

She Did Give Herself Time to Lose Weight

Something she did do was be patient with herself. “I gave myself plenty of time (6 months) to lose the weight because I wanted to maintain myself,” she says.

She Didn’t View Weight Loss As a Quick Fix

She also had a realistic mindset, looking at her weight loss as long-term rather than something that would happen overnight. “I didn’t view this as a quick fix I viewed it as a lifestyle change.”

She Did Get Into a Calorie Deficit

She also considered the numbers, prioritizing a calorie deficit essential for weight loss. “I maintained a reasonable deficit, which made the process simple and easy,” she says.

She Didn’t Go to Extremes with Exercise

And, while she knows it’s essential to move, she didn’t go to extremes with exercise. “I didn’t go excessive cardio or obsess over hitting 10k steps a day,” she says. “I really wanted to hit those 10k steps to give myself a little boost in the right direction and to encourage myself to get outside but I had a really demanding desk job that didn’t lend well to getting outside.”

She Took the Stress Out

She also tried to stay calm and relaxed, not putting too much pressure on herself. “I took the stress out of that piece which helped the process,” she writes. “And guess what? I still made progress!” She added: “Cutting out stress where possible also aids in weight loss, and way too many of us focus on things that don’t actually matter in the big picture.”

She Didn’t Focus on the Scale

She also tried not to measure success by her weight. “I didn’t focus on the numbers on the scale and focus more so on how I fit in my clothes and looked in the mirror,” she said. “I used the scale as one piece of data but what mattered most to me was how I felt physically and emotionally.” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Dr Tony Hampton
I'm an Obesity Doctor and These 6 Natural Methods Match Ozempic's Benefits
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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 wake up feeling tired, only to struggle with cravings and low energy all day? Your morning routine might be sabotaging your weight loss efforts. Dr. Tony Hampton, a board-certified Family and Obesity Medicine specialist, reveals five science-backed morning habits that can transform your metabolism and help you finally achieve sustainable fat loss. Read on to discover simple changes that could revolutionize your weight loss journey.

1. Hydrate the Right Way

The very first thing you should do when waking up isn't checking your phone or grabbing coffee – it's hydrating your body. "After six to eight hours without fluid, dehydration slows your metabolism, increases hunger hormones, and makes your body cling to fat instead of burning it," Dr. Hampton explains in his post.

Morning dehydration can significantly impact your metabolism. "When you wake up, your body is in a dehydrated state after hours without water," Dr. Hampton points out. This state of dehydration directly affects your body's ability to burn fat efficiently.

But it's not just about drinking plain water. Dr. Hampton recommends adding a pinch of high-quality sea salt or electrolytes to replenish minerals lost overnight and support adrenal function. "If you really want to supercharge fat burning, add a squeeze of lemon for a natural liver detox or a splash of apple cider vinegar to support insulin sensitivity," he suggests.

The benefits of this strategic hydration are immediate. "Within minutes, your metabolism wakes up, digestion improves, and you're less likely to experience cravings and energy crashes later in the day," says Dr. Hampton. He also emphasizes the accessibility of this habit: "What's cool about water is that it's simple, powerful, and completely free."

2. Get Natural Light in Your Eyes

Sunny,Beautiful,Picture,Of,Young,Cheerful,Girl,Holding,Hands,Up, happy, celebrate , morning, sun, sunshine, sunflower, sunset, sunrise8 Morning Habits That Target Stubborn Belly Fat While Boosting EnergyShutterstock

Within the first 30 minutes of waking up, try to expose your eyes to natural sunlight. "Your metabolism is directly tied to your circadian rhythm, the body's internal clock that regulates hormones like cortisol, insulin, and leptin," says Dr. Hampton.

This often-overlooked habit has tremendous impact on fat loss. Dr. Hampton notes, "When your eyes detect natural light, your brain gets a signal to lower melatonin and increase wakefulness hormones, which helps regulate blood sugar, reduce cravings, and optimize energy."

The morning light exposure does more than just wake you up. "It tells your body that it's time to be active, making you more likely to burn fat efficiently throughout the day," Dr. Hampton explains. The time commitment is minimal for significant benefits.

"Even just five to 10 minutes of morning sunlight without sunglasses can improve your metabolic rate, increase focus, and help you sleep better at night, which is critical for fat loss," he advises. For those with limited access to morning sunlight, Dr. Hampton offers an alternative: "If you live in a place where morning sun isn't always available, or you're an early riser like me, using a bright light therapy lamp for a few minutes can have similar benefits. Just make sure that the light has at least 10,000 lux."

3. Front-Load Your Protein

Greek yogurt granola and berry mix.Shutterstock

The Breakfast Mistake Most People Make

One of the biggest morning mistakes is starting your day with carbohydrate-heavy foods. "One of the biggest mistakes people make is starting their day with a carbohydrate heavy meal like grits, oatmeal, cereal, or toast," Dr. Hampton warns. The consequences are immediate and counterproductive to weight loss goals.

"All of that starch, starch, starch will raise your sugar, sugar, sugar. This blood sugar spike causes an insulin surge and leads to mid-morning hunger and, unfortunately, fat storage," explains Dr. Hampton. This pattern sets you up for a day of cravings and energy crashes.

The Protein Solution

Dr. Hampton has a clear alternative: "If you want to lose weight, you need to front load your protein." This simple shift in your breakfast approach can dramatically change your body's fat-burning potential.

"Protein first thing in the morning is the most effective way to control appetite, increase muscle protein synthesis, and trigger thermogenesis, meaning your body burns more calories just digesting it," Dr. Hampton explains. The amount matters, too.

"In my clinic, I recommend my patients get at least 30 grams of protein within the first 90 minutes of waking up," he shares. Getting this much protein doesn't have to be complicated. "This can come from eggs, sausage, bacon, or even a high-fat, low-sugar Greek yogurt with nuts may do the trick for some of you guys," suggests Dr. Hampton.

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

How Protein Changes Your Day

The benefits of a protein-rich breakfast extend well beyond the morning. "It stabilizes blood sugar, reduces cravings, and makes you naturally eat fewer calories throughout the day," Dr. Hampton points out. There's also a significant mental benefit.

"Protein increases dopamine levels, helping you feel more focused and motivated, critical to sticking to your weight loss plan," he adds. For those who have struggled with inconsistent results, Dr. Hampton offers encouragement: "If you've been struggling with hunger, fatigue, or constant snacking, this one change could be the key to finally seeing results."

4. Move Before You Eat

Happy young woman enjoying delicious granola with greek yogurt for breakfastShutterstock

Getting some movement before your first meal can significantly boost fat loss. "Fasted movement forces your body to tap into stored fat for energy instead of relying on glucose," says Dr. Hampton. The good news is that this doesn't require a strenuous workout regimen.

"I'm not saying you need to do an intense workout first thing in the morning, but even just a 10 to 15 minute walk, some light stretching, or body weight exercises can make a huge difference," Dr. Hampton reassures. The science behind this approach is compelling.

The Science of Fasted Movement

Dr. Hampton explains the metabolic mechanism at work: "This works because movement in a fasted state increases fat oxidation, the process where your body breaks down fats like triglycerides into smaller molecules like free fatty acids, which can then be used as energy by the body, primarily occurring within the mitochondria of your cells."

This process aligns with your body's natural preferences. "Did you know that your body prefers burning fat as fuel? That's right. Your body prefers burning fat as fuel," Dr. Hampton emphasizes. Beyond immediate fat burning, there are longer-term metabolic benefits.

"Fat oxidation also improves insulin sensitivity, making your metabolism more efficient for the rest of the day," he explains. This creates a positive cycle that supports continued weight loss.

Options for Different Schedules

Dr. Hampton acknowledges that everyone's morning routine and fitness level differ. For those with more time, he suggests: "For those of you who have time in the morning, adding in resistance training or short bursts of high intensity movement like jumping jacks, pushups, or squats can further amplify the fat burning effect."

Even for those with minimal time, there's still a way to benefit. "If you're someone who can't workout in the morning, at least aim to walk five to 10 minutes before breakfast," advises Dr. Hampton. He emphasizes the long-term impact of this simple habit: "The difference it makes in long-term fat loss is incredible."

5. Control Your First Dopamine Hit

Mindfulness,Woman,Breathing,Fresh,Air,happy​Taking Action Against Hidden SugarsShutterstock

The final morning habit focuses on protecting your brain chemistry. "If you can't control your first dopamine hit of the day, you set yourself up for cravings, low energy, and decision fatigue later on," Dr. Hampton cautions.

The Modern Morning Trap

Most people begin their day with activities that create unhealthy dopamine patterns. "Most people start their day by scrolling their phone, checking emails, or consuming highly stimulating content," Dr. Hampton observes. The consequences extend well beyond just the morning hours.

"The problem? This floods the brain with dopamine first thing in the morning, making it harder to resist junk food, emotional eating, and even binge watching TV later on," he explains. This neurological pattern creates a day of struggle against cravings and poor choices.

Building Dopamine Resilience

Instead of starting with high-dopamine activities, Dr. Hampton recommends alternatives that set you up for success. "Instead, you want to start your morning with something that naturally regulates dopamine, like writing in your journal, meditation, reading, or even just sitting in silence with your coffee," he suggests.

These calmer activities have profound benefits for your weight loss journey. "By doing this, you build resilience to cravings, improve focus, and make it easier to stick to your fat loss goals," Dr. Hampton explains. The impact of this mental preparation extends throughout your entire day.

"Think of it this way. If you can win the first hour of your day, you can win the next 23," Dr. Hampton affirms. This approach to dopamine management creates a foundation for better decisions all day long.

6. Start Small for Big Results

Sports woman drinking bottle of water.​HydrateShutterstock

Creating new habits doesn't happen overnight, and Dr. Hampton encourages a gradual approach. "Imagine how different your body would feel if, starting tomorrow morning, you hydrated strategically, got natural light in your eyes, prioritized protein, moved before eating, and controlled your dopamine," he suggests.

The key is to start with manageable changes. "You don't need extreme things to make a big change. You just need to change your habits, one morning at a time," Dr. Hampton advises. This approach prevents the overwhelm that leads many people to abandon their weight loss efforts.

Dr. Hampton recommends beginning with just one habit: "Pick one of these habits and start tomorrow." This incremental approach makes lasting change much more achievable than trying to overhaul your entire routine at once.

7. Working With Your Body, Not Against It

Happy woman in bright dress in rapeseed field. Nature, vacation, relax and lifestyle. Summer landscape.

Shutterstock

The fundamental principle behind these morning habits is cooperation with your body's natural processes. "The more we understand how to work with our bodies instead of against it, the easier fat loss becomes," Dr. Hampton explains.

This perspective shift—from fighting your body to supporting its natural functions—makes weight loss more sustainable. Rather than extreme diets or punishing workout regimens, these habits enhance your body's inherent fat-burning capabilities.

By implementing these science-backed morning routines, you're creating the optimal conditions for your metabolism to function at its best. As Dr. Hampton says, "You just need to change your habits, one morning at a time," and these small, consistent changes can lead to remarkable transformations in your health and appearance.

Sarah Dussault sarahfit
Copyright sarahfit/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.

Do you want to experience a major glow-up this year? Start incorporating some healthy habits now. Sarah Dussault is a fitness and nutrition coach who helps “women 40+ transform how they look & feel,” she writes in her Instagram bio. In a new post, she reveals seven habits that will help you transform your body and mind. “If I wanted to feel like a smokeshow after 40 in 2025,” she writes. “Here’s what I’d do in order of importance.”

Have Confidence

“First, to feel like a smoke show you need to have confidence. Confidence isn’t about perfection; it’s about owning who you are, flaws and all. When you feel good physically and mentally, your confidence will naturally shine through,” she writes.

Strength Training

to improve your body image “start strength training,” she continues. “Studies have shown that following a strength program boosts self confidence. So if you’re still just doing cardio, this is your memo to start adding in strength! I recommend 3-4x a week.”

Wear Flattering Clothes

Next, “wear clothes that are flattering,” she suggests. “I love to follow creators who share my body type and style. If you are still waiting for your old faves to fit again, it’s time to invest in some new clothes. I also recommend going into a store like Evereve where they help you pick out clothes that actually fit and look good on your body type.”

Prioritize Self-Care by Sleeping

Her next suggestion? Prioritize self-care “especially when it comes to sleep,” she says. “Getting 7-8 hours of sleep is so important for hormone regulation (hello, leptin and ghrelin staying in check to avoid overeating), energy and motivation, reduced stress and improved metabolism.”

Eat Enough Protein

Amp up your protein intake. “Eat 30-40g of protein at every single meal. This helps preserve your muscle, build new muscle, promote satiety, support bone health and balancing blood sugar levels,” she writes.

Get Your Steps in

Tie up your walking shoes and “aim to get 7500-10,000 steps every day,” she writes. “This helps with weight management, bone health, MOOD and improving sleep.”

Track Macros

Finally, “track macros at least 1x/wk,” she suggests. “This is because most of my new clients aren’t eating enough! This allows you to see visually and feel how much food you need for optimization based on your goals. I help my new clients figure out their target macronutrients based on their diet history.”

Remember, You Are Worthy!

Her final message? “You deserve to feel like a smokeshow in 2025. You are worthy of feeling confident in your skin,” she writes.