10 Reasons to Start Walking for Easy Weight Loss

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        10 Reasons to Start Walking for Easy Weight Loss
    Here is why you should add it to your routine. 
By Leah GrothMay 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Christopher Roback

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By Leah GrothMay 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
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When you think of weight loss workouts, strength training, HIIT, and spin classes might be the first fitness options that come to mind. However, you might be surprised to know that many experts recommend walking as the ideal workout to help you lose weight easily. Here are 10 reasons why walking should be on your radar if you are trying to lose weight.
It’s a Realistic Workout
Shutterstock
While there are lots of exercises that can help you lose weight fast, David Chesworth, ACSM-Certified Personal Trainer and Program Director at Hilton Head Health, points out that walking has an edge over them. “Those who incorporate physical activity during the weight loss phase are set up for great success once transitioning into the maintenance phase. And walking is one of the most realistic activities that most people can get started with,” he says.
It Can Help Regulate Your Hormones After You Eat
Shutterstock/NDAB Creativity
Walking after you eat can also help you regulate hormones after a meal, says Chesworth. “A thermal walk is a leisurely walk within 10 to 20 minutes post meal,” he explains. These types of walks reduce blood sugar after a meal, and “the higher your blood sugar, the more insulin the body tends to release,” he says.
“Insulin is a hormone that tells your body to store blood sugar in the body. It is also an anabolic hormone, which means it directs the body to build up instead of break down. In healthy levels, this is a great thing as it keeps our blood sugar in check and prevents the body from losing weight to an unhealthy state. With unhealthy levels of increased insulin, the body can start to become insulin resistant, which means your body needs to release more insulin to get the same effect.”
If you are trying to lose weight, releasing too much/too often of a hormone that tells the body to build up and gain weight would make that a tougher endeavor. “Thermal Walks are a great natural way to mitigate blood sugar and, therefore, insulin,” he concludes.
It’s a Great “Keystone Habit” to Adopt
Shutterstock
Walking is also a simple “keystone habit” to adopt, says Chesworth, citing the phrase coined by Charles Duhigg in his book, The Power of Habit. “A keystone habit is a behavior that influences other behaviors. Incorporating walking into your day is a great keystone habit that most people can realistically accomplish,” he points out.
“In my 12 years working at Hilton Head Health, it has been very rare that I see someone feeling worse after a leisurely walk than they felt beforehand. On the contrary, typically, I see increased mood, energy, and motivation. Being energized, in a good mood, and feeling connected to your goals are all powerful ingredients that increase your chances of making more decisions that also align with your goals. When tackling something as potentially overwhelming as a weight loss goal, the more habits you collect that are simple and make you feel better, the more likely you are to stick with it for the long run.”
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
It Burns Calories
Shutterstock
Quite simply, walking burns calories. “Most people view burning calories during activity as the most important factor for weight loss, but in reality, it is the least important – unless you make sure you are in a caloric deficit," Chesworth says.
“The calories saved from eating wiser far outweigh the calories burned from exercise. When it comes to burning calories, physical activity should be viewed as a supplement, not the main driver. So, in the context of walking, truly, the calories burned are only a bonus. It is the shiny wrapping paper that often distracts from the true gift that walking brings for weight loss. Additionally, when I share how many calories they burn from walking, I find most people are left feeling unimpressed, which is why I stress that the calories burned are only a bonus! Of course, the actual number varies from person to person, but on average, 1 mile of walking burns roughly 100 calories. And on average, 2,000 steps is roughly 1 mile, and on average, it takes 15 to 25 minutes to walk a mile,” Chesworth adds.
It’s Great for Heart Health
Shutterstock
Erin Beck, NASM CPT and Director of Training and Experience at STRIDE Fitness adds that walking is great for heart health. “It aids in maintaining a healthy weight and enhances cardiovascular and pulmonary fitness, crucial for lowering the risk of serious health issues like heart disease, diabetes, and stroke,” she says.
RELATED:15 Things You Need to Stop Doing if You Want to Lose Belly Fat for Summer
It Helps Alleviate Stress
Shutterstock
It is also a great stress buster. “Walking also serves as an effective method to alleviate stress and boost mood,” she continues. And, the less stress you are experiencing, the more likely you are to eat healthy food, according to science.
It Keeps Your Body Limber for Other Workouts
Shutterstock
“Prolonged sitting can result in tight hip flexors, setting off a chain reaction of issues like low back pain and a less active lifestyle. This sedentary pattern affects both the body and takes a toll on mental health, increasing the likelihood of depression, stress, and anxiety. Regular walking helps keep hip flexors limber, reduces the risk of various health conditions, and uplifts mood,” says Beck.
It Is a Social Workout
Shutterstock
Walking also “fosters connections with friends who share the activity.” And, if you have a workout buddy, it can be a great motivating incentive, making you more likely to actually do it on a regular basis.
You Can Burn More Calories by Upping Your Speed
Shutterstock
Walking can be adapted to your health goals. Want to burn more calories fast? “The speed of your walk is what will ultimately impact your cardiovascular health. Choosing your speed should align with your individual goals and comfort level,” says Beck. Typically, a speed of 2 to 4 mph is regarded as a normal walking pace on a treadmill. If you want to crank up the intensity, you can burn more calories.
RELATED:50 Habits That Can Put You at Risk of a Heart Attack
You Can Build Muscle by Adding Incline
Shutterstock
You can also burn more fat and build muscle by adding incline. Whether you opt to walk up a hill or up the incline on your treadmill, adding resistance will build muscle, which will help you burn more calories in the long-term due to thermic effect.
cardiosustainable weight losslose weight fastwalkinghiitweight loss

        
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Fitness & Workouts
        10 Reasons to Start Walking for Easy Weight Loss
    

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By Leah GrothMay 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
When you think of weight loss workouts, strength training, HIIT, and spin classes might be the first fitness options that come to mind. However, you might be surprised to know that many experts recommend walking as the ideal workout to help you lose weight easily. Here are 10 reasons why walking should be on your radar if you are trying to lose weight.
It’s a Realistic Workout
Shutterstock
While there are lots of exercises that can help you lose weight fast, David Chesworth, ACSM-Certified Personal Trainer and Program Director at Hilton Head Health, points out that walking has an edge over them. “Those who incorporate physical activity during the weight loss phase are set up for great success once transitioning into the maintenance phase. And walking is one of the most realistic activities that most people can get started with,” he says.
It Can Help Regulate Your Hormones After You Eat
Shutterstock/NDAB Creativity
Walking after you eat can also help you regulate hormones after a meal, says Chesworth. “A thermal walk is a leisurely walk within 10 to 20 minutes post meal,” he explains. These types of walks reduce blood sugar after a meal, and “the higher your blood sugar, the more insulin the body tends to release,” he says.
“Insulin is a hormone that tells your body to store blood sugar in the body. It is also an anabolic hormone, which means it directs the body to build up instead of break down. In healthy levels, this is a great thing as it keeps our blood sugar in check and prevents the body from losing weight to an unhealthy state. With unhealthy levels of increased insulin, the body can start to become insulin resistant, which means your body needs to release more insulin to get the same effect.”
If you are trying to lose weight, releasing too much/too often of a hormone that tells the body to build up and gain weight would make that a tougher endeavor. “Thermal Walks are a great natural way to mitigate blood sugar and, therefore, insulin,” he concludes.
It’s a Great “Keystone Habit” to Adopt
Shutterstock
Walking is also a simple “keystone habit” to adopt, says Chesworth, citing the phrase coined by Charles Duhigg in his book, The Power of Habit. “A keystone habit is a behavior that influences other behaviors. Incorporating walking into your day is a great keystone habit that most people can realistically accomplish,” he points out.
“In my 12 years working at Hilton Head Health, it has been very rare that I see someone feeling worse after a leisurely walk than they felt beforehand. On the contrary, typically, I see increased mood, energy, and motivation. Being energized, in a good mood, and feeling connected to your goals are all powerful ingredients that increase your chances of making more decisions that also align with your goals. When tackling something as potentially overwhelming as a weight loss goal, the more habits you collect that are simple and make you feel better, the more likely you are to stick with it for the long run.”
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
It Burns Calories
Shutterstock
Quite simply, walking burns calories. “Most people view burning calories during activity as the most important factor for weight loss, but in reality, it is the least important – unless you make sure you are in a caloric deficit," Chesworth says.
“The calories saved from eating wiser far outweigh the calories burned from exercise. When it comes to burning calories, physical activity should be viewed as a supplement, not the main driver. So, in the context of walking, truly, the calories burned are only a bonus. It is the shiny wrapping paper that often distracts from the true gift that walking brings for weight loss. Additionally, when I share how many calories they burn from walking, I find most people are left feeling unimpressed, which is why I stress that the calories burned are only a bonus! Of course, the actual number varies from person to person, but on average, 1 mile of walking burns roughly 100 calories. And on average, 2,000 steps is roughly 1 mile, and on average, it takes 15 to 25 minutes to walk a mile,” Chesworth adds.
It’s Great for Heart Health
Shutterstock
Erin Beck, NASM CPT and Director of Training and Experience at STRIDE Fitness adds that walking is great for heart health. “It aids in maintaining a healthy weight and enhances cardiovascular and pulmonary fitness, crucial for lowering the risk of serious health issues like heart disease, diabetes, and stroke,” she says.
RELATED:15 Things You Need to Stop Doing if You Want to Lose Belly Fat for Summer
It Helps Alleviate Stress
Shutterstock
It is also a great stress buster. “Walking also serves as an effective method to alleviate stress and boost mood,” she continues. And, the less stress you are experiencing, the more likely you are to eat healthy food, according to science.
It Keeps Your Body Limber for Other Workouts
Shutterstock
“Prolonged sitting can result in tight hip flexors, setting off a chain reaction of issues like low back pain and a less active lifestyle. This sedentary pattern affects both the body and takes a toll on mental health, increasing the likelihood of depression, stress, and anxiety. Regular walking helps keep hip flexors limber, reduces the risk of various health conditions, and uplifts mood,” says Beck.
It Is a Social Workout
Shutterstock
Walking also “fosters connections with friends who share the activity.” And, if you have a workout buddy, it can be a great motivating incentive, making you more likely to actually do it on a regular basis.
You Can Burn More Calories by Upping Your Speed
Shutterstock
Walking can be adapted to your health goals. Want to burn more calories fast? “The speed of your walk is what will ultimately impact your cardiovascular health. Choosing your speed should align with your individual goals and comfort level,” says Beck. Typically, a speed of 2 to 4 mph is regarded as a normal walking pace on a treadmill. If you want to crank up the intensity, you can burn more calories.
RELATED:50 Habits That Can Put You at Risk of a Heart Attack
You Can Build Muscle by Adding Incline
Shutterstock
You can also burn more fat and build muscle by adding incline. Whether you opt to walk up a hill or up the incline on your treadmill, adding resistance will build muscle, which will help you burn more calories in the long-term due to thermic effect.

        
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        10 Unexpected Ways Walking Helps You Lose Weight
    

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By Leah GrothMay 21, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
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
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Do you want to lose weight but aren’t ready to hit the gym or sign up for a workout class? Walking is a great exercise that can help you lose weight easily and doesn’t require a fancy gym membership, equipment, or anything more than a pair of sneakers. Here are ten reasons walking helps you lose weight easily.
It Doesn’t Increase Your Cortisol Levels
@thecloviscultureReplying to @Dr. Shanté | Life Coach #walking #walkingforweightloss #cardioworkout #cardioforfatloss #fatloss #weightlosscoach
Justin Nault, a Nutritional Therapist, says that “walking is the very best exercise for fat loss” in a viral video. “Hands down, it's better than running or CrossFit or anything high intensity that increases your cortisol levels.”
It’s Better for Weight Loss than Lifting, He Claims
Shutterstock
He also points out that lifting weights is great for building muscle but not necessarily burning fat. “ For most people, it doesn't matter much for fat loss because even a lot of extra muscle doesn't increase your daily burn by much per day, and you really do the math. Plus, if you're weightlifting and not eating enough, which is most of you, you're just stripping your own muscle tissue and actually slowing your metabolism over time,” he says.
It Can Help You Reduce Belly Fat
Shutterstock
Walking is an aerobic exercise, making it a great way to reduce belly fat. One study found that women with obesity who walked for 50–70 minutes three times per week for 12 weeks experienced a reduction in waist circumference and body fat.
RELATED:2/2/2 Method to Shed Fat for Summer
It Can Reduce Stress
Shutterstock
Any kind of exercise is a mood booster and can decrease stress. One study found that walking just 10 minutes is a mood-booster. And, if you are feeling happy, you are less likely to stress eat or grab unhealthy food options.
You Can Burn 300-400 Calories with 10,000 Steps
Shutterstock
Alexandra (@alexx.fitt) lost 50 pounds with the help of walking. She maintains that adding “10k steps a day” was “life-changing.” One reason is that you can burn “an extra 300-400 calories a day without spending hours on the stair master,” she says.
You Can Do It Anytime, Anywhere
Shutterstock
Because all you need is a pair of sneakers, walking is one of the easiest workouts on the planet. “Walking can be done anywhere. You don’t have to get fancy gym clothes. You can literally walk in your PJs,” says Alexandra.
You Are Less Likely to Give Up Doing It
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Science has found that people are more likely to exercise if they enjoy it. And, if an exercise is too physically demanding, someone is less likely to want to do it. Because walking is moderate-intensity, you are less likely to give up doing it.
RELATED:I Lost 23 Pounds and Here are 15 Truths You Need to Know to Get Fit
It Can Improve Your Overall Health
Shutterstock
Walking can improve your overall health, which also impacts your ability to lose weight. The Mayo Clinic explains that it can help prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes. It can also help improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, improve your mood, cognition, memory and sleep, improve your balance and coordination, strengthen your immune system, and reduce stress and tension.
It Is Easy to Fit Into Your Schedule
Shutterstock
You don’t have to make a huge commitment to walk. In fact, you can adapt your walking workout to the time and energy you have. You can take several short walks throughout the day, or, if you have more time, one long walk.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
You Can Also Modify It for Your Goals and Abilities
Shutterstock
No matter your age, fitness abilities, or goals, walking can be modified. If you want to burn fat and build muscle, you can walk on an incline. Or, if you want a great cardio workout, you can try interval training.
💪🔥Body Booster: Feeling lazy or just want a more relaxing workout? Take a leisurely stroll. Whatever you do, as long as you are walking and hitting your step goals, you can lose weight.
Fitness & Workouts
        The Simple Best Exercise to Lose Weight, by Fitness Trainer
    
alexx.fitt/TikTok
By Leah GrothApr 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
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 Caloriesalexx.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 Anythingalexx.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 AppetiteShutterstock
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”Shutterstock
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 Weightsalexxandra.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 BenefitsShutterstock
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 LossShutterstock
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.
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Nutrition & Diet
        I’m a Fat Loss Coach and This Is the Cardio Trick I Used to Lose 20 Pounds in 3 Months Without Running
    
Copyright fitbymahtab/Instagram
By Leah GrothSep 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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Do you want to lose weight fast without running? Mahtab Ekay is a fat loss coach and social media influencer who lost 20 pounds in 3 months. In a recent Instagram post, she revealed her hack for losing weight fast, which doesn’t involve pounding the pavement. “The cardio trick I used to lose 20 pounds in 3 months without running,” she writes across the Instagram Reel.
You Need to Be in a Calorie Deficit
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“I know you want to hear about some secret workout routine. But the truth is, there’s NO special cardio that will ‘cause’ weight loss,” she writes in the post. “If you’re serious about losing weight, start with the one thing that’s key to success: being in a calorie deficit.”
In Fact, 80 Percent of Weight Loss Comes From Nutrition, She Says
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Mahtab maintains that diet is the leading factor in weight loss success. “80% of weight loss comes from nutrition. The best thing you can do for the other 20%, in addition to strength training, is walking,” she explains.
Walking Burns 100 Calories in 30 Minutes
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“Walking can burn approximately 100 calories in 30 minutes at a moderate pace. By walking consistently, these calories add up over time, contributing to your overall calorie deficit,” she points out. “And that’s exactly what helped me lose 20 pounds in less than three months.”
She recommends keeping track of your steps. “First, check your average daily steps in your phone’s health app. This is your starting point,” she says.
Increase Your Weekly Steps
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Then, progress toward a step goal. “Gradually increase your average weekly steps. If you’re currently taking 5,000 steps daily, aim to add 1,000 steps in the next week,” she says.
And, continue. “Keep increasing by 1,000 steps each week until you consistently hit 8,000-12,000 steps per day,” she recommends.
RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds
How to Increase Your Daily Steps
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She also offers “some easy, quick ways to increase your daily steps.”
Take the Stairs: Skip the elevator or escalator for an easy way to add more steps.
Park Further Away: Choose a parking spot farther from your destination to get extra steps in.
Walk During Breaks: Use your breaks to take short walks and boost your step count.
Walk and Talk: Pace around while talking on the phone to stay active.
Use the Restroom on Another Floor: Opt for a restroom on a different floor for added steps.
Set a Step Goal Reminder: Use a fitness tracker or app to remind you to move.
Walk During TV Time: Walk in place or do laps during your favorite shows.
Take a Post-Meal Walk: Walk around the neighborhood after meals to aid digestion and add steps.
Use a Standing Desk: Stand and move more frequently throughout the day.
Other Benefits of Cardio
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“Cardio has many benefits for heart health, overall fitness, and mental well-being. If you enjoy it or are doing it for those reasons, go for it! You just don’t need it to lose your first 10-20lbs,” she concludes.
There Are Lots of Benefits to Walking
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Going for a daily walk can be a game changer for your overall health. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.
RELATED:Perfect Your Posture in 100 Seconds With This Simple “Titanic” Exercise
Science Has Found a Link Between 10,000 Steps a Day and Weight Loss
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Research supports walking for weight loss. According to a 2018 study published in the journal Obesity walking 10,000 steps a day results in weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        Scientists Find The Perfect Walking Speed That “Melts Body Fat”
    
Copyright Miche, PhD/YouTube
By Christopher RobackDec 28, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
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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.
When it comes to losing body fat, most people think they need to run for hours or spend endless time at the gym. But groundbreaking research has uncovered something simpler: there's a specific walking speed that maximizes fat burning, and it's changing how we think about weight loss.
Meet Michaela (Dr. Miche), PhD, a research scientist who analyzes cutting-edge studies on weight loss, nutrition, and fitness. "When confronted with these kinds of debates, I go straight to the science and try to get the best answer based on the highest quality research," she explains. Her recent analysis of walking studies has revealed fascinating insights about how this simple activity could be the key to sustainable fat loss.
Why Walking Beats Running for Fat LossIn a groundbreaking 20-week study comparing different exercises, walking proved superior for fat loss. "The walking group lost three body fat percentage points, while running and biking groups only lost 1.2 points," Dr. Miche reports in her post. This occurred despite all groups exercising for the same duration—30 minutes, three times weekly.
The Science Behind Fat-Burning SpeedsShutterstock
Why does walking outperform more intense exercises? "As the intensity is lower in an exercise, you actually burn more fat compared to carbs," Dr. Miche explains. "Whereas when you do a very high intensity exercise, you burn more carbs compared to fat." This makes walking particularly effective for fat loss, despite—or rather, because of—its lower intensity.
The Perfect Speed for Maximum Fat BurnShutterstock
The research uncovered specific speeds that optimize fat burning. "For men, the sweet spot is typically walking at 3.4 miles per hour, while women reach optimal fat burning at around 3 miles per hour," Dr. Miche reveals. This pace aligns with what scientists found to be the ideal heart rate for fat oxidation—about 60% of your maximum heart rate.
Proof It Works: The Numbers Don't LieShutterstock
A comprehensive meta-analysis of over 1,100 participants confirmed walking's effectiveness. "People who walked just 40 minutes, four times weekly for 35 weeks, lost two pounds and decreased their body fat by one percentage point—without making any dietary changes," Dr. Miche explains. Even more impressive, she notes that while walkers lost weight, non-walkers gained a few pounds, creating a net difference of about five pounds between groups.
RELATED:5 Protein Mistakes You're Making That Stop Weight Loss, Expert Says
Why Body Fat Matters More Than WeightShutterstock
Dr. Miche emphasizes an important distinction: "When most people say they want to lose weight, what they really mean is that they want to lose fat and lower their body fat percentage." She explains that "the aesthetic benefits and health benefits of weight loss pretty much all come from lowering your body fat percentage," noting how many people "end up looking a lot better and getting a lot healthier while staying at the same weight because they lose fat and gain muscle."
The Ideal Walking Schedule for BeginnersShutterstock
Based on the research, Dr. Miche recommends starting with the proven formula: "The meta-analysis found that on average these studies had people walk four times a week for 40 minutes per session." This moderate commitment led to significant results while remaining achievable for most people.
Hidden Benefits Beyond Fat LossShutterstock
Walking at the optimal speed doesn't just target fat—it transforms your health. "Just adding 40 minutes of walking four times a week lowered blood pressure by one to 1.5 points for both systolic and diastolic blood pressure," Dr. Miche notes. Additionally, "people increase their fitness substantially, raised VO2 max by three, which is a measure of cardiovascular fitness."
RELATED:Woman Drops 35 Pounds After Finding 5 Surprising Cortisol-Lowering Habits
How Walking Prevents Age-Related Weight GainShutterstock
One of walking's hidden benefits is its role in preventing natural weight gain. "Not only did adding walking to people's routines prevent the weight gain that most people have happen to them over time as they age," Dr. Miche points out, "but adding walking also caused weight loss on top of that prevention of weight gain."
Your 7-Day Walking ChallengeShutterstock
Ready to start? Dr. Miche recommends focusing on hitting the optimal speed rather than distance: "It's not only useful for weight loss but also because it's just amazing for your health and it's nice to get outside." Start with 40-minute sessions at your target speed (3.4 mph for men, 3.0 mph for women), aiming for four sessions in your first week.
The science is clear: walking at the right speed is a powerful tool for fat loss and overall health. Whether you're starting a new fitness journey or looking to optimize your current routine, adjusting your walking speed could be the simple, effective strategy you've been searching for. The best part? You can start today, right now, with nothing more than a pair of comfortable shoes and a focus on maintaining that perfect, fat-burning pace. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Nutrition & Diet
        Over 50? Here’s How Much Protein You Need to Rebuild Lost Muscle
    

        I Lost 110 Pounds by Walking, Here Is What Really Matters
    

        Thomas DeLauer/YouTube
    
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓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.
After 50, your body loses 1-2% of muscle mass yearly – a condition that slows metabolism and decreases strength. Thomas DeLauer, nutrition coach to professional athletes with 3.68 million YouTube subscribers, reveals the specific protein amount that can rebuild this lost muscle. His research cuts through conflicting advice to provide a precise formula that works specifically for older adults. Learn exactly how much protein you need and when to consume it to maintain strength and mobility for years to come.

            
                Your Body Loses Muscle Faster Than You Realize
            
            
        Your body undergoes significant changes as you age, particularly when it comes to muscle maintenance. "After 40, you lose about 1-2% of your muscle mass per year," DeLauer explains in his post. This condition, called sarcopenia, creates an imbalance between muscle growth signals and breakdown signals in your body. As DeLauer points out, the forces that signal muscle breakdown increase while your body's ability to build muscle diminishes, creating a challenging situation that requires deliberate nutritional strategies to overcome.

            
                Why Your Muscles Stop Responding to Protein
            
            
        
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A post shared by Thomas DeLauer (@thomasdelauer)
Your body's muscle-building capacity changes with age due to several biological factors. DeLauer explains that there's a reduction in satellite cells, which are essential for muscle repair after exercise. "Satellite cells hover above existing muscle cells, and when we break down a muscle, these cells fuse to it and allow rebuilding," says DeLauer. Additionally, your muscles experience increased protein degradation rates and slower ATP generation, making it harder to maintain strength and muscle mass without intervention.

            
                The Hidden Absorption Problem After 50
            
            
        
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Age affects how efficiently your body processes protein from your meals. According to DeLauer, research published in PLOS One revealed fascinating differences between young and older adults. "Once protein was actually absorbed, muscle protein synthesis was the same between older people and younger people," says DeLauer. However, older adults showed a 16% lower muscle protein synthesis rate after eating, indicating that while your muscles can still build effectively, getting the protein there becomes more challenging as you age.

            
                The Magic Number: 1.6 Grams Per Kilogram
            
            
        
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The research points to a specific protein requirement for rebuilding muscle after 50. "You want to be consuming about 1.6 grams of protein per kilogram of body weight over the course of the day," DeLauer advises. This translates to approximately 0.8-1 gram of protein per pound of body weight daily. For a 200-pound person, that means aiming for about 200 grams of protein spread throughout the day, which is substantially higher than what many adults over 50 typically consume.

            
                Why Meal Timing Changes Everything
            
            
        
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Spreading your protein intake evenly throughout the day yields better results than consuming the same amount unevenly. "Newer research suggests that if you're over 50, consuming 40 grams of protein with each meal yielded much better protein synthesis results than eating it unevenly," says DeLauer. This consistent approach helps maintain metabolic flexibility and keeps your muscles consistently supplied with the building blocks they need for maintenance and growth.

            
                The Exercise Secret That Maximizes Protein Uptake
            
            
        
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Exercise dramatically improves your body's ability to use protein effectively. DeLauer emphasizes that "once protein is in the system and actually doing its job, muscle protein synthesis is pretty much the same when you're older than it was when you're younger." Resistance training, even at light intensity, enhances insulin sensitivity for protein to enter your muscles. This combination of proper protein intake and consistent exercise explains why some individuals in their 60s and 70s maintain impressive muscle mass.

            
                How Your Protein Needs Increase By Decade
            
            
        
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Your protein requirements should increase progressively as you age. "Each decade that you get older from 40, 50, 60, you should probably be increasing the amount of protein you consume by another quarter to half a gram of protein per pound of body weight," DeLauer recommends. This progressive increase helps counteract the natural decline in protein absorption and utilization that comes with aging, ensuring your muscles receive adequate nutrition despite physiological changes.

            
                Why Higher Protein Won't Harm Your Health
            
            
        
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Many people worry about potential health consequences of increased protein intake. DeLauer addresses this concern directly: "You might be wondering, is this hard on my kidneys? Is this hard on the body? Not really if you're hydrated and you're getting enough fiber." He emphasizes that muscle breakdown is far more detrimental to overall health than a properly implemented higher-protein diet. Prioritizing sufficient protein intake allows you to maintain muscle mass and continue living an active, healthy life regardless of age. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        Walking and 5 Other Habits That Transformed Her Body After Losing 45 Pounds
    

        I Lost 45 Pounds by Stopping These 5 Surprisingly Bad Habits
    

        Love Sweat Fitness/Facebook
    
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓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 doesn't always mean achieving the toned, defined body you've been working toward. After shedding 45 pounds, Katie Dunlop found herself smaller but still "soft and squishy" – not seeing the muscle definition in her arms, legs, and belly that she wanted. Through consistent effort and strategic habits, she transformed her physique beyond just losing fat. These six daily non-negotiables took Katie from simply being smaller to having a lean, toned appearance – and they could help you see similar results.

            
                Walk 10,000 Steps Every Day
            
            
        Walking might seem too simple to be effective, but Katie insists it's a game-changer for leaning out. "Getting in as many steps as you possibly can is going to be the ultimate hack as you're trying to lean out and get more tone," Katie shares in her post. She aims for 10,000-12,000 steps daily, which increases NEAT (non-exercise activity thermogenesis) - the calories you burn just existing in daily life. "When I don't get my steps in, I feel way more bloated, I feel like it's a lot harder for me to burn fat and lose fat on my body," Katie reveals. Walking also improves digestion, which helps reduce bloating and puffiness.

            
                Prioritize High-Protein, Nutrient-Dense Foods
            
            
        
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A post shared by KATIE DUNLOP (@lovesweatfitness)
Protein is essential for achieving that toned look. "Protein becomes even more important to make sure you're able to maintain and add muscle mass," Katie explains. She recommends aiming for 20-30 grams of protein per meal (about a palm-sized chicken breast), totaling at least 100 grams daily. "More lean muscle means more fat burning, calorie burning, even at rest," she points out. Katie also suggests front-loading protein earlier in the day to ensure you meet your targets and to help with energy for workouts and recovery.

            
                Strength Train At Least 3 Times Weekly
            
            
        
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Cardio helps burn fat, but strength training gives you that coveted toned look. "If you're looking for more of that toned look, not just like lean, not just not puffy and soft, you need to be strength training three times a week, at least," Katie emphasizes. She compares cardio to renting a house (paying in while you're doing it) versus strength training as an investment property that continues paying off even at rest. "What happened when I started strength training three times a week? My body tightened up, I started losing fat faster, and I actually got that toned look start to like pop through," Katie reveals.

            
                Take The Right Supplements
            
            
        
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While whole foods should be your primary nutrition source, strategic supplements can enhance your results. "Even with a great diet, we need the right supplements to help us building muscle, burn fat more efficiently, have better energy and balance out our hormones," Katie explains. Her five essential recommendations include: protein powder (20+ grams per serving), omega-3 fatty acids (supports fat metabolism and reduces inflammation), creatine (5 grams daily for energy and recovery), L-glutamine (for muscle recovery and gut health), and electrolytes (without added sugar).

            
                Prioritize Deep Sleep and Recovery
            
            
        
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A post shared by KATIE DUNLOP (@lovesweatfitness)
You can do everything else right, but without adequate sleep, your results will suffer. "If you're not sleeping at least seven hours a night, your body's going to hold on to more fat, you're going to have increases in cortisol levels, your stress levels are going to be higher, you're going to crave more junk food," Katie warns. Quality sleep is non-negotiable for recovery, muscle building, and fat burning. "That sleep is one of the most important things for our recovery, for our body to be able to build the muscles, in our body to burn fat, we need that time," she insists.

            
                Stay Consistent Without Extreme Dieting
            
            
        
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A post shared by KATIE DUNLOP (@lovesweatfitness)
Understanding your macronutrient needs without obsessive tracking creates sustainable results. "One of the biggest mistakes people make is going too hard, too extreme, too fast," Katie cautions. She recommends avoiding "cheat days" which can be mentally detrimental and counterproductive. "What happens when you're able to do that is you start to lose the weight a bit more effortlessly because you're not stressed about all these things, your body's actually using that food for fuel and you're able to recover, lose fat and feel really good," Katie shares.

            
                Focus on Compound Exercises and Progressive Overload
            
            
        
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A post shared by KATIE DUNLOP (@lovesweatfitness)
When it comes to strength training, not all approaches are equally effective. "Most important thing when you're strength training besides the amount of days you're doing is to make sure you're doing compound exercises, but also really focusing on progressive overload," Katie emphasizes. Compound exercises work multiple muscle groups simultaneously, giving you more bang for your buck. Progressive overload means continually challenging yourself. "It's the idea that every time you go and do something, whether it's a squat, bicep curl, whatever, every time you do that you're trying to go harder and do more," Katie explains. This consistent challenge forces your muscles to adapt and grow.

            
                Balance Your Macros Without Obsessive Tracking
            
            
        
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While protein is crucial, paying attention to your overall macronutrient balance creates optimal results. "Having an idea of how much protein you need, and how much carbs you need, what fats you need to actually get results is really important," Katie advises. However, she stresses that this doesn't mean obsessively counting every calorie or macro. Instead, focus on understanding your body's needs without going to extremes. "So that doesn't mean you have to track them crazy," she reassures. Katie recommends following a structured meal plan initially to learn what balanced nutrition looks like for your body and goals.

            
                Create Accountability Through Community
            
            
        
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A post shared by KATIE DUNLOP (@lovesweatfitness)
Transformation happens faster with support. "Commit today. Let's commit to each other. We're in this together. Let's hold each other accountable," Katie encourages. She believes strongly in the power of community to maintain motivation and consistency. Finding workout buddies, online groups, or even just sharing your goals with others creates a support system that keeps you showing up even on tough days. Katie suggests connecting with others on the same journey: "If you see anyone else who is doing the same thing as you, comment on their comment as well so we can all connect and really be that support system." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        This Fitness Trainer's 5 Tricks Melt 12 Pounds of Fat in Just 3 Months
    

        Shutterstock
    
By Christopher RobackApr 17, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓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 have tried crash diets or intense workout plans only to give up weeks later. Ellen Thompson, a certified personal trainer with over 15 years in the fitness industry, understands this struggle. As Area Personal Training Manager at Blink Fitness, she's helped hundreds of clients achieve sustainable weight loss through simple, consistent habits. Read on to discover the practical strategies that actually work in the real world.

            
                Set Realistic Expectations
            
            
        ​Not Being Obsessed with Fast ResultsShutterstockWeight loss doesn't happen overnight, and that's perfectly normal. "The main challenge I see people facing is unrealistic expectations," says Thompson. Most people give up because they don't see dramatic results within days. Sustainable weight loss takes time, and understanding this from the start sets you up for success. Thompson emphasizes that consistency with both training and nutrition will eventually yield results, but patience is essential. Remember that gradual changes are more likely to become permanent parts of your lifestyle.

            
                Balance Cardio With Strength Training
            
            
        ShutterstockHitting the treadmill isn't enough if you want lasting results. "Another challenge I see is people only focusing on cardio and neglecting weights," Thompson points out. While cardiovascular exercise burns calories during your workout, strength training builds muscle that increases your metabolism all day long. Thompson recommends incorporating some form of resistance training into your routine at least twice weekly. This doesn't necessarily mean heavy weightlifting—bodyweight exercises, resistance bands, or even household items can provide enough resistance to preserve and build muscle.

            
                Choose Small Habits Over Dramatic Changes
            
            
        ShutterstockYou don't need to overhaul your entire life to lose weight. "Small habits are easier to stick with! They are realistic!" Thompson explains. Rather than attempting to follow a perfect diet or intense exercise regimen, focus on adding simple, sustainable changes to your routine. Thompson suggests starting with basic adjustments like drinking more water or taking short daily walks. These small shifts require minimal effort but compound over time to create significant results, making them much more likely to become permanent parts of your lifestyle.

            
                Prioritize Protein With Every Meal
            
            
        ​Best: Tofu, Tempeh, & QuinoaShutterstockOne simple change can dramatically impact your weight loss journey. "Eat a palm-sized portion of protein with every meal—breakfast, lunch, and dinner—yes, breakfast too!" says Thompson. Protein keeps you feeling full longer, which naturally reduces snacking and overeating. Thompson recommends options like lentils, beans, tofu, eggs, or protein powder to satisfy this requirement. For busy days, keep protein bars or pre-made shakes on hand to ensure you never miss this crucial nutritional element. Just be mindful of added sugars in packaged protein products.

            
                Take A Post-Meal Walk
            
            
        ShutterstockMovement doesn't require a gym membership or special equipment. "Do a ten-minute walk after lunch or dinner," Thompson advises. This brief activity improves digestion, helps balance blood sugar levels, and increases your daily calorie burn. Thompson suggests making these walks enjoyable by taking phone calls, listening to podcasts, or simply using the time to decompress from your day. The key is consistency—even on busy days, ten minutes is short enough to fit into most schedules but long enough to provide real benefits.

            
                Hydrate Before Eating
            
            
        ShutterstockThis simple trick helps distinguish between hunger and thirst. "Drink a full glass of water 10-15 minutes before you eat," Thompson recommends. Our bodies often confuse thirst signals with hunger, leading to unnecessary calorie consumption. By hydrating before meals and snacks, you'll naturally eat less while staying properly hydrated. Thompson suggests keeping a water bottle with you throughout the day as a visual reminder. If you dislike plain water, try adding slices of fruit or herbs for natural flavor without calories.

            
                Fill Half Your Plate With Vegetables
            
            
        ​2. Prioritize Protein and VegetablesShutterstockCreate a simple visual guide for portion control. "At lunch and dinner, fill half your plate with non-starchy vegetables before adding other foods," says Thompson. This strategy automatically controls calories while ensuring you get crucial nutrients and fiber. Thompson emphasizes that convenience is key—frozen vegetables and pre-packaged salads are perfectly acceptable options. The fiber in vegetables helps you feel satisfied with fewer calories, making this perhaps the simplest yet most effective strategy for natural portion control.

            
                Establish a Kitchen "Closing Time"
            
            
        ​Why Should You Make Them?ShutterstockEvening snacking often sabotages weight loss efforts. "Pick a time to 'close' your kitchen—meaning no more snacking for the night," Thompson suggests. Late-night eating frequently stems from boredom or habit rather than genuine hunger. Thompson recommends setting a reasonable cutoff time, such as 8:00 PM, and sticking to it consistently. However, she adds an important caveat: "If you are actually hungry, plan a snack before closing time." This approach respects your body's needs while preventing mindless grazing.

            
                What to Expect: The First Weeks
            
            
        ShutterstockYour efforts will show results sooner than you might think. "Within 1-2 weeks you can expect to lose 2-4 pounds," Thompson says. Beyond the scale, you'll likely notice improved digestion and growing awareness of your body's true hunger signals. Thompson explains that energy levels typically begin improving during this initial period as well. These early wins, while modest, provide crucial motivation to continue with your new habits.

            
                What to Expect: The First Months
            
            
        I’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds ShutterstockConsistency pays off with visible changes. "Within 2-3 months you can expect to lose 4-12+ pounds," says Thompson. Your clothes will fit differently, your endurance will improve, and you'll have established a sustainable routine. Thompson notes that by this point, many of these initially challenging habits will have become second nature. The compound effect of small, consistent changes becomes increasingly apparent, reinforcing your commitment to maintaining these simple but effective strategies. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
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