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10 Reasons Walking Burns More Fat Than Running, “Your Body Actually Prefers It”

Discover the surprising science behind why gentle movement beats intense cardio.

Christopher Roback
By Christopher RobackJan 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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Viking_Ingunn14
Copyright vikingingunn/Instagram
Christopher Roback
By Christopher RobackJan 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Fitness & Workouts

Have you been forcing yourself to run, believing it's the fastest path to weight loss? You might be surprised to learn that your morning jog could be working against your body's natural fat-burning mechanisms. This revelation comes from an unexpected source: a physicist turned weight loss expert.

Meet Viking Ingunn, a physicist turned nutrition expert who brings a unique analytical approach to weight loss. With a background in Physics and Mathematics, complemented by her Certificate in Nutrition Science from Stanford, Ingunn applies scientific rigor to unlock the secrets of sustainable weight loss. Through extensive research and personal transformation, she's discovered that effective weight loss often comes from unexpected places – like choosing walking over running. Here are her evidence-based findings that might transform how you think about exercise.

The Calorie Compensation Effect

"Your body may actually compensate for a lot of the calories you burn when running by burning fewer calories on other tasks," Ingunn explains in her post. She points to research showing that up to 49% of calories burned during intense exercise can be offset by the body's compensatory mechanisms. "This means you're likely burning way fewer extra calories than you think."

The Time vs. Intensity Truth

Using the compendium of physical activities, Ingunn breaks down the math: "A 170-pound person jogging for 30 minutes burns about 269 calories. The same person walking for an hour burns exactly the same amount." The key difference? "Walking is something you can do consistently without dreading it."

The Metabolism Protection Factor

"Physical activity only accounts for 20-30% of your daily calorie burn," Ingunn reveals. More importantly, she notes that running can actually decrease muscle mass over time: "Just look at marathon runners. They have very little muscle mass compared to how much they actually exercise." Walking, on the other hand, helps preserve muscle while burning fat.

RELATED: Mom Drops 40 Pounds With Plan That “Still Allows Cheeseburgers”

The Stress Hormone Connection

"Did you know that stress can increase the hormone cortisol, which is specifically related to belly fat?" Ingunn asks. She explains that running significantly elevates stress hormones, while walking can actually help reduce them. "Walking is less stressful on the body than running, and it may even help us relax."

The Hunger Response Reality

One of the most counterintuitive findings involves post-exercise eating. "The 269 calories that we calculated earlier from running? That's not even a peanut butter and jelly sandwich," Ingunn points out. Walking, she explains, is less likely to trigger compensatory eating because it doesn't create the same intense hunger response.

The Insulin Advantage

Research supports walking's effectiveness for weight loss in unexpected ways. "People who participated in a walking program showed improved insulin response compared to those just following a diet plan," Ingunn notes. Better insulin sensitivity means better fat burning and fewer cravings.

RELATED: 58-Year-Old Trainer Reveals 5 Habits to Look Half Her Age

The Sustainability Factor

"Walking is something anyone can do," Ingunn emphasizes. "It's such a low impact activity, it's easy on the joints, and something we can do pretty much anywhere, anytime. You don't need workout clothes, you don't need a gym, you don't need to get all sweaty."

The Consistency Principle

Ingunn warns against the common mistake of setting unrealistic goals. "Start with something manageable, like 3,000 steps a day," she advises. "You're more likely to stick with walking long-term because it doesn't feel like a punishment."

RELATED: She Lost 45 Pounds in Her Garage by Doing These 3 Things

The Energy Conservation Truth

"Your body doesn't really like to burn extra calories," Ingunn explains. "When you run, your body tries to conserve energy by lowering your basal metabolic rate." Walking, being a natural movement, doesn't trigger the same energy-conservation response.

The Lifestyle Integration Benefit

"You don't need to do it all at once," Ingunn shares. "You can go for short walks during your breaks at work or before work or after work. Maybe you can go for a walk with your friend instead of chatting over the phone." This flexibility makes walking a sustainable, lifelong habit.

Remember, as Ingunn emphasizes, "Your diet is what drives weight loss, but walking is the perfect complement – it's an activity your body naturally wants to do." By choosing walking over running, you're not just making exercise easier; you're working with your body's natural preferences for fat loss. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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3 Ways Walking Targets Belly Fat Better Than Running

Autumn Bates
Copyright autumnelle_nutrition/Instagram
Christopher Roback
By Christopher RobackFeb 11, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Struggling with stubborn belly fat despite logging miles of running? You're not alone. While many of us turn to running as our go-to weight loss solution, certified clinical nutritionistAutumn Bates has discovered a surprising truth: walking might be the key to finally targeting those stubborn fat stores. With over 600,000 YouTube subscribers benefiting from her science-backed approach, Autumn challenges conventional wisdom about exercise and weight loss. Read on to discover why your daily stroll might be more powerful than your morning run.

Why Running Might Be Sabotaging Your Belly Fat Loss

"Simply looking at weight loss from a calorie-restrictive approach does not work—at least not in the long run," Autumn explains in her post. While running burns more immediate calories, this approach can backfire. When you consistently create large calorie deficits through running, your body enters what Autumn calls a "semi-starvation state," leading to metabolic changes that make fat loss harder, not easier.

The First Way Walking Beats Running Your Stress Hormones

The first advantage of walking lies in its effect on stress hormones. According to Autumn, "When cortisol is high, it causes the body to become more insulin resistant, which makes it harder to actually tap back into fat burning." Excessive running elevates cortisol levels, particularly around the belly area. Walking, on the other hand, keeps stress hormones in check while still providing fat-burning benefits.

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

The Second Way Walking Wins Better Fat-Burning Mode

"What's specifically great about walking for fat loss is that it primarily uses fat as fuel because it is a lower intensity exercise," Autumn reveals. Unlike high-intensity running, which primarily burns glucose, walking taps directly into fat stores. This makes it particularly effective for targeting stubborn fat deposits, especially around the midsection.

The Third Way Walking Works Consistent Fat Burning

The third advantage comes from walking's accessibility. As Autumn points out, "You can go on walks multiple times throughout the day, schedule permitting." This consistent movement throughout the day helps maintain insulin sensitivity, which Autumn explains is crucial for fat burning: "When insulin is high, it causes the body to turn off fat burning. When it's low, it allows fat burning to turn back on."

The Practical Power of Walking

Unlike running, which requires special clothing and post-exercise showers, walking fits seamlessly into your day. "With a walk, you don't necessarily need to have on special clothes. You can have on your normal work clothes and just go out for a 10 or 15-minute walk a couple of times throughout the day," Autumn notes. This practicality makes it easier to maintain consistency—the real key to lasting results.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Success Stories That Prove It Works

The proof lies in the results. Autumn has witnessed "thousands of people who've lost 20, 30, 40 pounds just from walking instead of running for weight loss." These success stories demonstrate that sometimes the gentlest approach yields the most powerful results.

Start Your Walking Journey Today

Ready to transform your approach to fat loss? Start with short, frequent walks throughout your day. Remember, consistency matters more than intensity. By choosing walking over running, you're not just picking an easier option—you're selecting a scientifically-supported strategy for targeting belly fat and achieving lasting weight loss results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

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

Thomas DeLauer
Thomas DeLauer/YouTube
Leah Groth
By Leah GrothAug 07, 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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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.

Do you want to walk your way to weight loss? Thomas DeLauer (@ThomasDeLauerOfficial) is a YouTuber with over 3.68 million subscribers who share content about how to improve your life and who lost over 110 pounds by maintaining a healthy diet and walking. In a viral YouTube video, he details how and why getting your steps in is an efficient exercise for weight loss, revealing a bunch of other benefits.

Thomas Claims Walking Was Instrumental in His Weight Loss

Close up - Running shoes runner man tying laces for summer run in forest park. Jogging girl exercise motivation health and fitness exercise.Shutterstock

Thomas admits that his weight loss had a lot to do with improving his eating habits, “because I'm a diet guy.” However, there was also one workout instrumental in shedding well over 100 pounds. “I walked. Doesn't mean I didn't lift, doesn't mean I didn't run. Doesn't mean I didn't do other things. But the large majority of my activity was walking, simply walking,” he says in the video.

He Notes There Are Lots of Benefits

According to Thomas, walking is great for more than just weight loss. “I'm gonna lay out the details of the benefits and why it's so advantageous when it comes down to preserving muscle and things like that,” he says.

Obesity Is on the Rise, According to Science

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Thomas brings up a study proving that obesity is on the rise. “It demonstrated that by the year 2031, out of two people are going to be obese, and one out of every four people are going to be severely obese. That is flipping scary, okay? That is a dangerous path that we are walking towards, no pun intended,” he says.

Another Cohort Study Divided People Into Four Categories

Calgary, Alberta, Canada. Feb 20, 2022. A Person with an Apple Watch Series 7 with a pedometer app on the screen and with a daily ten thousand steps.Shutterstock

He also mentions a large cohort study published in Lancet “that took a look at 15 individualized cohort studies, and it divided people into four simple categories. People that walked about 3,500 steps per day, 5,800 steps per day, 7,800 steps per day, and just shy of 11,000 steps per day,” he says.

People Who Walked More Were Less Likely to Die

Pedestrian blur, crowd of people walking in London city, panoramic view of people crossing the streetShutterstock

“There was a dose-dependent relationship between how much people walked and their all-cause mortality,” he reveals. “People who walked 5,800 steps per day were 40% less likely to die than people who walked 3,500 steps per day. People who walked 7,800 steps per day were 45% less likely to die and less risk of all-cause mortality. People who walked close to 11,000 steps per day had 53% less risk in all causes of mortality compared to the 3,500-step group.”

Lots of Things Can Be “Mitigated” By Moving Your Muscles

Healthy lifestyle concept. Dark-skinned millennial couple doing outdoor sports together, the man and woman walk through a park in autumn, the black girl with braids carries a bottle of water.Shutterstock

This isn't just to scare you. It's to really demonstrate that the simplest thing we can do is just walk from a metabolic side of things. Insulin resistance, all of this can dramatically be mitigated by moving our muscles.

Resistance Training Offers Benefits, Too

Shot of athlete woman exercising on assault air bike.Shutterstock

He adds that strength training is also great for this. “Resistance training definitely has its metabolic benefits when it comes down to improving insulin resistance and improving that,” he adds.

But Walking Contracts Large Muscle in the Body

He notes that “walking is moving some of the largest muscles in our body, our glutes, our quads, our hamstrings, big muscles, and when we move these muscles, something miraculous happens,” he says. “It doesn't just do healthy things for us. The simple contraction of these muscles sucks glucose out of the bloodstream without insulin even being required, meaning that's giving the pancreas a break from having to pump out insulin while the cells in your legs are sucking glucose outta the bloodstream. That same glucose that's floating around the bloodstream potentially causing damage because it's elevated so metabolically.”

Walking Is Also an Easier Workout

Man walking on sunlit trail in autumn forest enjoying peaceful walk in natureShutterstock

Walking is also more realistic. “It's a lot easier to get someone to walk than it is to get them to start resistance training. Start with walking,” he says.

Even Walking 1,000 Extra Steps Will Decrease the Risk of Mortality

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He adds that another study “demonstrated if you just increase your step count 1000 steps from where you are right now, per day, you have a 12% less risk of mortality, 12% less chance of dying if you take the number of steps you're walking today and increase that by a thousand. Now, there is a caveat. The upper end is like 17,000 after that point. It's a line of diminishing return, but walking also utilizes more fat as a percentage of fuel,” he says.

Walking Can Burn More Fat Than Running

Silhouettes of four young hikers with backpacks are walking in mountains at sunset timeShutterstock

He also addresses the argument that running for 60 minutes will burn more calories and ultimately burn more fat than walking for 60 minutes. “That is true, but as a percentage, walking is going to burn more fat, which is definitely going to count for something huge because you can walk for a long period of time. So that means the longer that you walk at a low intensity, the more fat you are utilizing and less carbohydrates and other fuel you're utilizing. Meaning if you have the time to walk and just casually walk, you're going to burn a lot of fat and only fat and not break up nearly as much muscle,” he points out.

Walking Is Also Muscle Sparing

Couple With Dog Walking Along Coastal PathShutterstock

His next point? “Walking is very muscle sparing. So in the spirit of a thoughtful nod towards all the benefits of resistance training, clearly I resistance train, it's important. But in the spirit of that, how do we preserve that much muscle mass? We need to have a balance of high VO O2 max activity where we're really stressing our cardiorespiratory system and making it stronger.”

RELATED: I Walked 10,000 Steps Every Day for a Month Without Dieting — Here’s What Really Happened

Walking Improves Angiogenesis

Young woman walking on green asphalt road in forestShutterstock

“But the lion's share of our caloric burn should come from simple walking and moving. It's going to be very muscle sparing. It's gonna improve what's called angiogenesis. It's gonna improve it. You get more blood flow into the actual muscle area, making it so that that muscle can activate better and preserve better,” he says.

The Low Intensity Is Also Great for Utilizing Fats

Beach travel - woman walking on sand beach leaving footprints in the sand. Closeup detail of female feet and golden sand on Maui, Hawaii, USA.Shutterstock

“Plus, the lower intensity is really, really, really good when it comes down to utilizing fats, which are going to spare muscle breakdown,” he says.

Make Sure to Replenish Electrolytes

Orange fizzy powder and water glass with copy space. Healthy supplement.Shutterstock

“Something that's very important is that when you're walking, you may not realize, because you're not crazy sweating and things like that, that you are still burning through electrolytes,” he says. He also recommends electrolyte-enhanced water. “If you're going for a walk fasted, maybe you're not eating something. That's what I typically do. I'll just sip on some Element while I'm walking, and it almost feels like I'm drinking something I shouldn't be drinking it. It feels really good. It doesn't have any artificial sweeteners, so it doesn't have any of the nasty stuff. It's just salt, potassium, magnesium, and some stuff that makes it taste a little bit good.”

Walking Is Non-Concussive

Happy couple having romantic walk on beach. Space for textShutterstock

“The next reason is simple. It's non-concussive,” he says. “It does not beat up your joints the way other things do. Do not get me wrong. I love hard things. I sprint a lot. I do intense cardio a lot. I do metcons. I do it all,” he admits, noting that the “bulk” of his active time is just walking, “because if I were spending the bulk of my active time running, I probably wouldn't have the joints that I have now,” he says.

RELATED: 17 Surprising Fat-Blasting Tricks for Women Over 50

Walking Is Great for Your Body

Happy woman with bread on her shoulders laughs front view and sunset in the backgroundShutterstock

In summary, walking is great for your body. “The bottom line with it is you're not beating up your body, It's sustainable, and that really, really counts for something,” he says.

It Is Also More “Natural”

The last piece is it allows you to get the natural other things that need to come into your life,” he says. “Vitamin D, sun exposure, low light gazing, all these things that affect our brain and affect our neurochemistry.”

You Can Multitask

Image of happy young man walking on the street and looking aside while talking by his phone.Shutterstock

“If we are segmenting our workout life and our regular life a bunch, then we don't get that because then we're compartmentalizing,” he says. “We're having to spend all this extra time walking, allowing us to get it all done in one simple place. Go out for a walk. Take your phone calls on a walk. Go out for a walk. Take your dogs for a walk. Go out for a walk. Get some space from your family for a minute if you need it, go for a walk.”

Bottom Line: Walking Offers Lots of Benefits

“Whatever you need to do, you can get your sunlight. You can get your low light gazing, which affects your sleep. You can get the metabolic effect, you can get the fat burning effect, you can get the glucose modulation effect, and you can get the angiogenesis effect that's probably gonna make you stronger in their weight room as well,” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

20 Ways to Maximize Burning Fat While Walking

Ivana_Chapman8
Copyright Ivana Chapman/YouTube/Shutterstock
Leah Groth
By Leah GrothAug 27, 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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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.

Do you want to lose weight by walking? Ivana Chapman (@IvanaChapman) is a BSc Sports Science, Certified Strength & Conditioning Specialist (NSCA), and former International athlete in Karate and Canadian National Natural Bikini Competitor. In a new viral video, she discusses how to lose weight by walking, including ways to maximize the burn. “You might have heard that walking is healthy and helpful for weight loss. I'm going to explain the benefits of walking and why it makes sense to add it to your weight loss plan. And at the end, I'm going to include a couple of important warnings so that you make sure that you do walking right, and I'm going to include a tip for people who are trying to maximize their fat burn,” she says.

You Can’t Out Exercise a Bad Diet

Woman eating a takeaway fried chicken wing from fast food cafe with a mouth and teeth close upShutterstock

“Let's start with a really important point: You can't out-exercise a bad diet,” explains Chapman. “Most of us don't have enough hours in the day to burn off tons and tons of calories. The majority of your weight loss result is going to come through your nutrition, but I still think it's really important to add walking in order to enhance those effects.”

Walking and Calorie Restriction Is Effective for Weight Loss

“There's one interesting study where they found that walking combined with caloric restriction enhances the outcomes and especially the long-term outcomes,” she says. “A lot of people, when they get on a fitness regime, they get very excited, and they might go to the gym every day, but it's not sustainable. Whereas adding a half an hour walk every day is sustainable for most people.”

Almost Anyone Can Walk

Elder family hikers pair fun stroll. Two happy old sportsman enjoy romantic date. Old sporty couple nordic walk poles green nature forest park. Elderly people fit workout. Old grandparents joy smile.Shutterstock

“The great thing about walking is that most people can do it. There's a very low barrier to entry. Even someone who's carrying a lot of extra weight or someone who's in their seventies or eighties can benefit from walking,” Chapman says.

And, You Are More Likely to Stay Motivated Walking Than with Other Workouts

Happy couple of athlete laughing and having fun while working out in the park. Copy space.Shutterstock

“There are some really intense exercise routines that burn off a ton of calories if you're doing HIIT training or something like that, or just some really intense exercise programs, but only fit people can really benefit from those, and even fit people will find it a struggle after a while and sometimes hard to stay motivated for that type of plan,” Chapman points out.

Almost Everyone Should Be Walking More

Long way to go. Woman travelling in countryside. Tourist standing on the road. Travel concept. Challenge of journeyShutterstock

“Walking is something that we should all be doing on a regular basis, anyway,” she elaborates. “We need to be moving more. More than 60% of US adults do not engage in the recommended amount of physical activity. And what's recommended is 150 minutes of moderate-intensity exercise over the course of a week. It's actually not that much. It would be 30 minutes five days a week, or you could do a couple of hour sessions on the weekend, and then you just need to squeeze in a couple of 15 minutes. Ideally, you are active every day, and about one quarter 25% of US adults are not physically active at all.”

Walking – Especially Brisk Walking –Is Always Helpful

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“No matter where you are currently on your fitness journey, walking can be helpful. Just incorporating more walking, particularly brisk walking, can make a big difference for the vast majority of people,” she says.

Walking Makes You Feel Better

Happy fit middle aged woman cheering and celebrating as she walks along a rural lane through a leafy green park after working out jogging.Shutterstock

“I know from experience that when I walk more, I feel better, I feel less stiff, and I feel more energetic. A body at rest tends to stay at rest, and a body in motion tends to stay in motion, and most of us could benefit from more motion,” she says.

There Are So Many Health Benefits of Walking

Young,Woman,Enjoying,Her,Vacation,At,The,Sea,-woman,WalkingShutterstock

She goes on to discuss the “specific benefits” of walking. “Walking improves your circulation and your breathing. And for people 65 and older, it's been shown to reduce mental decline. It also builds bone density and improves your sleep, and we don't get enough sleep, and we don't get enough quality sleep. So if you're improving your sleep, you're going to improve everything. Walking can definitely improve your health. It's been shown that being sedentary can increase your cardiovascular risk factors. So, cholesterol and blood pressure.”

Walking Outdoors Can Improve Your Mood

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Next, she discusses how to make sure that you get the most benefit from walking. “Walking outdoors can be particularly beneficial for improving your mood. I definitely feel that little mental lift when I'm outside walking,” she says.

Walking at the Same Time Is Also Key

Trail runner athlete using her smart watch app to monitor fitness progress or heart rate during run cardio workout. Woman training outdoors on mountain rocks. Closeup of tech gear.Shutterstock

“Walking at the same time every day can be helpful as well. The key to success with weight loss in the long term is consistency. So if you set a particular time that you're going to walk every day, then you're more likely to do it,” she adds.

Consistency Is Key to Walking

Friends hiking through the hills of Los AngelesShutterstock

“My husband has recently started a really great habit when he drops our son off to school. He goes for a half-hour walk before he starts his workday, and that's a great way for him to fit that extra exercise and movement into his day. So whether it's first thing in the morning or later in the evening, it's really whatever works best for you, but try to keep it consistent.”

Walking After a Meal Is Great for Digestion

Happy couple having romantic walk on beach. Space for textShutterstock

“Walking after eating can be a really good habit to get into. Walking after a meal can be helpful for digestion and reducing acid reflux. So maybe you take a 15 or 20-minute walk after your lunch,” she continues.

Walking with Others Can Make You More Accountable

Group of unrecognized people exercise active walking on riverside boardwalk at sunset. Summer outdoor commuting fitness concept.Shutterstock

“If you're meeting a friend or colleague, you can walk together. It can be really refreshing in the middle of your day and kind of keeps you more energized. Walking with a friend or family member can be a good habit because if you are also doing it with somebody, you're more likely to stick to that practice. If you both encourage each other, you're more likely to be successful,” she says.

Build the Habit of Walking

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“So rather than just telling yourself that you're going to walk more, it's best to do it at the same time and have a specific plan. It's more about building the habit of an active lifestyle rather than measuring how many calories you're burning off, although you will be burning some calories,” she explains.

RELATED:I’m 60 and These Are 25 Anti-Aging Habits I Wish I Started Doing Sooner

Here’s How Many Calories You Can Burn Walking

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How many calories can you burn? “I've seen a general rule of thumb that says you burn off about a hundred calories for a mile for a 180-pound person. So maybe in a half an hour's walk, you'll burn off 150 calories. If you're slightly lighter, you'll burn off less. If you're heavier, you'll burn off slightly more. Also, if you're going a bit faster, you're going to burn off slightly more calories.”

And, How Many Pounds Per Week You Can Drop

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“Now, theoretically, if you burn off an extra 250 calories a day, you would be losing half a pound per week. So let's say you're taking those 30-minute walks each day, and then that's 150 calories. And suppose you do just a slight dietary modification, just something very minor where you're reducing your calorie intake for that day by a hundred calories. In that case, that adds up to 250 calories a day, and you'll be losing that half a pound a week with very little effort,” she says.

Don’t Increase Walking Too Fast

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“A couple of important warnings,” she emphasizes. “Gradually increase your walking. If you've been completely sedentary, don't start walking an hour to two hours every single day without fail. It sounds like a great thing to do, and people get really excited. But if you're putting too much strain and you don't give those tissues a chance to recover, you can end up with plantar fasciitis, which is quite painful. You can also end up with ankle, hip, or knee pain. So you want to build yourself up gradually. Obviously, if you're already a very fit person and you've been working out and you're just adding walking, then that's fine. But if you've been completely sedentary and you're carrying quite a lot of extra weight, take your time and do this gradually. You can start with just a 15-minute walk each day, and that's enough.”

Do Shorter Walks More Frequently

Image of happy young man walking on the street and looking aside while talking by his phone.Shutterstock

“The main thing is that you get yourself moving. It is better to do shorter walks more frequently than going for a two-hour walk and then just being sedentary all week. Your body responds better when it's given time to recover in between. So make sure that you're allowing recovery and you're not pushing yourself too much all at once,” she continues.

Get a Good Pair of Shoes

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

Next, make sure you have comfortable, supportive shoes. “This is not the time to break out the stilettos and go for an hour's walk. I'm not sure that most people would do that, and it's probably not possible. But make sure that your shoes are decent, that they have some arch support, if that's what you need, or at least some support so that you know that you're going to be comfortable during a longer walk. You don't necessarily need a ton of cushioning if it fits you properly, but if you're like me and you need orthotics, then it's important to make sure that you're wearing those orthotics on your walks.”

RELATED:Top 10 High Protein Foods to Burn Fat You Should Be Eating Every Day, According to a Kinesiologist

Once You Get Better at Walking, Increase Intensity and Try Hiking

Ivana_Chapman5Copyright Ivana Chapman/YouTube

“Once you get good at this walking thing, you can increase the intensity, of course, but you can also try working at different levels to try hiking, which I love to do. It's a little bit more challenging and fun. You're almost doing step-ups, and you're going to get more stimulation for different parts of your body. You'll feel your glutes a little bit more and your quads, perhaps calves, as well. You're going to feel different parts moving. It's a lot more stimulating, and you're going to burn more calories. I think it's helpful to do a mix of some flat walking and some incline walking just so you have that variety,” she says. You can be inclined to walk outside or on the treadmill. “It's a good way to increase the intensity and burn some more calories while walking. Having different levels increases the difficulty for your leg muscles, and you're going to feel that you're pushing yourself a bit more.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

3 Best Times to Walk to Burn More Fat

Steve Garrett Dynamic Running Fitness
Copyright Dynamic Running Fitness/Instagram
Christopher Roback
By Christopher RobackFeb 07, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

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.

Fitness & Workouts

The Simple Best Exercise to Lose Weight, by Fitness Trainer

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Leah Groth
By Leah GrothApr 10, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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

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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

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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”

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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

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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

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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.

Nutrition & Diet

8 Quick High-Protein Snacks That Melt Fat

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Christopher Roback
By Christopher RobackApr 07, 2025
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Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.

Ever find yourself suddenly raiding the pantry for cookies or chips without really knowing why? You're not alone. Those intense cravings for sugary, processed foods often strike when our blood sugar takes a sudden dip, triggering what feels like an urgent need for a quick sugar fix.

Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance who shares tips with her 600,000 YouTube subscribers, sees this pattern frequently with her clients. According to Autumn, these cravings create a vicious cycle - you eat sugary foods to fix low blood sugar, which then causes more cravings later.

The good news? There's a simple solution: high-protein snacks that stabilize your blood sugar and support fat metabolism. Here are 8 delicious options that will keep those unhealthy binges at bay and help you feel satisfied longer.

1. Bone Broth Soup

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For a warming snack option that supports both metabolism and gut health, Autumn suggests bone broth, which is rich in collagen that helps boost satiety. "Bone broth is really rich in collagen and collagen helps to boost our satiety," notes Autumn. This protein-rich liquid provides essential amino acids while being easy on digestion, making it perfect for between meals when cravings strike.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

2. Tempeh Bacon Lettuce Wraps

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For plant-based eaters looking to maximize protein quality, Autumn recommends tempeh over tofu. "Tempeh is made from fermented soybeans and if you are plant-based I do recommend using tempeh over tofu because the fermentation helps to break down the anti-nutrients," she explains. Create a quick wrap using lettuce leaves filled with tempeh bacon, avocado, red onion, and tomato for a satisfying combination of protein, healthy fats, and fresh vegetables.

3. Beef Jerky with Nuts

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Need something shelf-stable that supports metabolism throughout the day? Autumn recommends beef jerky paired with pistachios and almonds. "Beef jerky is so packed with protein—one ounce has 11 grams of protein which is pretty mind-blowing—and it is so shelf stable so you can just keep it in your bag if you are in a pinch," she says. The combination of protein and healthy fats provides steady energy without blood sugar spikes.

4. Watermelon with Grilled Halloumi

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This unexpected pairing makes for a metabolism-boosting snack that comes together in just minutes. "Halloumi is a grillable cheese so it's a great vegetarian alternative to meat," Autumn shares. "My mouth is literally watering thinking about it right now." Simply grill halloumi for about a minute per side, then cube and serve with watermelon pieces. For an extra flavor boost, add fresh mint. The protein from the cheese balances the natural sugars in the watermelon.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

5. Mini Caprese Salad

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"This is so simple and refreshing but it also feels really fancy," says Autumn about this metabolism-friendly snack. Combine small mozzarella balls with cherry tomatoes and fresh basil, then drizzle with balsamic vinegar and olive oil. The protein from the mozzarella makes this elegant option surprisingly filling, while the fresh ingredients provide nutrients that support your body's natural fat-burning processes.

6. Quick Protein Smoothie

Chocolate Protein Shake Smoothie with Whey Protein Powder and Red Dumbbells. Sports Drink​The Smoothie Has 32 Grams of Protein and 22 Grams of FatShutterstock

When you need something fast that will keep hunger at bay for hours, Autumn's go-to is a simple protein smoothie. Her favorite combines whole milk, vanilla protein powder, peanut butter, and cacao nibs for a drink that tastes like "a banana-y chocolate chip milkshake" while delivering metabolism-boosting protein and fiber. "Cacao nibs are actually also very high in fiber too," she adds, making this a complete package for fat-burning support.

7. Sardines

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Don't overlook this powerhouse option for fat loss. "You either love them or hate them," Autumn admits about sardines, "but either way it's something that you can keep in your pantry and just always have on you for a really fast and easy source of protein plus an incredible source of anti-inflammatory omega-3 fats." These tiny fish provide complete protein along with fats that actually help your body burn stored fat more efficiently.

8. Chickpea and Kidney Bean Salad

Homemade Three Bean Salad in a Bowl, side view.

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This plant-based protein option combines metabolism-boosting ingredients in one delicious package. "It's one of those sleeper recipes that everybody forgets about until you make it and then you're like, wow, why don't I make this every single day?" Autumn shares. The combination of chickpeas, kidney beans, sunflower seeds, hemp seeds, and avocado with apple cider vinegar creates a fiber-rich, protein-packed option that keeps you feeling full while supporting your body's fat-burning systems.

Looking for even more ways to boost your protein intake and support your metabolism? Here are additional protein-rich snacks that Autumn recommends for stopping unhealthy binges.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Skyr with Protein Powder and Berries

Icelandic Provisions Skyr Low Fat Plain Yogurt, Manassas, VA, USA, September 28, 2023

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Looking for something with more protein than Greek yogurt? Try skyr, suggests Autumn. This Icelandic yogurt packs an impressive protein punch. To make it tastier without adding sugar, mix in a scoop of vanilla protein powder and top with fresh berries. You'll get that sweet hit you're craving along with the protein needed to keep blood sugar stable.

Cucumber and Carrots with Tzatziki

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For a savory protein-rich option, Autumn recommends sliced vegetables with tzatziki dip. You can make a simple version with Greek yogurt, lemon juice, olive oil, mint, and a pinch of salt. The protein from the Greek yogurt helps curb cravings while the fresh vegetables provide satisfying crunch and nutrients.

Roasted Spiced Chickpeas

Traditional Indian cuisine. Roasted spicy chickpeas with lime and rosemary on rustic wooden background. Copyspace, top view.​Roasted ChickpeasShutterstock

When you need a crunchy, savory snack, Autumn suggests roasted chickpeas. While not the highest in protein compared to animal sources, they're one of the better plant-based options. Roast them with olive oil and seasonings like paprika, cayenne, and salt for a satisfying crunch that delivers both protein and fiber.

Protein Mug Cake

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Craving something sweet? Autumn recommends a protein mug cake that satisfies your sweet tooth while making you feel full. Her pumpkin spice version packs 26 grams of protein per serving, which helps prevent the cycle of wanting more and more treats. It gives you the feeling of having dessert without the blood sugar crash afterward.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Ricotta with Lemon Zest and Flax Crackers

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This simple snack combines creamy protein with crunchy, fiber-rich crackers. Autumn notes that while ricotta isn't as high in protein as cottage cheese, it makes a nice occasional change. Brighten it up with lemon zest and black pepper, then serve with flax crackers for a low-glycemic option that helps keep blood sugar steady.

Egg Bites

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"These have gotten so popular that you can find them pretty much at any grocery store," Autumn points out. Convenient and portable, egg bites deliver impressive protein - Starbucks' version contains 19 grams per serving. They're perfect for busy days when you need something grab-and-go that won't send your blood sugar on a rollercoaster.

Peaches and Cottage Cheese

Fresh cottage cheese with fruit for breakfast. Studio Photo

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When peaches are in season, Autumn loves pairing them with protein-rich cottage cheese. The sweetness of ripe peaches complements the savory cottage cheese perfectly, creating a balanced snack that provides protein along with vitamins and minerals. This combination helps satisfy cravings while keeping you full longer.

Brie Cheese with Apples

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"This is one of my all-time favorites," says Autumn about this classic pairing. Simply spread brie on thinly sliced apple, or for a special treat, bake the brie until melty and use apple slices for dipping. The protein and fat from the cheese combined with the fiber in apples creates a satisfying snack that helps manage blood sugar.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Salami with Manchego Cheese

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For a zero-prep protein option, Autumn suggests combining salami with manchego cheese. This pairing provides both protein and high-quality fats that boost satiety and help keep cravings at bay. The savory, rich flavors make this simple snack feel indulgent without any added sugars.

Chia Pudding with Protein Powder

Chocolate chia pudding with blueberry, almonds and mint on top in a glass jar on a white wooden background. Healthy food. Copy space

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Plain chia pudding lacks complete protein, which is why Autumn recommends adding protein powder to make it more filling. For faster prep, she suggests warming your milk or plant milk before adding the chia seeds, which helps them plump up quicker. "The warmed up milk helps the chia seeds to puff up a lot faster," she explains. This makes a great make-ahead option for busy days.

Jalapeño Cheddar Pork Rinds

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Pork rinds have made a comeback, and Autumn calls the jalapeño cheddar variety her "all-time favorite." Despite their bad reputation, pork rinds are rich in the amino acid glycine, which is important for skin health. They provide protein with zero carbs, making them a good option when you're trying to avoid sugar cravings.

Tuna Salad with Cucumber

A tasty snack with cucumber and tuna. Party appetizer. Small sandwiches with cucumber and tuna paste.

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Keep canned tuna in your pantry for quick protein in a pinch, suggests Autumn. Mix with avocado oil mayo for a healthier fat profile, then serve with cucumber slices for crunch. This simple combination provides complete protein that helps keep blood sugar stable between meals, preventing the dips that lead to sugar cravings.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Hummus and Carrots

Hummus with carrot sticks. Top view over white timber.

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For an easy option you can find almost anywhere, Autumn recommends hummus with carrots. While chickpea-based hummus isn't the highest protein source, it's one of the better plant-based options and pairs well with portable, no-prep vegetables. This makes it ideal for road trips or busy days when options are limited.

Cheesy Cauliflower Flatbread

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Autumn loves cauliflower-based flatbreads like those from Outer Aisle that contain about 10 grams of complete protein per serving. Top with melted mozzarella for additional protein, or add tomato sauce for a quick pizza experience that satisfies cravings while keeping blood sugar stable.

Avocado and Hard-Boiled Egg Salad

Diet avocado salad with boiled eggs and green onions with yogurt dressing closeup in a bowl on the table. horizontal

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Combining cubed avocado with hard-boiled eggs creates a protein-rich snack with healthy fats. Autumn suggests customizing with add-ins like red onion, paprika, Dijon mustard, or a bit of mayo, but notes it's delicious even in its simplest form. This combination provides lasting energy and helps prevent hunger-driven cravings.

Cottage Cheese with Black Pepper

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Sometimes the simplest options are the best. Autumn shares that her mom's all-time favorite lunch is simply cottage cheese with freshly ground black pepper. This savory take on cottage cheese delivers complete protein without added sugars, making it perfect for stabilizing blood sugar and preventing cravings.

Bell Pepper with Ricotta and Pumpkin Seeds

Woman food blogger preparing stuffed colorful bell peppers with ricotta cheese for Halloween party. Peppers carved like Jack-o-lantern scary face. Halloween food idea.

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For a snack with varied textures, Autumn suggests dipping bell pepper slices in ricotta cheese topped with toasted pumpkin seeds. This combination provides protein along with magnesium from the pumpkin seeds, creating a satisfying crunch-and-creaminess that helps keep hunger and cravings at bay.

RELATED:20 Superfoods for People Over 50

Salmon Wrap

Rolls with salmon and greens in pita bread

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For a substantial protein hit, Autumn recommends using cauliflower-based wraps filled with canned salmon, cucumber, red onion, and lettuce. This quick assembly delivers omega-3 fats along with protein, creating a satisfying mini-meal that can help break the cycle of sugar cravings by keeping you full longer.

Wasabi Deviled Eggs

snack, stuffed eggs with avocado, homemade, no people,

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Add a spicy twist to traditional deviled eggs with wasabi, suggests Autumn. This protein-packed snack delivers complete protein with healthy fats, helping to keep you satisfied between meals. The spicy kick adds interest to this classic protein option, making it more satisfying as a snack.

Kefir with Berries

Kefir grains in wooden spoon in front of cups of Kefir Yogurt Parfaits. Kefir is one of the top health foods available providing powerful probiotics.

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Fermented milk product kefir provides about 8 grams of protein per cup, Autumn explains, plus beneficial probiotics. Choose unsweetened varieties and pair with low-sugar berries like raspberries for a blood-sugar-friendly option that supports gut health while helping to prevent sugar cravings.

Protein Waffles

Protein oats waffles

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Autumn recommends batch-making protein waffles and freezing them for quick access. "I love pre-making a ton of protein waffles and then you can just keep them in the freezer and pop one in the toaster whenever you want one," she says. This approach makes healthy choices convenient when cravings strike.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

String Cheese with Marinara

Healthy Organic String Cheese For a Snack

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For a simple snack that feels like a treat, Autumn shares her teenage discovery: dipping string cheese in marinara sauce. Use leftover pizza or pasta sauce for a quick protein option that satisfies savory cravings while providing enough protein to help stabilize blood sugar levels.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Greek Yogurt with Cacao and Blueberries

Plate of Greek Yogurt with Cocoa, Dates, and Blueberries. Healthy Breakfast Concept.

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For a chocolate fix without the sugar crash, Autumn suggests stirring cacao powder into Greek yogurt and topping with blueberries. The cacao adds chocolate flavor plus fiber, while the Greek yogurt provides protein. This makes a satisfying breakfast or snack that helps prevent the blood sugar dips that lead to cravings.

Cottage Cheese with Raspberry Compote

Fresh white cottage cheese with sour cream and red raspberry jam on wooden background, close up, top view

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For an elegant-looking but simple high-protein option, Autumn recommends heating frozen raspberries on the stovetop until soft, then pouring over cottage cheese. "It looks so fancy but it's so simple and delicious," she says. The protein from the cottage cheese helps balance the natural sugars in the fruit for better blood sugar stability.


According to Autumn, the key to stopping unhealthy binges and supporting fat loss isn't willpower – it's managing your blood sugar with adequate protein. Keep these options on hand for when cravings strike, and you'll find it easier to break the cycle of sugar cravings for good. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 60 Pounds in 15 Months With 5 Habits

Gina Frattini cowboyleisure
I Dropped 50 Pounds and Lost My “Pooch” by Doing This One, Simple Exercise
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Leah Suzanne
By Leah SuzanneApr 07, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Do you want to lose weight without stepping into a gym? Gina Frattini is a weight loss warrior who dropped 60 pounds in 15 months without Ozempic or other weight loss drugs. In a new social media post, she reveals the simple lifestyle changes responsible for losing weight – no gym membership required. “5 habits that took me from a size 12 to a size 2 naturally and in 15 months,” she writes, revealing her “non-negotiable five.”

Protein

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Her first habit was eating enough protein. “Minimum 30g protein 3x a day is always my goal!” she says. “Ensure you are putting real protein before processed proteins. You can’t expect to lose weight and tone up when you’re eating less than a good chunk of protein daily or if you aren’t eating at all. Stop skipping meals! If you’re serious about weight loss and muscle building – this is non-negotiable.”

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Wake Up Earlier

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Next, wake up earlier. “Before work, before kids, before other responsibilities. 5-530am is the quietest time to get in a weighted walk for me or a run on the treadmill. Make a habit of getting up early. Make it a habit to move your body during that time. I love walking weighted!” she says.

Lift Weights

Barbel weights in gymShutterstock

Next, lift weights. “Lift as heavy as you can while challenging yourself, every time! Listen, you will not get bulky. You will get toned. You need to lift 3x a week. Start light, start building consistency and do full body,” she says, “but keep at it and increase weights gradually!”

Hydrate

Young athletic woman drinking water in gym.Shutterstock

Make sure to drink enough water. “Ensure you are properly hydrated. I drink half my body weight in ounces of water! Example 120 lbs, I stick with 60 ounces of water daily! I love having electrolytes and colostrum in my cup daily! I can immediately tell when I haven’t hit my water intake for the day,” she continues.

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

Get Enough Sleep

Young female sleeping peacefully in her bedroom at night. Relaxing at nighttime. Copy spaceShutterstock

The final habit? Get enough sleep, “8-10 hours a night,” she says. “Yup, skip the Netflix and go to bed earlier so you can wake up earlier and hit the 2nd one. Proper sleep is crucial for recovery, fat burn, muscle gain and proper health. You have to get enough sleep!”

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

Stick to the Plan

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“Nothing happens overnight except sleep, so stick with the plan not your mood. Good things take time and great things take longer. Try these 5 things the next 6-12 weeks and you’ll feel like a completely different person. Not only will you start to notice your mood and mind shift, but you’ll see your body changing too,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

White Lotus Star Aimee Lou Wood Reveals All of Her Wellness Secrets

LOS ANGELES, USA. February 10, 2025: Aimee Lou Wood at the season 3 premiere for HBO's The White Lotus.
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Leah Suzanne
By Leah SuzanneApr 06, 2025
Leah Suzanne
Freelance Writer/Editor
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.

The White Lotus has turned Aimee Lou Wood into a household name overnight. The British beauty, 31, plays Chelsea, a younger woman in love with an older man (Walton Goggins) with an eccentric, body-baring style sense. How does the actress maintain her impressive physique? Body Network details all of Aimee Lou Wood’s health and wellness secrets.

She Battled an Eating Disorder

Wood openly discusses the eating disorder she battled when she was younger. "I was so detached from my body when I was in the eating disorders, it was like I was outside it, scrutinizing it. I am very gradually getting over that,” she told The Observer.

RELATED:How White Lotus Star Michelle Monaghan Looks Flawless and Flat-Abbed at 49

She Went to Therapy

London, United Kingdom - October 09, 2022: Aimee Lou Wood attends the UK Premiere of "Living" during the 66th BFI London Film Festival at The Royal Festival Hall in London, England.

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Wood credits therapy with not only helping her through her eating disorder but being bullied. "I'd thought it was the comments that were making me have those relapses. But now I realize it wasn't the comments — it was because I was laughing them off. I wasn't telling people to stop talking to me like that. I was saying it later, through the sideways expression of the eating disorder. I wanted to be liked. I wanted them to think I was a legend!" she told The Observer.

She Takes Digital Detoxes

London, United Kingdom - February 19, 2023: Aimee Lou Wood attends the BAFTA Film Awards 2023 at The Royal Festival Hall in London, England.

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Wood told Marie Claire UK that she takes digital detoxes for her mental health. “I have just deactivated my Instagram and I feel so smug. I’ve done it for five days now, and I feel like a different person. But I think I would do scarily well on a digital detox - if I could never reply to anything ever again, I would. But that’s risky for me - I have to have some kind of contact and connection to the real world,” she had said.

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Her Mindfulness Tip

London United Kingdom - December 04, 2022: Aimee Lou Wood attends the 25th British Independent Film Awards at Old Billingsgate in London, England.

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I'm terrible at mindfulness, and I need to get better at it. My friend has actually just taught me that thing where you breathe in and block one nostril, and that one helps! She said I should do that for five minutes before I ever make a scary decision because I need to stop making decisions when I’m in fight or flight. I’ll just be like ‘yes’ or I’ll detonate something, and she’s been telling me to pause. I need to ‘pause action until serenity enters’, and do a bit of breathing.

She Hydrates with Coconut Water

London, United Kingdom - April 02, 2023: Aimee Lou Wood attend The Olivier Awards 2023 at the Royal Albert Hall in London, England.

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During filming, Wood enjoyed the food in Thailand. “Thai food in general is pretty amazing - it’s so hearty and flavoursome. But my addiction out there was Thai coconuts - they get fresh coconuts out of the trees, cut off the tops and put in a straw, and I couldn’t get enough of them. It was full on, and at one point I was like, am I making myself ill? I don’t think I’m supposed to have this much coconut water! People kept telling me, ‘Aimee Lou, you’re having a lot of coconut!’ as if it was some really risky thing, but it was becoming a problem. I couldn’t go five minutes without a coconut!” she said.

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She Admits “It Feels So Lovely” That People Are Embracing Her Teeth

LOS ANGELES, USA. February 10, 2025: Aimee Lou Wood at the season 3 premiere for HBO's The White Lotus.

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Early in her career, Wood was bullied for her teeth, but it has come full circle. During an appearance on The Jonathan Ross Show, she revealed that people have thanked her for normalizing her unique smile. “I can’t believe the impact my teeth are having,” Wood said. “Because the Americans can’t believe—but they’re all being lovely.” She admits that she previously worried about not getting roles because she didn’t have “perfect Hollywood teeth,” and still gets comments from haters who “dissect” her smile. “But at the end go, ‘But we don’t think she should change a thing,’” she added.“Oh my God, it feels so lovely,” Wood said. “A real full-circle moment after being bullied for my teeth forever. Now people are clapping in an audience because I’ve got these gnashers.” And if you enjoyed this article, don’t miss How White Lotus Star Michelle Monaghan Looks Flawless and Flat-Abbed at 49.

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