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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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Fitness & Workouts

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

Legs on treadmill.physical therapyShutterstock

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

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“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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alexx.fitt/TikTok
Leah Groth
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.
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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 editors@bodynetwork.com.

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

You Can Burn a Lot of Extra Calories

alexxandra_fitt2alexx.fitt/TikTok

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

It Can Be Done Anywhere, Wearing Anything

alexxandra_fitt3alexx.fitt/TikTok

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

RELATED: 5 Foods to Melt Your Belly Fat Away=

It Helps Regulate Appetite

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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”

woman walking towards unknown placesShutterstock

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

Walking Plus Healthy Eating Habits Helped Her Lose Weights

Alexandra_alexx.fitt11alexxandra.fitt/Instagram

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

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

Brisk Walking Boasts Many Other Health Benefits

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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.

Fitness & Workouts

Coach's 30-Day Walk Reveals 5 Weight Loss Tips

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Christopher Roback
By Christopher RobackFeb 12, 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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✓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 struggle to find time for exercise or believe we need intense workouts to see results. As a certified nutrition coach who lost over 70 pounds, Nikki Madoch(@NikkiGetsFit) was skeptical about walking's impact on weight loss. "I didn't want to put in the effort to go walk because I just didn't think it was even worth it," she admits. But after committing to daily walks for 30 days, she discovered five game-changing strategies that accelerated her weight loss journey. In just one month of implementing these tricks, she noticed significant changes in her body composition and lost weight as part of her overall program.

The Morning Movement Trick

"I like to do little walks in the morning. It helps me to just start my day," Nikki reveals in her post. She discovered that splitting her morning walks into two sessions – first walking the dogs, then taking a solo walk - helped her accumulate 2,000-3,000 steps before breakfast. "After I walk the dogs each, I will go on a solo walk by myself," she explains, noting how this simple habit set her up for success each day.

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

The After-Dinner Fat-Burning Secret

The most surprising discovery was how evening walks affected her body. "If I just like sit there after eating all that food, it just kind of like sits in my stomach," Nikki shares. She found that walking after dinner not only aided digestion but also reduced bloating significantly. "I've noticed this past month I have not felt nearly as bloated as I usually do," she reports, attributing this change directly to her post-dinner walks.

How to Make Evening Walks a Habit

Making the after-dinner walk consistent wasn't always easy. "Today's the first day that it's felt like it's a little bit of a chore to hit 10k," Nikki admits. "I finished dinner and I really didn't want to go out but I wanted to stick to this and stay consistent." Her solution was to focus on the immediate benefits: "It always felt good when I was done and I was always happy that I went and did it."

The Workout Enhancement Method

Rather than replacing her gym sessions, Nikki discovered that walking enhanced her workout results. "Going walking throughout the day, whether it's right when I get home from the gym or like right after dinner, it helps my muscles and my joints," she explains. This combination of regular walks and gym workouts led to better muscle definition: "I've noticed my legs getting smaller, but still muscular. They're just seeming to look more toned."

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

Maximizing Gym Results

Nikki found that walking complemented her gym routine perfectly. "I did look, obviously from the start of my workout is the first thing I did today going to the gym. So I had zero steps and when I was done, I had 900 steps just from walking around and walking in and out and stuff," she shares. This showed her that every movement counts towards the daily goal.

The Stealth Steps Strategy

On busy days, Nikki found creative ways to accumulate steps. "I actually just put my phone in my apron while I was walking around and that helped me to get another 1,000 steps," she shares. She maximized everyday activities by parking further from stores and pacing during daily tasks. "I did go to the store after the gym, which helped me get some steps. I actually parked further and that helped," she notes about making movement a natural part of her routine.

Dealing with Weather Challenges

Bad weather didn't stop her progress. "Today is the first day that it is so cold that I just don't even want to walk outside," Nikki admits. Her solution? "I'm just using my walking pad... I like to do sometimes is kind of just take breaks and do it in intervals. So I'll walk for 30 minutes, sit for 30 minutes, walk for 30 minutes, and then that'll be 6,000 steps that I get."

The Sustainable Sweet Spot

The biggest revelation was about the optimal step count. "I think that honestly 8,000 steps would be just as beneficial," Nikki reflects. She discovered that aiming for a flexible range of 8,000-12,000 steps was more sustainable than strictly targeting 10,000. "I feel like you can kind of be flexible with it throughout the week... as long as you're just incorporating the movement consistently, it really does make a big difference," she explains.

Planning for Success

Success required some strategic thinking. "Today's the first day that I actually have to plan out my steps ahead of time," Nikki shares about a busy day. "I'm probably not going to be able to get my steps after dinner. So right now I'm walking the dogs. I went to the gym this morning and I do have to go to the grocery store so I'm going to park further and try to get some extra steps there." This kind of planning helped her stay consistent even on challenging days.

The Visible Results

After 30 days, the changes were undeniable. "I've noticed the most difference on my body in this past month. And I think it's because of the walking," Nikki shares. Beyond the physical changes, she experienced improved digestion, reduced bloating, and better muscle recovery. "I've been back in weight loss mode and I've lost 12 pounds, but I've noticed the most difference on my body in this past month," she reveals about combining walking with her overall weight loss strategy.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

The Mental Transformation

The benefits went beyond physical changes. "It got to the point after like a week or two where I was like, I can't imagine not doing this. It feels like I've always done these walks," Nikki shares. The daily walks became a form of self-care and stress relief, making the habit even more valuable for overall wellness.

Making It Work Long-Term

"Through this experience I've realized how beneficial walking actually is and how much it can actually change," Nikki concludes. The key to success isn't perfection but consistency. She plans to continue with a flexible approach to daily steps, focusing on making walking a sustainable part of her lifestyle while still challenging herself to move more throughout the day. "I've enjoyed hitting that target every day. It feels accomplishing every night when I finish it," she adds, emphasizing the satisfaction of building a healthy habit that delivers real results. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

3 Foods That Make Ozempic Side Effects Worse

Dr. Ahmet Ergin SugarMD
Copyright SugarMD/YouTube/Shutterstock
Christopher Roback
By Christopher RobackFeb 12, 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.

Have you ever wondered why some foods make you feel worse when taking weight loss medications? You're not alone. Millions of patients on Ozempic and Mounjaro struggle with finding the right diet balance. Here's your comprehensive guide to eating well while on these medications.

Dr. Ahmet Ergin, founder of the SugarMD YouTube channel, is a distinguished endocrinologist specializing in diabetes and metabolism. With years of clinical experience prescribing these medications, Dr. Ergin shares essential insights about managing your diet while on Ozempic and Mounjaro. Read on to discover which foods to embrace and which to avoid for optimal results.

Understanding Your New Relationship with Food

"Your plate isn't just a source of nutrients anymore. It has to be a delicate balance wheel for your blood sugar levels," Dr. Ergin explains in his post. When you're on Ozempic or Mounjaro, managing diabetes becomes less of a walk in the park and more of a mindful trek through an intricate maze of dietary choices.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Embrace the Fiber-Filled Champions

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Think of fiber-rich fruits as your dietary oasis. Dr. Ergin recommends focusing on "superstars like berries, apples, and pears." These fruits pack powerful fiber that champions steady digestion and helps maintain stable blood sugar levels. "Each nibble comes packed with fiber goodness," Dr. Ergin notes, emphasizing their importance in your daily diet.

The Power of Green Guardians

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Leafy greens aren't just plate decorations – they're your nutritional shields. "Think about spinach and kale. They're like sentinels standing firm," Dr. Ergin explains. These vegetables are rich in alpha-lipoic acid and benfotiamine, making them crucial allies in blood sugar management, especially when medications are working their way through your system.

Lean Proteins: Your Trusty Sidekicks

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Dr. Ergin emphasizes that proteins like chicken breast, tofu, and lentils are essential companions on your health journey. "They help your body skip out on dramatic blood sugar spikes and keep your tummy full," he shares. These proteins support muscle maintenance and keep your metabolism active while preventing unexpected cravings.

RELATED:20 Possible Ozempic Side Effects

Fatty Foods: Your First Warning

Ozempic Insulin injection pen or insulin cartridge pen for diabetics. Medical equipment for diabetes parients. Copenhagen, Denmark - May 17, 2023.Shutterstock

"Fatty foods are like tempests in the tranquil sea," warns Dr. Ergin. When combined with Ozempic or Mounjaro, high-fat foods can trigger digestive issues and make the medication's side effects more pronounced. This can lead to increased nausea and delayed stomach emptying.

Spicy Foods: A Hidden Challenge

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Dr. Ergin cautions against spicy foods while on these medications. They can intensify gastrointestinal side effects and potentially trigger acid reflux, which may be more severe when combined with Ozempic or Mounjaro's effects on digestion.

Junk Foods: The Triple Threat

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According to Dr. Ergin, processed junk foods pose multiple challenges. They often combine high fat, excessive sugar, and artificial ingredients that can not only trigger side effects but also work against the medication's intended benefits. These foods can lead to unstable blood sugar levels and increased digestive discomfort.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

The Role of Supplements in Your Journey

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While discussing supplementation, Dr. Ergin clarifies: "It's not about replacing your medication or justifying poor dietary choices." He emphasizes that supplements should complement, not replace, a healthy diet and prescribed medications. "That's why we call them Nutraceuticals, not Pharmaceuticals," he adds, highlighting their supportive role.

Creating Your Personal Strategy

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Success with these medications requires a personalized approach. "Your path to wellness is unique," Dr. Ergin states, recommending working with healthcare providers to develop an individualized plan. He suggests using available resources like the SugarMD app for additional support and guidance.

RELATED:20 Things to Avoid While on Ozempic

The Long-Term Perspective

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"You are not just eating to fill your stomach. You are dining to nourish your life story," Dr. Ergin reminds us. This perspective shift is crucial for long-term success with these medications. Take it one meal at a time, focusing on progress rather than perfection.

Remember, managing your diet while on Ozempic or Mounjaro isn't just about avoiding side effects – it's about optimizing your treatment results and improving your overall health. With patience and the right food choices, you can create a sustainable eating plan that works in harmony with your medication. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

She Lost 42 Lbs With 5 High-Protein Meals

Liezl_Jayne_Strydom78
Copyright Liezl Jayne Strydom/YouTube
Christopher Roback
By Christopher RobackFeb 12, 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.

Finding balanced, filling meals that actually help you lose weight can feel impossible. But what if you could enjoy delicious food while still reaching your goals? YouTuberLiezl Jayne Strydom discovered the secret through years of food journaling and experimenting with healthy recipes. Now, with over 1.2 million subscribers, she's sharing her most effective dairy-free and gluten-free meals that helped her lose 42 pounds. Read on to discover her exact meal plan that you can customize from 1,200 to 1,800 calories.

Start Your Day with Protein-Packed Breakfast

"The key is keeping breakfast simple but satisfying," Liezl says in her post. Her go-to morning meal takes just 5 minutes: two eggs (or vegan egg replacer) sautéed with fresh spinach, served over two slices of 90-calorie toast with dairy-free butter. At around 400 calories, this protein-rich breakfast keeps you full for hours.

Energize Your Morning with Protein Coffee

Need your morning caffeine fix? Liezl shares her favorite 80-calorie iced coffee hack: "I love using soy milk because it's so creamy and packs 7 grams of protein." Simply combine ice cubes, half a teaspoon of maple syrup, unsweetened soy milk, and a teaspoon of instant coffee for a refreshing protein boost.

Power Through Lunch with Mexican-Inspired Salad

"This quick lunch always hits the spot," Liezl explains about her 400-calorie Mexican black bean salad. Combine cucumber, tomatoes, cilantro, avocado, and black beans with lime juice and olive oil. Serve with 140 calories worth of tortilla chips (about 21 chips) for a satisfying crunch.

High-Protein Breakfast Recipe (20g Protein)

"This breakfast hits all the nutritional marks," Liezl says. Recipe: Heat pan with oil, wilt 1 cup baby spinach. Add 2 eggs (or vegan replacer), season with salt and pepper. Serve over 2 slices of 90-calorie toast with 1 teaspoon dairy-free butter. Total calories: 400, Protein: 20g.

Protein-Rich Mexican Bean Salad (15g Protein)

Liezl's lunch creation combines: 1 cup cucumber, 1 cup halved cherry tomatoes, 1/2 cup black beans, 1/3 cup cilantro, 1/2 avocado, lime juice, and 1 teaspoon olive oil. "The beans and avocado make this incredibly filling," she notes. Serve with 21 tortilla chips. Total calories: 400, Protein: 15g.

Honey Chicken Meal Prep (25g Protein)

"This is my favorite meal prep recipe," says Liezl. Combine crispy chicken (or tofu) with honey-sriracha sauce (honey, sriracha, sesame oil, apple cider vinegar, ginger, onion powder). Serve with 1 cup basmati rice and sautéed green beans. Makes 4 servings. Total calories per serving: 400, Protein: 25g.

3-Ingredient Mango Protein Smoothie (25g Protein)

Liezl's favorite sweet snack combines 2 cups frozen mango, 1 scoop dairy-free protein powder, and 2 cups unsweetened almond milk. "It tastes like a milkshake but packs serious protein," she says. Total calories: 400 (or 200 for half portion), Protein: 25g.

High-Protein Iced Coffee (7g Protein)

A creative way to add protein to your morning coffee: Combine ice cubes, 1/2 teaspoon maple syrup, 1 cup unsweetened soy milk, and 1 teaspoon instant coffee. "The soy milk creates amazing foam naturally," Liezl shares. Total calories: 80, Protein: 7g.

Evening Protein Snack (8g Protein)

For late-night cravings, Liezl recommends 1 cup cucumber slices, 1 cup snap peas, 1/4 cup hummus, and garnished with fresh cilantro. "It's protein-rich and won't spike your blood sugar before bed," she explains. Total calories: 200, Protein: 8g.

Customize Your Calories

"We're all different and need different amounts of calories to lose weight healthily," Liezl explains. Here's how to adjust the meal plan:

  • 1,200 calories: Breakfast, lunch, and dinner (skip snacks)
  • 1,400 calories: Add hummus snack
  • 1,600 calories: Add mango protein smoothie
  • 1,800 calories: Include all meals and snacks.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Tips for Success

"The worst thing is feeling hungry while trying to lose weight," Liezl shares. Her tips for success include:

  • Prep extra portions while cooking dinner
  • Keep healthy snacks ready for hunger emergencies
  • Focus on protein-rich options at every meal
  • Listen to your body's hunger signals
  • Choose filling, nutrient-dense foods.

Getting Started

Ready to begin your weight loss journey? Start with one meal from Liezl's plan and gradually incorporate more as you find your rhythm. Remember, sustainable weight loss comes from finding healthy meals you genuinely enjoy eating. As Liezl proves, you don't have to sacrifice taste to achieve your goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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