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I Walked 10,000 Steps a Day for 30 Days, and Here’s What Happened

One expert reveals how amping up his steps changed his life.

FACT CHECKED BY Christopher Roback
Matt_D_Avella_DAvella1
FACT CHECKED BY Christopher Roback

Do you want to walk more? Matt D'Avella is a documentary and YouTube filmmaker who makes videos about minimalism, happiness, productivity, eating food, and exercise. In one viral video, he details his experience of walking 10,000 steps per day. “So I lift weights regularly, and I consider myself an active person, but if there's one area I definitely ignore, it's cardio. I rarely hit the treadmill, I don't run, and my average steps per day for the past three years has been less than 4,000,” he says. “I wanna finally add more movement into my daily routine, and so I'm gonna walk 10,000 steps a day for 30 days starting now.” Here is what happened.


It’s Not Easy to Find the Time

“One thing that was clear as I made my way through the first week is that it's not always easy to find the time,” says Matt. “It is surprisingly difficult to get 10,000 steps into a day. I keep finding myself checking my tracker at 8:00 PM at night and realizing that I am 2000 or 3000 steps short. And so what I've had to do is go out after dark and just walk around my neighborhood, which isn't creepy at all. Something is definitely gonna have to change. I'm definitely gonna have to switch up my routine, figure out a way to get my steps in early because I definitely can't keep this up.”

It’s Important to Track Steps

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

“One of the things I've done to help me track my steps is to get a smartwatch,” Matt says. He uses an Apple Watch, “and it uses a combination of GPS tracking and arm motion when estimating distance and steps.”

His Life Was More “Sedentary” Than He Realized

man with remote controlShutterstock

One thing the experiment made him realize is that his life had been “quite sedentary,” he says. “I'm not getting up and moving a whole lot when I start my work. I sit down for eight hours or 10 hours, and I rarely get up. I'll get up to go to the bathroom to make another cup of coffee, maybe to go to the gym. But my steps and my movement overall have actually been quite low.” A goal he has set is to increase movement “in a sustainable way, in a way that I might be able to carry on after the 30 days,” he says.

He Realized That Movement Adds Up

“The first thing that really started to work for me was focusing on incidental exercise, incidental exercises, any movement done in small amounts that adds up over the course of the day,” he says. “We all have choices that we make each day that impact the amount of movement we get. Like taking the stairs instead of the elevator, walking the long way to the gym or using a smaller cup of water so you have to refill it more often. This kind of exercise requires less effort than carving out a dedicated hour to go to the gym and can be built off everyday activities and routines. So, I began making different choices every day, and I started to notice a difference. A few hundred steps here, a couple thousand steps there. So this alone isn't getting me across the finish line, but it's still nice to see some progress, perhaps.”

He Started Multitasking on Walks

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

His “biggest breakthrough” was when he asked his friend to go for a walk during their work meeting. He also picked up a package on the way. “As obvious as it sounds, I never really thought about taking work meetings and calls while walking,” he says, noting that it’s an easy way to mix business and pleasure. He also takes work calls on his walk and goes for walks with his wife for long discussions.

He Slowed Down and Tried to Enjoy Every Walk

Silhouette of young man on the beach at sunset.Shutterstock

“One thing that I have started to do recently that has helped out immensely is to really slow down and try to actually enjoy each and every walk that I take,” he says.

“Early on, I'd gotten into the habit of rushing through my steps. I find myself in that awkward place somewhere between walking and jogging, like I'm holding it in while rushing to the bathroom. But once I started to slow down, I could take in the joy of my walks. I started casually listening to history podcasts. I listened to walking meditations. I walked silently around my neighborhood, and I explored new hikes and trails around Sydney. And this has honestly become my favorite thing about this city. There are dozens of beautiful hikes from the bush to the beaches. There are stunning views and moments of complete immersion in nature that you don't even realize you're in the city.”

And he soon noticed a difference. “And just as I started to find the joy in walking, I also started to notice some results. I've exercised more, I've climbed more flights, taken more steps, and had more walking and running distance.”

He Also Noticed That Steps Add Up Fast with Household Chores

Man shopping in supermarket while pushing shopping cartShutterstock

“I've just had one of the easiest days yet, blowing past 10,000 steps with little effort at all. I haven't gone on a single walk all day. And the reason I've been able to get so many steps is because I've just been doing household chores all day,” he says. “When I have these days when I'm just naturally moving about, I'm doing chores, I'm picking up things around the house, I'm running out for groceries, going to the gym, then my steps start to add up, and it starts to feel a whole lot more effortless.”

He Walks Instead of Drives

Another way he gets his steps in? He walks instead of drives. “I am really short on my steps, so I decided to walk to dinner tonight,” he says.

He Feels “A Lot Better”

Young man standing with his arms raised high in triumph under white cloudy sky with plenty of copy space.Shutterstock

“I feel a lot better. I do. I feel a lot better now that I have gotten this extra cardio in, even if that cardio was as simple as walking more,” he says. While he didn’t lose weight because his eating habits weren’t ideal, his overall health improved.

RELATED: I Lost Over 130 Pounds in 13 Months Through Strength Training

Here Are His Future Intentions with Walking

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

“Here are my intentions going forward: I don't intend to hit 10,000 steps every single day. I just don't think that's a realistic goal for me personally. But I intend to walk more, and I want to try to increase my daily average to 7,500 steps per day. Some days will be less than that. Some days will be more. And I plan to reach this goal by repeating some of the things that work best for me over the past 30 days,” he says.

Walking Whenever Possible

“That's walking whenever possible, even when it's more convenient to drive. That's walking while taking calls, especially in the morning, and also trying to slow down and enjoy my walks as much as possible instead of rushing through them like I'm about to ship my pants.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

More For You

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.

Do you want to walk more? Matt D'Avella is a documentary and YouTube filmmaker who makes videos about minimalism, happiness, productivity, eating food, and exercise. In one viral video, he details his experience of walking 10,000 steps per day. “So I lift weights regularly, and I consider myself an active person, but if there's one area I definitely ignore, it's cardio. I rarely hit the treadmill, I don't run, and my average steps per day for the past three years has been less than 4,000,” he says. “I wanna finally add more movement into my daily routine, and so I'm gonna walk 10,000 steps a day for 30 days starting now.” Here is what happened.


It’s Not Easy to Find the Time

“One thing that was clear as I made my way through the first week is that it's not always easy to find the time,” says Matt. “It is surprisingly difficult to get 10,000 steps into a day. I keep finding myself checking my tracker at 8:00 PM at night and realizing that I am 2000 or 3000 steps short. And so what I've had to do is go out after dark and just walk around my neighborhood, which isn't creepy at all. Something is definitely gonna have to change. I'm definitely gonna have to switch up my routine, figure out a way to get my steps in early because I definitely can't keep this up.”

It’s Important to Track Steps

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

“One of the things I've done to help me track my steps is to get a smartwatch,” Matt says. He uses an Apple Watch, “and it uses a combination of GPS tracking and arm motion when estimating distance and steps.”

His Life Was More “Sedentary” Than He Realized

man with remote controlShutterstock

One thing the experiment made him realize is that his life had been “quite sedentary,” he says. “I'm not getting up and moving a whole lot when I start my work. I sit down for eight hours or 10 hours, and I rarely get up. I'll get up to go to the bathroom to make another cup of coffee, maybe to go to the gym. But my steps and my movement overall have actually been quite low.” A goal he has set is to increase movement “in a sustainable way, in a way that I might be able to carry on after the 30 days,” he says.

He Realized That Movement Adds Up

“The first thing that really started to work for me was focusing on incidental exercise, incidental exercises, any movement done in small amounts that adds up over the course of the day,” he says. “We all have choices that we make each day that impact the amount of movement we get. Like taking the stairs instead of the elevator, walking the long way to the gym or using a smaller cup of water so you have to refill it more often. This kind of exercise requires less effort than carving out a dedicated hour to go to the gym and can be built off everyday activities and routines. So, I began making different choices every day, and I started to notice a difference. A few hundred steps here, a couple thousand steps there. So this alone isn't getting me across the finish line, but it's still nice to see some progress, perhaps.”

He Started Multitasking on Walks

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

His “biggest breakthrough” was when he asked his friend to go for a walk during their work meeting. He also picked up a package on the way. “As obvious as it sounds, I never really thought about taking work meetings and calls while walking,” he says, noting that it’s an easy way to mix business and pleasure. He also takes work calls on his walk and goes for walks with his wife for long discussions.

He Slowed Down and Tried to Enjoy Every Walk

Silhouette of young man on the beach at sunset.Shutterstock

“One thing that I have started to do recently that has helped out immensely is to really slow down and try to actually enjoy each and every walk that I take,” he says.

“Early on, I'd gotten into the habit of rushing through my steps. I find myself in that awkward place somewhere between walking and jogging, like I'm holding it in while rushing to the bathroom. But once I started to slow down, I could take in the joy of my walks. I started casually listening to history podcasts. I listened to walking meditations. I walked silently around my neighborhood, and I explored new hikes and trails around Sydney. And this has honestly become my favorite thing about this city. There are dozens of beautiful hikes from the bush to the beaches. There are stunning views and moments of complete immersion in nature that you don't even realize you're in the city.”

And he soon noticed a difference. “And just as I started to find the joy in walking, I also started to notice some results. I've exercised more, I've climbed more flights, taken more steps, and had more walking and running distance.”

He Also Noticed That Steps Add Up Fast with Household Chores

Man shopping in supermarket while pushing shopping cartShutterstock

“I've just had one of the easiest days yet, blowing past 10,000 steps with little effort at all. I haven't gone on a single walk all day. And the reason I've been able to get so many steps is because I've just been doing household chores all day,” he says. “When I have these days when I'm just naturally moving about, I'm doing chores, I'm picking up things around the house, I'm running out for groceries, going to the gym, then my steps start to add up, and it starts to feel a whole lot more effortless.”

He Walks Instead of Drives

Another way he gets his steps in? He walks instead of drives. “I am really short on my steps, so I decided to walk to dinner tonight,” he says.

He Feels “A Lot Better”

Young man standing with his arms raised high in triumph under white cloudy sky with plenty of copy space.Shutterstock

“I feel a lot better. I do. I feel a lot better now that I have gotten this extra cardio in, even if that cardio was as simple as walking more,” he says. While he didn’t lose weight because his eating habits weren’t ideal, his overall health improved.

RELATED: I Lost Over 130 Pounds in 13 Months Through Strength Training

Here Are His Future Intentions with Walking

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

“Here are my intentions going forward: I don't intend to hit 10,000 steps every single day. I just don't think that's a realistic goal for me personally. But I intend to walk more, and I want to try to increase my daily average to 7,500 steps per day. Some days will be less than that. Some days will be more. And I plan to reach this goal by repeating some of the things that work best for me over the past 30 days,” he says.

Walking Whenever Possible

“That's walking whenever possible, even when it's more convenient to drive. That's walking while taking calls, especially in the morning, and also trying to slow down and enjoy my walks as much as possible instead of rushing through them like I'm about to ship my pants.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Do you ever wonder what would happen if you hit your daily step goal? Ariel (@ThatAwkwardMom) is a social media influencer who regularly shares about everything from mom hacks to losing weight. In one recent viral video, she revealed what happened when she set a step goal and stuck with it. “In this video today, I'm gonna tell you the four things that have changed during this time of walking, 10,000 steps a day, and the ten things that I learned,” she says.


She Walked 10,000 Steps Every Day for a Month Without Dieting

“I walked 10,000 steps every day for a month. I did it without dieting. I ate whatever I wanted whenever I wanted. I did it without any exercise. Well, besides the walking, of course, if you count that as exercise, and I did it with a toddler by my side all the time,” she says in the post.

She Did It for Her Health

“Why did I choose to do this? Well, because whenever I went up the stairs, I panted like a wildebeest with asthma being chased by a lion,” she says. “My stomach looked like I was four months pregnant.”

It Wasn’t Easy

“Nevertheless, I needed to make a change. And this seems like an easy one. Well, easy it was not,” she admits. “First of all, I know you guys all want to know if I lost weight or not. And the answer is yes, I did. My starting weight was 144 pounds, and I am five foot four.”

First Change That Happened: Her Sleep Improved

“So the first thing that changed is I started sleeping like a baby,” she reveals. “At first, my sleep was compromised because I wouldn't get my steps in in time. So I'd have to walk in circles at 10 o'clock at night, and so I wouldn't get to sleep till later. She cites research that exercise “will also keep you up less often at night” and “boosts the effect of natural sleep hormones such as melatonin. The downside to this is I started hitting this snooze button a lot more than I used to, but totally worth it, right? Who doesn't love sleep except elephants? Did you know they only sleep two hours a day?”

RELATED: She Did Cardio Every Day for 30 Days and Her Doctor Was Shocked by the Results

Second Change That Happened: Her Hunger Decreased

“The second thing that changed is that I was surprisingly less hungry and less likely to reach for sugary foods,” she says. “I am a sugar addict. It all started 10 years ago when I started working at an ice cream shop, and it all went down from there. Well, I'm just shocked by how much walking suppresses my appetite for the things I normally crave,” she said. “Instead, I found myself eating lunch and then not having this dire need to have chocolate after, which is very unusual. I still did enjoy Reese's and ice cream and sugary cereal, but the cravings for it definitely decreased.” She cites scientific evidence finding that “aerobic exercise such as walking has a larger impact on suppressing appetite than non-aerobic exercise such as weightlifting. In addition, walking may help your body to better process appetite hormones, allowing you to feel less hungry throughout the day and to feel fuller sooner when eating,” she says.

Third Change That Happened: She Felt More Energized

“The third thing that changed is that walking made me feel more energized throughout the day, which really surprised me because I figured it would take my energy away, and I would go for a walk and then I would be on the couch the remainder of the day eating a bowl of marshmallows, but instead walking made me activate my inner ticker,” she says. “I was actually able to get more done each day. I mean, the first few days were harder because my body was in shock from the sudden movement that it was not used to.”

Fourth Change That Happened: She Lost Weight

“The fourth thing that changed is I lost weight,” she continues. “I was really worried because I didn't feel like I was losing weight. I mean, I still had to suck in to put my pants on, and I was still eating ice cream and potato chips. So, boy, was I surprised when I stepped on the scale. One month later, I lost three pounds. But what's even more surprising are these pictures. I look like I went from four months pregnant to two months pregnant, and I'm not pregnant at all, for those of you wondering. But I did have a baby, which makes it difficult to get rid of this flab right here. So, but I'm not sure if any amount of walking could get rid of that.”

RELATED: 7 Fat Loss Mistakes Women Over 40 Need to Stop Making Right Now

Here Are the 10 Things She Learned From Doing the Challenge

She then moves on to the ten things that she learned by doing this challenge. “I'm just gonna rattle them off one by one. Walking in circles around your house is not fun, so get outside yet it does get the job done. Walking around in circles at night will annoy the people you live with. Dancing is a good way to get steps in. Grocery shopping does not give you as many steps as you think it would. Dishes don't benefit me at all in the walking department, but you still gotta do them. Walking with other people is nice, and it makes the experience a lot less painful. I wish I had a dog. I wish I had a babysitter so I could walk without a stubborn toddler. I wish I had Oreos and a glass of milk because that sounds freaking amazing. I'm so hungry because I stopped walking. And you should always set Google reminders to remind you to put your watch on in the morning.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Woman power walking nordic speed walk and jogging and running lightly in forest in spring or summer. Sport fitness girl sports training and working out living healthy active lifestyle in forest.
Shutterstock/Maridav
FACT CHECKED BY Christopher Roback
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.

There has always been some debate about how many steps you should walk per day. Some people claim you should be walking at least 7,000, while others maintain the magic number is closer to 10,000. A recent study published in the British Journal of Sports Medicine (BMJ) hopes to restate the debate by determining how many steps people should walk per day if they are otherwise sedentary.


Walking 10,000 Steps a Day Can Help You Live Longer

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

Researchers from the University of Sydney's Charles Perkins Centre found that increasing your step count up to 10,000 may counteract the health implications of spending too much time sedentary each day. This primarily impacts people who sit at a desk all day.

The More Steps You Walk, You Are Less Likely to Die

Active woman using smartwatchShutterstock

The study involved 72,000 people and found that no matter how much sedentary time someone spent every day, walking up to 10,000 steps a day reduced the risk of death by 39 percent and cardiovascular disease by 21 percent.

People “Can and Should Try to Offset the Health Consequences” of Sedentary Time

the man walking the dog early in the morning by the riverShutterstock

“This is by no means a get-out-of-jail card for people who are sedentary for excessive periods. However, it does hold an important public health message that all movement matters and that people can and should try to offset the health consequences of unavoidable sedentary time by upping their daily step count,” Matthew Ahmadi, one of the study's lead authors, said.

It’s Easy to Increase Step Count

man Rope tie shoe run in gymShutterstock

“Step count is a tangible and easily understood measure of physical activity that can help people in the community, and indeed health professionals, accurately monitor physical activity. We hope this evidence will inform the first generation of device-based physical activity and sedentary behavior guidelines, which should include key recommendations on daily stepping,” Senior author Professor Emmanuel Stamatakis added.

Walking More Than 2,200 Steps a Day Increased Benefits

Outdoor,Couple,,Love,Walking,stroll,outdoors,fitness,happyShutterstock

The group was divided up with the lowest amount of steps set at 2200. “Any amount of daily steps above the referent 2,200 steps/day was associated with lower mortality and incident CVD risk for low and high sedentary time. Accruing between 9000 and 10,000 steps a day optimally lowered the risk of mortality and incident CVD among highly sedentary participants,” the study reads. 50 percent of the benefit was achieved at between 4,000 and 4,500 steps a day.

10,000 Steps Will Also Help You Lose Weight

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

A 2018 study published in the journal Obesitysuggests that 10,000 steps a day is a good goal for weight loss and weight management. The researchers found a link between walking 10,000 steps a day and weight loss and weight management.

Related: The 11 Supplements Everyone Should Prioritize, According to a Nutrition Expert

It Also Promotes Other Health Benefits

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

Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and cardiovascular disease overall, with less frequent heart disease, heart failure, and strokes.

💪🔥Body Booster: Set a goal of 10,000 steps per day for one week, and afterward, ask yourself if you notice any changes in your body or health.

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Evidence-Based

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

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

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


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.

Liz_5050_Gal_thestarchsolution7
Copyright 5050 Gal/YouTube
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.

For many of us, finding an enjoyable and sustainable form of exercise can be challenging. Liz, the creator of 5050 Gal channel and advocate of the Starch Solution, has found her perfect fitness match in walking. As someone who lost 48 pounds naturally following Dr. John McDougall's meal plan, Liz understands the importance of simple, effective lifestyle changes. Her journey has inspired viewers to embrace a healthy, plant-based lifestyle. Today, she shares her transformative experience with walking as exercise, backed by scientific research.


Set Your Daily Walking Goal

Liz underlines the importance of making walking a consistent habit. "Walking has forever changed my life, and I'm going to tell you exactly why that is," she says in the post. For Liz, the turning point came when she committed to walking three miles a day during her "Breaking My Plateau" series in 2023. She explains, "Three miles for me is a magic number. So it's a place where I can get my heart rate up. I keep going. I do about 20 minute miles, so it takes me a full hour."

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

Aim for 10,000 Steps a Day

This commitment aligns with scientific findings. A study published in the journal Obesity found that people who lost at least 10% of their body weight in 18 months were walking around 10,000 steps a day, matching a common public health advice for daily physical activity.

Boost Your Mental Health While Walking

Walking isn't just about physical fitness; it's also a powerful tool for mental well-being. Liz shares, "I feel like when I'm on my walks, it allows me to feel more free, have my heart open wide. It's a time to reflect on how things are going and where I'm at in life." She uses her walks to connect with friends and listen to podcasts and audiobooks, making it a rewarding and enjoyable experience.

Watch Your Body Transform

Consistent walking can lead to noticeable physical changes. Liz noticed a difference in her body composition when she maintained her three-mile daily walks. "My legs definitely have trimmed down quite a bit," she reports. These visible results serve as motivation to keep up the habit.

The Science Behind Walking

The science backs up Liz's experience. The study we mentioned earlier in the journal Obesity found that, after adjusting for various factors like clinic location, gender, ethnicity, and baseline step count, there was a significant link between the total number of steps taken per day and weight change over 18 months. In simple terms, the study suggests an additional 0.46 pounds of weight loss for every extra 1,000 steps walked daily. That's almost half a pound for every extra 1,000 steps you take daily!

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Begin with Small Steps

For those just starting, Liz suggests beginning with shorter walks and gradually increasing the duration. "Maybe you walk 15 minutes in the morning, 15 minutes at night, and then your two 15-minute breaks at work," she advises. The key is to establish a routine and stick to it.

Focus on Quality and Quantity

Research supports this approach, emphasizing the importance of both quantity and quality of walking. Creasy et al. state, "These results suggest that the target physical activity expressed as steps·day−1 is approximately 10,000 with approximately 3,500 of these steps achieved at an intensity consistent with MVPA and in bouts of at least 10 minutes in duration."

Challenge Yourself with Variety

To challenge yourself and maximize the benefits of walking, consider adding variety. Liz shares her experience: "I wear a weighted vest when I go out for a walk. I started with, I believe, 10 to 11 pounds. I'm now at 20. I love 20. It makes me feel so strong in my body."

RELATED: I'm 70 but Look 40 After Sculpting My Body with 2 Unexpected Exercises

Intensify Your Walks for Better Results

This approach aligns with research findings on the importance of intensity. Creasy et al. note, "The results of this study are important because they provide additional insight into physical activity recommendations that may be important to facilitate weight loss success. [...] This study further contributes to this body of literature and suggests that the pattern of physical activity expressed as steps·day−1 is associated with enhanced weight loss within a behavioral weight loss intervention."

Embrace Nature During Your Walks

Walking outdoors offers additional benefits. "I get to go out into nature, see the sun, if the sun is out, hopefully, and just breathe in fresh air," Liz enthuses. This connection with nature can enhance the overall walking experience and provide a mood boost.

Make Walking Your Daily Non-Negotiable

Liz considers walking one of her "non-negotiables" - a daily activity that's essential for her well-being. "I encourage you to get out and get your steps in," she says. "I love ending the day, taking my steps in, having that mental clarity, and having that zest for life."

RELATED:I’m a Strength Coach, and Here Are 6 Foods I Will Never Eat

Fall in Love with Walking

Liz's experience, supported by scientific research, shows that walking can be a powerful tool for weight loss, mental clarity, and overall well-being. By making it a priority and enjoying the process, you too can reap the benefits of this simple yet effective form of exercise. As Liz puts it, "Find something that you will be able to forever do and fall in love with it. Find reasons why you should fall in love with it." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr. Ahmet Ergin SugarMD
Copyright SugarMD/YouTube/Shutterstock
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

Doctor talking to patient in officeShutterstock

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.

Liezl_Jayne_Strydom78
Copyright Liezl Jayne Strydom/YouTube
Evidence-Based

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

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

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

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.

Marci Nevin marcinevin
Copyright marcinevin/Instagram
Evidence-Based

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

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

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

Are you starting to experience hormonal changes that are getting in the way of your weight loss? Marci Nevin is a perimenopause weight loss and wellness coach who helps women in perimenopause lose weight, get their “energy and waistline back,” and “beat belly fat and bloating,” she says in her Instagram bio. In a new social media post she reveals a handful of daily habit that help her keep fat at bay in her forties. “My daily non-negotiables that help me stay lean with less effort as a 41 year old woman in perimenopause,” she writes.

She Used to Go Over the Top with Diet and Exercise

“All through my 20s and up until my early 30s, I hustled my a** off to maintain a lean and fit physique. I was lifting 5-6 days a week, doing cardio, and adding extra conditioning types of workouts on top of it. While also eating a restrictive diet and rarely allowing myself to indulge in any food that wasn't ‘clean’,” she writes.

When She Put in “Less Effort” Her Body Transformed

It wasn't untilher health “hit rock bottom” and was forced to slow down that her body transformed. “But with way less effort. Wild, right?” she says. “Now at 41, I'm in the best shape of my life, and I easily maintain a body that is lean year round without putting in so much intense work or giving up the food I love. This is my playbook.”

1. She Doesn’t Hit Snooze

Marci’s health habits start literally the second she wakes up. “I never ever EVER hit snooze,” she writes. “Instead I get up right away, make my bed and start my morning routine.”

2. Meditation

Next up, she gets her zen on and focuses her mind. “I meditate, journal, and prayer to prime my mind and set the tone for the day,’ she says.

3. Walking

“I follow that up with a walk during sunrise. This has helped more than anything with keeping me energized and focused throughout the day and helping with sleep,” she continues. She calls walking, the “real secret weapon” for maintaining her weight. “I get 10,000 steps minimum,” she says.

4. Macro Tracking

Next up, she focuses on nutrition. “I track my macros so I know exactly how many calories I'm eating. Even though I no longer pre-log my days, I always have an idea of what my meals will look like and repeat the same ones often to reduce decision fatigue. I always get 100-120 g of protein and 25 g of fiber daily,” she writes.

5. Strength Training

Strength training is also part of her program. “ I move my body every day. Lifting is the priority and I do that 4x/week using a program designed for building muscle. I do Zone 2 cardio for heart and brain health,” she says.

6. Hydration

She also makes sure to hydrate. “I drink 20 oz of water first thing in the morning and before going for coffee or caffeine,” she writes.

7. High Protein Breakfast

Don’t sleep on your first meal of the day. “I also eat a big a**, high protein breakfast that keeps my hunger and cravings in check all day so I don't end up mindlessly snacking,” she says.

8. Sleep

Her last habit is giving her body the opportunity to regenerate and recharge. “I'm in bed by 9:30 and aim for a minimum of 7 hours sleep. I have a calming routine to help me relax and am off screens at least 1 hour before,” she writes.

Her Approach Is Sustainable

“I'm not special. But am a testament to what you can achieve with a sustainable approach and consistent effort. If you want it you still gotta work for it. But that can be done in a way that feels more easeful and enjoyable,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.